In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps

Optimal Fitness Programming

Sponsors: Eight Sleep

#1: Plan Fitness Goals, S.M.A.R.T. Goals

Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing

Multiple Goals, Synergistic Goals, Interference Effects

Sponsor: AG1(00:37:060 Physical Goal “Bins”, Specificity

Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”(01:04:330 Sponsor: InsideTracker

#3: Goal Timeframe & Life Events; #4: Weekly Training Frequency

#5: Exercise Selection, Progression (01:18:200 #6: Exercise Order, Identify Friction

Exercise Timing & Sleep, Down Regulation, Caffeine

#7: Intensity, #8: Volume, Progressive Overload, “Deloading”

#9: Rest Intervals, #10: “Chaos Management”

Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise

Tool: Year-Long Program Example for Overall Fitness

Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons

Training & Life Challenges: Sleep, Illness

Tool: Program Flexibility, 3-Day Weekly Training Program

Physical Activity vs. Exercise

Tool:4-Day Weekly Training Program, Muscular Endurance

Tool: 5/6-Day Weekly Training Program, Recovery

Program Modification, Balancing Joy