My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://www.eightsleep.com/huberman ROKA: https://www.roka.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Jeff Cavaliere, Physical Training (00:03:27) Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA (00:08:38) Tool: A Fitness Plan for General Health (00:13:27) Tool: Optimizing Body Part Training Splits (00:20:12) Two-a-Day Training (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test (00:35:05) “Muscularity” & Resting Tone (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength (00:50:39) Sleep & Sleep Position (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle (01:07:23) Tool: Jumping Rope (01:12:56) Internal & External Rotation, Upright Row vs. High Pull (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins (01:37:39) Tool: Properly Holding Weights & Deepening Grip (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure (01:47:19) Tool: Record Keeping for Training Performance & Rest Time (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents (02:18:05) Tool: Pre- and Post-Training Nutrition (02:26:30) Intensity & Training Consistency (02:29:53) AthleanX, Jesse Laico & Fitness Journeys (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Drive with Dr. Peter Attia Podcast Notes Key Takeaways “More than half of U.S. adults will be classified as actually having obesity at some point in their life if the current context is maintained. You see the same thing with type 2 diabetes.” – Dr. Stephan GuyenetThere is no demographic in the U.S. adults where we have not gotten much fatter over the last few decades – regardless of income, education, or geography – we’re getting fatter than we wereObesity is highly heritable (about 75%) and preservedDifferences in body fatness between individuals are primarily determined by differences in how the brain is constructed and operatesAny time you eat something sweet, that food substance causes neuropod cells in the gut to send parallel signals to the brain which activates dopamine and tells us to seek out and eat more sweet foodsDietary tribal ideology can hold you back from finding the right foods for your bodyThe distribution of fat in the body is more related to insulin signal...
Drive with Dr. Peter Attia Podcast Notes Key Takeaways “Don’t confuse the optimal diet for you in a state of health with the optimal diet for you in a state of sickness that’s trying to restore your health.” – Dr. Peter AttiaDiet is highly individualized: the reality is we really can’t say that fruit and vegetables themselves are objectively and inherently healthyMetabolic syndrome is when you have three or more of the following: (1) truncal obesity; (2) high blood pressure; (3) high fasting glucose; (4) high fasting triglycerides; (5) low HDL cholesterolRead the full notes @ podcastnotes.org View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter discusses the nutritional profiles of various fruits and vegetables as a means of assessing their relative value. He explains the difference between eating them vs. drinking them, how processing fruits and veg...
My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman See Andrew Huberman Live: The Brain Body Contract...
Is evolution stacked against healthy eating? What policies could increase demand for nutritious food? And does Popeyes count as a cultural icon?
What did author and Washington Post columnist Tamar Haspel learn from her quest to eat at least one thing she'd grown, caught, or killed every day? For starters, that just-caught fish always tastes better (unless you've caught a false albacore). That all it takes to build a coop is the will and the right power tools, and that when it comes to homegrown produce, you've got none until you've got way too much. But most of all, she tells EconTalk's Russ Roberts in talking about her book To Boldly Grow, she learned that figuring stuff out to solve problems is more delicious than the most decadent of desserts.
Onions have been a part of human history since long before records began. It's played a vital part in our diets, but also in our mythology, representing eternal life to some cultures, as well as playing a part in the origin stories of the stars. Onions are one of natures most versatile products and in this episode we dive deep into the role it's played throughout the ages. ------------------- Please support me on Patreon: https://www.patreon.com/foodhistorypod and get early access to episodes, and bonus content. Find transcripts and sources on the website: www.foodhistorypodcast.com -------------------
MInd Pump Podcast Notes Check out the Mind Pump episode page. Losing 5 or 10 pounds is different from trying to lose 100 pounds – it’s helpful to hire a psychologist or have a confidant to really get to the root cause of weight gainYou don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline9 out of 10 tips are about improving self-awareness and not tracking or counting anythingWeight loss has to come from a place of self-love and self-care – not self-hate and shameExercise and nutrition has to be something you see as an improvement to your life and wellness, not punishmentThe weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state but are attainableKeeping weight off is about building a good foundation of habits and discipline, understanding it will take about a year to lose 100 poundsRead the full notes @ podcastnotes.orgIn this episode Sal, Adam & Justin cover ten ...
Huberman Lab Podcast Notes Key Takeaways To improve mood and optimize sleep-wake cycle: view light in the morning and as much as possible during the dayThree components to get in order: mealtimes, light exposure, and sleepKey is doing self-exploration to find ideal timing of meals, light exposure, and sleep that align with circadian rhythm – start by manipulating light exposure because that’s the most powerful driver of the other piecesDaylight saving has a negative impact on sleep & wake cycles – it’s not just an hour per day, it’s a cumulative effect on the rhythmEvening light exposure impacts sleep! Keep your home dim/dark. Keep to the minimum amount of light you need to see comfortably; explore using red lightThe more we deviate from intrinsic rhythm, the more we see increased rates of depression, anxiety, adverse mental health outcomesLight viewing and feeding behavior interact in ways that support one another: keep feeding times to most active points in circadian rhythm (...
Huberman Lab Podcast Notes Key Takeaways Top three things that support nerve health in the short and long term: EPA, phosphatidylserine, cholineTo condition healthy food preferences: take something good for you, pair it with something that will increase blood sugar (not spike, but elevate slightly) for 7-10 days to rewire the dopamine reward systemFood impacts our brain and health but there’s also a learned response to how our brain functions in response to foodsSome foods to enhance short and long term cognition: fish, blueberries, eggs, cottage cheese, cabbageThe goal is to get proper nutrients via food; use supplements as a backup as neededStart feeding window at least one hour after waking and end the window about 2-3 hours before sleepKeep feeding window consistent day to day without extreme shifts in either directionRead the full notes @ podcastnotes.orgThis episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health gene...