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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Foundational Protocol for Fitness

Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism

Sponsor: LMNT

Core Principles of Fitness & Modifiable Variables

Day 1: Long Endurance Workout

Day 2: Leg Resistance Training, Strength & Hypertrophy

Sponsor: AG1

Key Principles of Resistance Training

Day 3: Heat & Cold Exposure, Recovery

Day 4: Torso & Neck Resistance Training

Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives

Day 6: High-Intensity Interval Training, Maximum Heart Rate

Day 7: Arms, Neck & Calves Resistance Training

Flexibility of Foundational Protocol, Workout Spacing

Tool: Mind-Muscle Contraction, Physiological Sighs

Safety & Endurance/Cardiovascular Workouts

Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR

Should You Train Fasted or Fed?

Tool: Static Stretching & Flexibility, Irradiation & Resistance Training

Tool: Hanging from a Bar & Fitness Metric

Should You Train Sick?, Ramping Training

Tool: Deliberate Slow Breathing & Recovery