Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Episode 79

Huberman Lab

Podcast Notes Key Takeaways Learning to engage muscles actively without a load will improve “muscularity” or muscle tone at restTrain smarter: increase the intensity and reduce the time; workouts generally shouldn’t last more than an hour unless you are lifting heavy and rests are longerIf your goal is general health & fitness, split time 60% strength training (M/W/F) + 40% cardio/conditioning (Tu/Th)Grip strength is tied to performance & recovery – if you have a decrease in 10% or more of grip strength, you should skip the gym that dayChoose the sleep position that is least abrasive to your body – sleep position affects movement while awake; you can sleep through uncomfortable positions, but the body will incur the strain and stress in wakefulnessTip: try passive stretching before bed to lengthen muscles before entering a contracted state while sleeping (depending on position)“Your body is very smart and it’s going to find compensations but that doesn’t mean the compensation isn’t going to leave you with a whole host of other issues.” – Jeff CavaliereLose the nutrition dogma: if you try a nutrition approach that allows you to gain control of your nutrition and health forever, then do it!Universal nutrition truth: we’d all be better off without the sugarHow to approach eating: largest portion = fibrous carbohydrates (e.g., broccoli, brussels sprouts, asparagus, etc.); second-largest portion = protein (e.g., clean sources – chicken, fish, meat, etc.); smallest portion = starchy carbohydrates (e.g., sweet potatoes, rice, etc.)

Read the full notes @ podcastnotes.org

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