The Perfect Fitness Routine: Andrew Huberman's Top Tips for Building Muscle and Burning Fat

Today is the first part of a two part episode this week with Andrew Huberman. Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. Today we discuss how to master sleep, hormones, stress, anxiety, and how our eye sight can improve not only our vision but our overall health.

[@Turnedclouds]

Keep moving. Lift heavy things. Eat relatively clean. Enjoy life we all die. ❤

[@Firstclass_J]

Explained everything about fitness and health in one minute 👍

[@amandapaigejones3659]

I have been weight training Andrew has said for 30 yrs . Toned / great core Very strong, I am not big 🎉🎉🎉🎉🎉🎉

[@digimarkuzice7068]

Didnt know sergio ramos had a podcast

[@snailfoot]

Not Sergio ramos 💀

[@Winprnd]

Fuckin hell 😂

[@claudiacorral4559]

I walk everyday outside and I am 50 yo very thin with muscle definition, very simple routine :)

[@PaulHadfieldFIt]

What’s worked for me is training every other day for 30 minutes using the rindfit method 💪🏽

[@Bill0102]

I'm delighted by what I'm seeing. I recently enjoyed a similar book, and it was truly delightful. "Better Sleep Better Life" by William Brook

[@siproductions6225]

which minute is it in the original video?

[@mannyrobles3094]

Dont think about moving weights, think about challenging muscles

[@askseeknock7]

I can do 25 minutes 6 days a week, no problem. Just walk to work!

[@mariannatura5453]

Does Volleyball trainning twice a week (2 hours/day) count as cardio?

[@RamMurad-hu7sz]

It depends on your heart rate while doing it, because he said zone 2 cardio. He said, in the full clip, that if your heart rate is at about the point where you can talk but not have a full conversation, then yes it counts as zone 2 cardio.

[@Hallowsaw]

Who has that much time for only cardio. I do 30 minutes of rowing 3 days a week and im athletic at 5ft 11 and 160lbs. Why do i need 150 minutes. Thats a lot

[@Firstclass_J]

Cleaning up your house. Walking fast in your daily life also counts 👍

[@larrysullivan8890]

20 minutes/day ! For the AVERAGE person that is one mile

[@d7k33]

How to lose your date - during your conversation mention zone-2 cardio

[@NikErnesto]

Does boxing count as zone 2 cardio?

[@3FBC3]

👍

[@leonkrug4841]

Depends on your heart rate

[@BrianVargas-pp1bd]

100%. I have a bag i hit just about everyday and although its not as intense as running you can work up a sweat depending on movement and if youre throwing kicks or not. I highly recommend doing muy thai on the bag.

[@jonah4196]

Boxing can be pretty hardcore. Hell yeah that counts

[@ydoknnyl1369]

Boxing, provided you are doing it with some intensity, is above zone 2 cardio. Zone 2 cardio is cardio where you’re sort of able to talk but not carry a full conversation. Boxing, if doing it right, will have you belly breathing and absolutely gassed. If you’re just standing around and throwing a jab or two every once in a while then maybe, but full combinations, foot work, and level changes will get you all the way up.

[@Nargle19.]

#jewsombrero pod cast? #theovon #mayim #jordanpetterson #Ludacris #benshapiro

[@littleblackbabycat]

No. Women need to flow and move with their hormones and cycles.

[@Lisa-nz7co]

Can you provide more insight?

[@dragospahontu]

How do I challenge muscles?

[@raygengamer8440]

Progressive overload. Which doesn't just mean more weight added to the bar or dumbbells. Sometimes it's adding reps, sets. Or even rep speed.

[@Ahmad-os3si]

​@@raygengamer8440 is this video correct if i change the grip the muscle change kzbin.info-nelhlHpqsU?si=HW5dXAWy3YGYJY7L

[@jacktheopti6662]

Rep speed is important here, but for someone that doesn’t know how to challenge muscles I would add specifically finding a rep tempo which includes your eccentric timing, how long you hold, and a centric timing

[@larrysullivan8890]

Push-ups, done to fatigue. Couple of sets and you will feel the difference

[@aaronlc7948]

3-5 reps? You do that too much over 35 and you'll have screwed up tendons and joints eventually.

[@user-xf8rf4uc1u]

🙏🏼✨🤍🕊️🙏🏼

[@lauraolson7527]

Nah. That’s way too much cardio.

[@aaronlc7948]

I agree. You only need about 60-90 minutes per week to get 80+% of the benefits.

[@aliyaspahic]

Women, or men, doing 3-5 reps, which is ~85% rep max, is extremely dangerous. This advice is idiotic

[@jayden8636]

Not really. He’s not saying do so much that you can’t handle it, he’s saying do enough that it’s hard.

[@henrybrown9562]

Huh?? It just simply isn’t. It’s a key tool to building strength + pushing yourself in the gym. Obviously not every set should be 3-5 reps, but it’s an important rep range to incorporate. I’ve been doing so for 5 years, it won’t injure you as long as you use competent form lol.

[@willcook403]

It’s actually a Great rep range !! I do 3-5 reps on higher than 85% and it works great ! But, yes you need to lift consciously to protect against injury and really use your muscle to control the movement and spread the load over joint and muscle total area

[@aaronlc7948]

I agree. Don't listen to the under-30s who say 3-5 reps isn't a big deal. You get over 35, especially over 40, and that rep range will snap your shit up.