00:09:06 · Andrew Huberman
[00:09:06] S0: So day one, this could fall on a Sunday or Monday for someone, doesn't matter. But the first day of the week, I train my legs with resistance training. Mhmm. Takes about an hour. That's the hardest work of the week. And if I were to only do one workout per week for the rest of my life, it would be that. Okay. For lots of reasons, largest musculature, effects on hormones and metabolism, etcetera, etcetera. After leg day, I typically take the day completely off. I'll try to do some sauna cold alternation on those days for recovery. We can talk details there. Then depending on how well I've recovered, it might be just one day off, it might be two days off. Then I do some sort of push pull thing for the torso. So some chest presses, some shoulder presses Mhmm. A pull up or pull down type thing if someone can't do pull ups or pull downs, and some sort of row. Maybe some stuff for the neck. If somebody has bad posture, oftentimes men will... Their shoulders will start getting wider and they're not training their neck. First of all, it looks kind of disproportionate, but then they'll start getting rotator cuff stuff. Training the neck is very important for stability of the entire shoulder girdle. And then I'll take a day off, and then I'll do some arms, calves, abs type smaller body parts. So those are three separate weight training days. Mhmm. All of them follow the same approach, and this is where I think people go badly wrong, but the data and what you're hearing online is starting to finally catch up. You could warm up for a couple minutes on the bike or some jumping jacks if you wanted, but I recommend doing one light set. So 10 or 12 repetitions, very light just to get blood flowing for the first movement. Then the second exercise... Or the second set, excuse me, is a moderate set. So a set that you probably could do 10 repetitions, you do three. You're just preparing the nervous system for the heavier load.
00:10:48 · Daisy Wolf
[00:10:48] S1: Mhmm.
00:10:49 · Andrew Huberman
[00:10:49] S0: Then you do two work sets, spaced maybe three minutes, four minutes rest in between, which is long, but those worksets are all out worksets in perfect form, taken to momentary muscular failure. Two two two sets only. So this might be a leg extension for the quads, and then you would move to something else, some sort of movement you can do safely, a squat, a front squat, a leg press. I mean, there's so many variations. Right? Yeah. Some compound movement, and then something... The the same thing for the hamstrings. The point here is that it's light set, medium set, many fewer reps than you could do even with the medium set than hard work for two sets. Write down what you did and either increase weight or increase repetitions every single workout. And I do this for every single thing I just described regardless of body part. It ends up being two exercises per body part, maybe three. So the total volume of work is very low. You leave these workouts, even leg day, feeling not completely rejuvenated, but you're not crushed. Mhmm. Your recovery is very fast, your nervous system isn't as taxed, and you make progress at an amazing rate. A woman that I suggested this to, who was a d one athlete, was soccer... You know, played soccer for years, came to me the other day and she's like, I can't believe this works so well. It's a third of the volume I was doing before. You can just put more into these individual sets. So I could go on and on about this, but then somewhere in the week, I find a way to do the the six minute, what turns out to be about about six minutes of the, you know, the twenty seconds all out, ten second rest. And I find another day to do some sort of long hike. It used to be a jog. Nowadays, I like to, you know, throw on a weight vest or a... Or just a backpack and hike, where my heart rate's up and I'm I'm breathing a bit. And if I'm really ambitious and I'm getting enough sleep every night, I might do also a twenty to thirty minute run-in the middle of the week. But those three weight workouts will get most people what they want in terms of body recomposition, strength, and not just offsetting muscle loss and strength with age, but feeling much better posturally, mobility wise. And of course, you can stretch, but you can do that while you watch TV in the evening or something. So that's the kind of framework of that.
00:13:00 · Andrew Huberman, Daisy Wolf
I've been doing that for thirty five years. Everyone I've given it to is positively shocked by the brevity, results, most importantly, and the fact that, you know, it's fun when you when you are looking forward to, you know, just a really forty five to sixty minutes of hard work. It's it's fun. It actually starts to become a pleasure to do. [00:13:19] S1: Okay. Yesterday was leg day. Yeah. What happened after legs? [00:13:22] S0: Alright. After legs, I ingested some starches and fruit. Okay. After you weight train, if you train hard, the way I described, you need to replenish glycogen. People say, well, didn't deplete all your glycogen. Ingesting some starches after you train as a guide What [00:13:40] S1: starch did you have?
00:13:40 · Andrew Huberman
[00:13:40] S0: I had a... Well, I I trained really hard, so I just had... And I love to eat. So I had banana, blueberry, I had a couple scoops of whey protein, I had some oatmeal, and I had some sourdough toast with butter and salt on it, because if something has butter on it, you gotta salt it too, is my opinion. And then a few hours later, maybe three hours later, I had a sort of standard meal, would be my normal lunch, which would be some piece of meat, either beef or chicken. I'm not a big fan of fish, unless it's, you know, like an ahi tuna, and that's kinda hard to come by most days. And some vegetable. I'm a big believer in fiber, but I want to make a point that I think doesn't get discussed enough, which is that many people get gastric distress from certain fibrous foods. It's very important, I think, that people find foods that are good for them, but that they feel good eating and after they eat. So for instance, you're not gonna see me eating broccoli. It makes me feel kind of not well. It doesn't digest well no matter how much I chew it, this and that. So I'm not alone in this. There's some foods like onions that generate histamines. Mhmm. And so some people just don't feel good after eating certain foods. You have to experiment and see what works for you. And the only way to do that really is for a short while to start experimenting with single ingredient foods. Right? Just having some broccoli. You can put some olive oil or butter on it, right? Just seeing what works. People are constantly eating sandwiches and stews and pizzas and souffles and lasagnas. You don't know works for you and what doesn't. So a lot of developing really healthy eating habits with foods that you love and having a lot of choices is to figure out what you can eat and feel really good eating after you eat as well.
00:15:28 · Daisy Wolf, Andrew Huberman
[00:15:28] S1: Okay, so what protein did you have for lunch? [00:15:30] S0: I had beef. [00:15:31] S1: Beef, okay. [00:15:31] S0: Had vegetables. Vegetables? Grilled steak, had, in my case, sliced cucumbers and tomatoes, and I had some rice as well. [00:15:37] S1: Any dessert? [00:15:39] S0: Well, I'm a big fan of olive oil, so I had some olive oil. No. I I don't tend to like sweets that much. If I have sweets, it's generally 100 percent chocolate, which is really boring and kinda nerdy, but you you develop a taste for it. I sort of lost my appetite for sweets. I have not lost my appetite for fats. So to me, a treat is like a chunk of really, really good Parmesan cheese. [00:16:05] S1: What's the most indulgent thing you've had recently?