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Andrew D. Huberman, Ph.D. Profile picture
@hubermanlab
Aug 13, 2021 • 3 tweets • 1 min read • Read on X
The data are clear: for brain & body health we should all get ~150-180min of zone 2 (mellow-ish) cardio, & 5-10 sets of resistance exercise per muscle group, per week. Intensity level of sets adjusts that +/- 4 sets. Sleep, nutrition & hormone status impact recovery. #basics
Details of how to build each of the 4 types of endurance are here (time stamped), with references, etc.

hubermanlab.com/how-to-build-e…
And for science-supported protocols for the sets and reps and recovery factors on resistance exercise, etc. That’s all here:

hubermanlab.com/science-of-mus…

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More from @hubermanlab

Andrew D. Huberman, Ph.D. Profile picture
Dec 5
There is a very fast way to shift your sleep-wake schedule, whether for travel, becoming an early riser (or late riser) or accommodating shift work.
It starts with timing your light exposure correctly and knowing your temperature minimum — which is a time not a temperature, so you don’t need any technology to do this. Let me explain:
Your temperature minimum is your lowest body temperature in each 24-hour cycle. You don’t need to measure your body temperature to know it, as it occurs approximately two hours before your usual wake-up time.
Read 15 tweets
Andrew D. Huberman, Ph.D. Profile picture
Dec 4
The top Huberman Lab podcast episodes for the last year were: (links to each below).

David Goggins: Building Inner Strength
Esther Perel: Romantic Relationships
James Hollis: Your True Self, Building a Life
Oral Health
How to Study & Learn
Skin Health
Goggins
hubermanlab.com/episode/david-…
Esther Perel
hubermanlab.com/episode/esther…
Read 7 tweets
Andrew D. Huberman, Ph.D. Profile picture
Dec 28, 2023
Here are the 10 most popular Huberman Lab episodes of 2023:
#1: Leverage Dopamine to Overcome Procrastination & Optimize Effort hubermanlab.com/episode/levera…
#2: GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles hubermanlab.com/episode/dr-and…
Image
Read 11 tweets
Andrew D. Huberman, Ph.D. Profile picture
Dec 12, 2022
All of the past issues of the Huberman Lab Neural Network Newsletter are accessible at zero cost (no sign-up required).

Here are the most popular newsletters:
#1: Foundational Fitness Protocol hubermanlab.com/foundational-f…
#2: Toolkit for Sleep hubermanlab.com/toolkit-for-sl…
Read 13 tweets
Andrew D. Huberman, Ph.D. Profile picture
Dec 11, 2022
Here are the 10 most popular episodes from the Huberman Lab podcast in 2022
#1: What Alcohol Does to Your Body, Brain & Health | Episode 86 hubermanlab.com/what-alcohol-d…
#2: Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65 @DrAndyGalpin hubermanlab.com/dr-andy-galpin…
Read 11 tweets
Andrew D. Huberman, Ph.D. Profile picture
Nov 16, 2022
Science-based tools to reduce stress:

1) In Real Time
Physiological Sigh: double-inhale (nasal), then extended exhale to lungs empty (mouth); 1-3X.

2) Raise Stress Threshold
Uncomfortable (but safe) cold exposure.
~12 min per week; 1-5min per session.
Details and references in episodes on Master Stress & Cold Exposure at hubermanlab.com all episodes are time stamped, references in captions, and links provided in newsletters which are also zero cost at Hubermanlab.com.
The term physiological sigh was coined by scientists in the 1930s; not by me. It’s a naturally occurring pattern of breathing that offsets CO2. It has some overlap with traditional breathing techniques but is distinct. Not meant to replace other language.
Read 4 tweets

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