Exercise
The new Huberman Lab episode is out: The Best Vitality & Health Protocols | Dr. Rhonda Patrick (@foundmyfitness) 0:00 Rhonda Patrick 2:40 Competition, Jumping Rope, Rope Flow 6:49 Rhonda's Exercise Routine, Cardiovascular & Resistance Training 12:30 Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control 14:40 Sponsors: Our Place & Lingo 17:03 Phones While Training? 18:45 Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience 27:00 Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates 33:32 Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health 42:58 Sponsor: AG1 44:21 Tight Junctions, Gut, Neuroinflammation 47:26 L-glutamine, Immune System, Cancer Risk 54:55 N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress 1:00:08 Starch, Tool: Bedtime Fast & Cardiovascular Health 1:03:36 Cortisol, Intermittent Fasting Benefits 1:08:09 Cortisol, Train Fasted?; Hormones, Visceral Fat 1:13:35 Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body 1:21:13 Sponsor: LMNT 1:22:33 Cortisol & Sleep 1:25:42 Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss? 1:36:47 Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy 1:45:06 Exercise After Poor Sleep?; Training Breaks 1:52:47 Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness 2:03:31 Sponsor: Function 2:05:16 Creatine, Dose, Resistance Training, Cognitive Function 2:17:43 Biology; Creatine; Supplement Safety 2:25:18 Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat 2:36:52 Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D 2:45:46 Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane 2:55:10 Microplastics 2:57:26 Sponsor: Mateina 2:58:28 BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources 3:06:28 L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet 3:15:20 Nattokinase; Microplastics, Water Bottles; Seed Oils 3:22:21 Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies 3:28:37 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
Bicarbonate and Extra Calories Enhance Endurance Performance
Been experimenting with bicarb for the last year as well as seeing how extra calories impact my performance Full write up can be found on Endurance Essentials https://t.co/WLuX7VNkAv
Poor Sleep Increases Runner Injury Risk
Sleep profiles predict injury in runners 🩼💤 This new study profiled 425 recreational runners based on their sleep habits including… ⏰ Sleep duration ☑️ Sleep quality 🚨 Sleep problems Investigating associations with injury history, whilst controlling for factors including training volume 🔍 Results 📊 Runners were...
Prioritizing Holistic Athletic Development over Long Seasons
If I had the opportunity to work with a group of 8u to 11u baseball players this is what the training would look like. Instead of an extended season through summer and fall, the entire focus of that time period...
Low-Volume, Low-Frequency Training Preserves Muscle Fascicle Lengths
A low-volume, low-frequency combination is able to maintain muscle fascicle lengths after eccentric-only training in humans. This suggests that maintenance of sarcomeres and myofibrils works slightly differently. https://t.co/kSamQXyhZh
Set Night Thermostat to 15°C for Deeper Sleep
Turning your thermostat down to 15°C (about 59°F) at night is one of the simplest, most evidence-based “sleep performance hacks” available and it works because it directly supports your body’s natural biology. Your core body temperature needs to drop by around...
Chronic Pain Over 45: Endless Whack‑a‑Mole or Acceptance?
Does the 45+ "what is sore today" whack-a-mole end or do people just give up?
Patience and Strength Turned Pain Into 74‑Mile Weeks
Super grateful that this little 42-year old body has been thriving on the work. I hit a 74-mile week for the first time in years, closing it out with a structured 19-miler this morning. In August, I ran 52 miles...
Treat Interval Training Like Art: Innovate With Every Variable
Proper interval training is like being an artist. You have all of these variables (speed, recovery, rep length, set length, pacing, etc.) and each twist, changes the stimulus a bit. You can do 100m repeats that work on speed or aerobic endurance. Be...
Seasonal Training: Embrace Bodybuilding with Heavy Front Squats
I’m currently in a bodybuilding phase and I’m quite enjoying the shift in focus. Training should be seasonal in some respects. I’m still using intensive methods, heavy front squats and RDLs are a mainstay. I’m keen on ‘Bus bench vs...
Muscle Power Predicts Mortality Far Better than Strength
Wow... Power training and longevity Araújo et al. followed 3,899 people — mostly middle-aged and older adults — for a median of nearly 11 years. They compared two metrics head-to-head: muscle strength and muscle power. Men in the lowest power category were...
Strength Training: Key to Longevity and Joint Health
Strength training might be the single most potent habit for aging gracefully and extending lifespan. It certainly appears to be one of the best methods to prevent the need for joint replacement surgery. After 30 years of practice, there’s no...
Nutrition Essentials for Faster Athletic Injury Recovery
Athletes recovering from injuries, intense training, and tournaments here’s a few strategies to help you heal & recover for the week ahead and beyond‼️ 👉Antioxidants & healthy fats 👉7-10 g creatine monohydrate 👉Leucine rich foods (aim for 1.8-2.0g/kg/bw/protein/day) 👉Zinc, vitamin D, choline, glutamine, and...
