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.
Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere
Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free.
Read the episode show notes at hubermanlab.com.
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Timestamps
(00:00:00) Jeff Cavaliere
(00:02:43) Lower Back, Back Pain
(00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes
(00:15:29) Sponsors: David & Our Place
(00:18:05) Walking Exercises to Strengthen Glutes
(00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain
(00:27:08) Tools: "Old Man" Test, Functional Strength Tests
(00:35:08) Sports, Movement Imbalance
(00:40:57) Tool: Training Like An Athlete
(00:46:44) Sponsor: AG1
(00:48:28) Inner Elbow Pain, Tool: Grip Modification
(00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise
(01:06:50) Tool: Neck Training; Women, Posture
(01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy
(01:19:50) Sponsor: Joovv
(01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT?
(01:29:27) Nutrition, Tools: Calorie Counting; Plate Method
(01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity
(01:48:15) Sponsor: Function
(01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets
(02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits
(02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
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