I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. #HubermanLab #Fitness #Exercise Thank you to our sponsors InsideTracker: https://www.insidetracker.com/huberman ROKA: https://www.roka.com/huberman Helix Sleep: https://www.helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Articles A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: https://bit.ly/3yKcinr Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect: https://bit.ly/3VquEDL Books Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension: https://amzn.to/2D22cR9 Other Resources Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance: https://bit.ly/3D2ifP5 Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: https://bit.ly/3ELv0Pe Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity: https://bit.ly/3ggkB3K ATHLEAN-X: https://athleanx.com ATHLEAN-X Neck Training: https://youtu.be/wjiZaCJ6tCA Anna Skips: https://www.instagram.com/anna.skips 10-minute Non-Sleep Deep Rest Protocol: https://youtu.be/AKGrmY8OSHM Timestamps 00:00:00 Foundational Protocol for Fitness 00:03:35 Huberman Lab Premium 00:04:35 Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism 00:14:42 InsideTracker, ROKA, Helix Sleep, Momentous Supplements 00:18:53 Core Principles of Fitness & Modifiable Variables 00:23:37 Day 1: Long Endurance Workout 00:34:38 Day 2: Leg Resistance Training, Strength & Hypertrophy 00:38:09 Key Principles of Resistance Training 00:49:57 Day 3: Heat & Cold Exposure, Recovery 00:59:22 Day 4: Torso & Neck Resistance Training 01:08:40 Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives 01:15:28 Day 6: High-Intensity Interval Training, Maximum Heart Rate 01:22:56 Day 7: Arms, Neck & Calves Resistance Training 01:27:30 Flexibility of Foundational Protocol, Workout Spacing 01:31:49 Tool: Mind-Muscle Contraction, Physiological Sighs 01:35:57 Safety & Endurance/Cardiovascular Workouts 01:37:18 Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR 01:40:04 Should You Train Fasted or Fed? 01:42:43 Tool: Static Stretching & Flexibility, Irradiation & Resistance Training 01:47:56 Tool: Hanging from a Bar & Fitness Metric 01:49:02 Should You Train Sick?, Ramping Training 01:52:19 Tool: Deliberate Slow Breathing & Recovery 01:53:47 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com