Fitness Toolkit: Protocol & Tools to Optimize Physical Health

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.

Articles

• A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation01141-5?returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2589004222011415%3Fshowall%3Dtrue) (iScience_)
• Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect (Sports Medicine)

Books

• Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension (by Pavel Tsatsouline)

Other Resources

• Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
• Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
• Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
• ATHLEAN-X
• ATHLEAN-X Neck Training
• Anna Skips
• 10-minute Non-Sleep Deep Rest Protocol