Too Much Strength, Too Little Sprinting Slows Athletes
The argument of stronger = faster, has been a contentious subject for many years. Strength is good. Strength supplements speed. Strength gains can and will often improve speed. Sprinters lift. Sprinters typically have amazing-looking bodies. But stronger isn’t always faster....
Strengthen Neck Flexors & Shoulder Blades to End Pain
Neck pain? 2 things to focus on Strengthen your deep neck flexors These muscles help keep your head in a better position If they’re weak, your head drifts forward and stresses your neck Improve shoulder blade stability Your shoulder blades support your neck and upper...
Back Extensions End Decades of Chronic Pain
I had lower back pain most of my adult life. Decades of physical therapy, injections, and meds. Stopped playing basketball for 10 years in my 30s. Then I started doing back extensions shown below 3-4 days per week. 3 sets of...
Squat to Fix Squat; Corrective Exercise Myth Busted
The corrective exercise industry sold coaches on the idea that movement needs to be fixed before it can be loaded. Two decades later we have more injured, deconditioned, undertrained people than ever. The best corrective exercise for a squat is a squat. Coached...
Stable Weight Unlocks Your Strongest Training Performance
A key life skill is the ability to hold a stable weight This video explains what I mean, and why "stable" is likely different than you'd expect Quote thread is an important concept for competitive athletes, who have mastered stable weight =>...
Boost Thoracic Rotation to Ease Neck and Shoulder Knots
Knot between shoulder blades | neck pain Tight spot between your shoulder blades or constant neck stiffness? This exercise improves thoracic spine rotation If your upper back lacks movement your neck and surrounding muscles take on more load Over time, this can lead to that...
Testing AI Tennis Ball Machine's Pro-Level Rallies
About to play tennis with this smart AI ball machine. Apparently can simulate pro level rallies. Will get video and report back. https://t.co/YMlVxMRXD8
Motivation Returns: Outdoor Marathon Training Ahead of Race
I managed to muster up the motivation to get out there and continue London Marathon training this morning. Today I can appreciate the perfectly cool weather in Cleveland… no ice or snow to contend with. And of course I’m super...
Strengthen Pelvic Floor and Core to Ease Back Pain
Low back pain | here’s what to focus on Focus on pelvic floor control, strength and lumbar spine control. Your pelvic floor and core stabilize your spine. If they’re weak, your lower back takes more load. Strength in the hips and...
Bone‑building Exercises Work at Any Age
6 exercises to build bone density. Don't think you need them? You're wrong. Think you're too young? Wrong again. Think you're too old? Wrong. https://t.co/ZyqvbJDgy1
Strength Training Builds Kids' Control, Confidence, and Resilience
The right kind of strength training teaches kids how to: • Move with control and coordination • Produce and absorb force safely • Build body awareness and confidence • Lay the groundwork for speed, power, and injury resilience As long as the young athletes...
Cordyceps May Boost Endurance and Recovery Performance
Cordyceps militaris for exercise performance 🍄 This new narrative review examined whether supplementation with Cordyceps can improve… 🏃 Endurance performance ⚡️ Exercise capacity 🔋 Post-exercise recovery …based on the available human trials investigating aerobic performance, power output, and recovery markers in physically active individuals 📚...
Tailor Neck Training to Injury, Rehab, Performance Needs
Neck training is partly a battle of consciousness-raising and appreciating the difference between neck training for injury prevention, rehab, and performance enhancement as well as identifying the needs of the athlete and their sport neck performance requirements.
Creatine: Cheap, Proven Boost for Strength and Brain
Creatine is☝️of the most studied performance enhancing💊available at low💰with🔬proven effects: ⚡️Strength 💪Muscle gain 🔌Power output 🤕Injury prevention 🧠Cognitive function ⬇️Rate of exhaustion 📈Increase testosterone If you’re a vegan or plant based I would recommend you supplement with 7-10g of creatine.
Resisted Ankle Eversion Targets Peroneus Muscles Effectively
This is how I teach resisted ankle eversion. This targets the peroneus longus and brevis. I’m not affiliated with this company in any way but I know yall are going to ask. The band is from @pjfperformance and it’s awesome.
Pitchers Use High‑Low Models to Boost Recovery, Prevent Injuries
In the new podcast, I highlight the importance of pitchers employing high-low models to their routines in order to optimize recovery and reduce the risk of injury. Additionally, I share examples of how this structure works in the real...
Endurance Athletes Reveal Divergent Physiological Engines
My latest post on the #MADcrew forum: Two athletes. Both training for endurance events. But with completely different engines. Here’s what the #PerformanceModeling data says about how @JohnGoldman and @inaki_delaparra actually work… https://t.co/oCTDk9EAjt
Rhodiola Boosts Football Performance and Decision-Making Under Fatigue
Rhodiola rosea improves performance and decision-making under fatigue 🧠⚡️ This new study recruited 24 competitive football players to a 4-week supplementation protocol taking either either… 1️⃣ Rhodiola rosea (2.4 g/day) 2️⃣ Placebo Physical, technical and cognitive performance plus haematological markers were assessed pre- and...
