The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere
In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform.
We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Jeff Cavaliere
(00:00:20) Beginner Whole Body Training Program, Warm-Ups
(00:02:18) Splits, Time Efficiency, Recovery; Bro Splits
(00:05:07) Sponsor: BetterHelp
(00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies
(00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity
(00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test
(00:14:48) Sponsor: Helix Sleep
(00:16:22) Active vs Passive Stretching, Recovery
(00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching
(00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips
(00:26:10) Sponsor: AG1
(00:27:01) Tool: Proper Bar Grip, Elbow Pain
(00:31:26) Tool: Training Journal & Goals
(00:32:03) Nutrition; Tool: Plate Method
(00:35:28) Sponsor: David
(00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements
(00:39:04) Acknowledgements
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