Half Marathon Success: Slow Start, Goal Pace, Fast Finish
For better or worse I personally view a half marathon as an 8 mile tempo + an 8k/~5mile race This usually look like: - Miles 1-2 ~5-10”/mi slower than goal pace - Miles 2-8 right at or below goal pace - Miles...
Pushed Through Laziness: Front Squats for Brunch
Didn’t feel like training this morning, trained anyway. Front Squats for Brunch. Warmups then 3 x 3. https://t.co/uo3pTNjfNn
Add Plyometrics Easily: Small Jumps, Big Gains
A simple way to add plyometrics to your program A little goes a long way with these exercises Jumps & Bar Hangs > Scrolling https://t.co/CIzbczIcaD
Switch to Morning Workouts: Six Safe Transition Tips
Changing your workout time of day impacts everything from mood to performance. The most common adjustment takes place when someone decides to exercise in the morning. Here are six tips for safely making a smooth transition to morning exercise: ...
Prioritize 7‑9 Hours Sleep for Health and Performance
Never stay up late for something you would not get up early for. Sleep deprivation in both children & adults: ❌Irritable ❌Unmotivated ❌Depressed & anxious ❌Drowsy & poor energy ❌More exerted with less effort 🍻Can lead to making poor and fatal choices ⬆️Disease risk,...
HIIT Modulates Exerkine Secretion Across Health, Disease, Aging
Acute and chronic effects of high-intensity interval training on selected exerkine secretion in health, disease, and aging: a systematic review https://t.co/EqwyebvN62 https://t.co/yOQgxagZER
Keep Core Neutral, Avoid Anterior Tilt in Hip Thrusts
What should the core be doing during hip thrust? Many will say staying in neutral throughout the entire movement. Someone will say that you should be in a posterior pelvic tilt at the lockout. Most people agree that you should...
Remember Super Bowl Scores, Forget Basic Workout Nutrition?
You can remember scores from Super Bowl games but you can't remember to grab protein and carbs before and after training? Come on 💪
Sauna Benefits Need BDNF Study; Cold Post‑Sauna Weak
Sauna data interesting. Need a study that actually measures BDNF etc and clinical outcomes to really prove. But I am doing it. Low risk. The evidence for cold afterwards is weak
Train Harder, Not Just Eat More Protein
Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher...
Sugar's True Impact on Athletic Performance
Sugar is often labelled as “bad” for health, but it’s also promoted as beneficial for athletes during exercise. This blog examines the evidence to answer the key question: is sugar actually harmful or helpful for athletic performance? https://t.co/cB8u2DUSAq https://t.co/Sq7VgtdkGx
Recovery, Not Training Volume, Wins Ironman Success
I've always believed that the body is capable of more than we think, if we give it the right conditions. A full IRONMAN build spans 20 to 30 weeks. Peak training weeks for age-group athletes regularly exceed 15 to 20 hours...
Taurine Boosts Sweat Rate, Enhances Heat Tolerance
Taurine supplementation for heat tolerance 🌡️ This new review examined whether taurine supplementation can improve… 🥵 Thermoregulation 🔥 Heat tolerance ⚡️ Performance …during exercise in hot environments, and how it integrates with strategies like heat acclimation, cooling, and hydration 📚 Here are the key findings...
Stable Mileage Periods Prevent Tight, Problematic Marathon Training
A good marathon program allows enough time for periods of stable total mileage, and long run distance. Increasing both mileage and volume in a nonstop linear pattern usually means the timeline is tight, which leads to issues.
Scientists Explain How CGM Guides Athletic Fueling
What glucose sensors reveal about fuelling and performance? CGM in sport explained by the scientists behind the research. Sign up now: https://t.co/eN6PetWMGW https://t.co/AUFyq1xE8w
Heavy Strength Training Reduces Osteoporosis Mortality Risk
Please stop telling people with osteoporosis not to lift anything heavy... I've heard it from docs, PTs, Trainers, etc... This might seem protective... but it's not. This risk calculation... A hip fracture in an older adult carries a one-year...
Master CNS Fatigue to Optimize Training Variables
Understanding how supaspinal and spinal CNS fatigue mechanisms work during exercise allows us to program training variables optimally . See more in this week's free Patreon article. https://t.co/6i4w1tPtdL
Build Bigger Glutes by Mastering Core Compound Moves
I think this glute growth formula would work very well. The main thing is to get super strong at the big, basic glute growing movements.
Tricking Temperature Perception Boosts Cycling Performance in Heat
Coming from Toronto and trying do mile reps in the middle of a heat wave in Tucson, I keep this study in mind: “Deception of ambient and body core temperature improves self paced cycling in hot, humid conditions,” Castle et al.,...