fogia in many people will actually increase testes size now if we talk about supplements so you need enough food I guess we should go to food then supplements you know you need enough food you do need enough amino acids and essential fatty acids if you’re not getting enough fat forget having decent testosterone the mid 90s were a really good example of this right if you went on a lowfat diet sub caloric lowfat diet is you know it’s a form of nutritional castration basically right um uh and some people require more fat than others but that is absolutely deadly to the reproductive system and if you increase your fat in particular saturated fats the vegan Community is pretty angry with me right now because I said sin of all sins I said that I I eat butter I like grass-fed butter not I don’t eat chunks of it I eat a little bit of it and there’s a video on the internet saying you know he bad advice I my blood lipids are great thank you and um and sometimes I put it on a vegetable um but but you know I never said to consume butter in large amounts but if you dietary cholesterol is is vital for hormone production MH and for me butter red meat from good sources is wonderful uh other people they don’t want to ingest those and eggs are really good um yeah people are big on fish and Omega-3s but some amount of saturated fat is good if you put your saturated fat to zero your testosterone will drop there’s no question about it and uh and I’d be happy to share my blood lipid profiles and show I’ve done the experiment so you need ample calories you need ample fats and you need ample amino acids and then there’s the supplementation realm and then it really starts going to okay like zinc do you need yes okay fine sufficient zinc do you need to supplement zinc n maybe probably not magnesium is important for these Pathways but it’s indirect the two things that at least in my observation and in my hands and in the helping some people with this over over the years that have made a big difference and again this is different for everybody but have been these two compounds Tonga Ali which is Indonesian jinsang reduces sex hormone binding globulin sex hormone binding globulin and albumin are what bind the testosterone molecule and deliver it to your different tissues now sex hormone binding globulin has been demonized people like shbg is bad because you free tea is what counts true but sex hormone bonding globulin is also time release on your testosterone you don’t want a ton of testosterone then it plummeting either so having some sex hormone binding globuline around is good in fact low shbg levels are what women see in polycystic ovarian syndrome P PCOS and that’s an issue um so Tonga Ali can lower sexh hormone binding globulin and free up some testosterone and it is true that free testosterone ideally is in the whatever 10 10 to 15 range or something typically this is going to be nanograms per deciliter just for people out there but dihydrotestosterone DHT is the most dominant Androgen in humans and we’ll get back to that so but Tonga Ali 400 milligrams a day taken in the morning will increase free testosterone I know that people there are some folks out there uh again you have to check with your doctor if this is right for you but there’s some folks out there that said I didn’t see the full 200 Point increase that you referred to okay well let’s talk about that in a second I’ve seen people get 400 500 nanogram per deciliter increases but they started off low okay and then fogia grus 600 milligrams I’ve seen people recommend a lot more I don’t think that’s a good idea fogia tends to increase leutinizing hormone lutenizing hormone is the signal for the the testes to make more testosterone it actually FID doia in many people will actually increase testes size it’s a tangible uh increase in testin size um now there are some reports out there about toxicity of fogia those were rat studies they may have merits I do think everyone should get their blood work done and they should before and after trying any of these kinds of things and I think that people should be careful to get their liver enzymes included in those profiles okay so again 400 milligrams of Tonga Ali 600 milligrams of fogia will work to increase test testosterone by way of lutenizing hormone and freeing up testosterone MH taken early in the day because they can stimulate energy and so forth the why am I mentioning this well first of all I want to be very clear I don’t have any Rel Financial relationship to any companies that manufacture those things zero zilch but you know and some people ask well how much should I take maybe the answer is zero maybe you shouldn’t take it at all I don’t know so it if you’re going to explore testosterone augmentation I think those are decent places to start but you do need to do your blood work you need to to monitor your liver enzymes you need to think you need to be smart about your health it’s also not most likely not going to make you look like somebody that abuses steroids that’s on Instagram right it absolutely won’t what it will do is is increase some of the it will mildly increase some of the parameters that we’ve talked about related to testosterone willingness to in uh effort for one some people get big libido increases some people they’re more subtle um it it’s a subtle increase of 100 to 200 points right and some there the extreme cases of 400 or 500 but I’ve seen you know and someone wrote to me and said I my testosterone only went up 50 points or something okay you know first of all the sourcing is going to be key there’s a lot of garbage out there there’s a big problem with the supplement industry and we could this is also relevant we’re we’re probably going which is things like trt the quality control provided from a a doctor in a clinic is quite H quite High compared to the supplement industry I can mention um names of for Tonga Ali and fogia the the only ones that I’m aware of that are what they say they are although there may be other companies too is solar makes the Tonga Ali and Barlow’s herbal Elixir makes the fogia uh I put links to those in the um uh show notes for the Tim Ferris podcast yeah so the these folks hey guys are you still drinking sugary hydration drinks like GED I don’t know what that is but element one of our sponsors has an amazing electrolyte mix of sodium potassium magnesium The Perfect Blend to hydrate you before a workout with no sugar it’s great while you’re on a fast or if you’re on a lower carb diet or if you’re on any diet just check them out they’re amazing Andrew tell them how to get it you guys got to head over to drink LM nt.com powerproject uh load up on a value bundle that’s getting four boxes for the price of three again that’s at drink LM n.com powerproject head over there right now and they’ve um I again I have no Financial relationship to them now on the bottle I think they recommend three per day up to three per day I think personally I think that’s too high sorry Barlow’s herbal Elixir um most I’ve ever taken with 600 milligrams per day um and I’m happy to share my experience with these I did a lot of experimentation with blood work on myself trying to find something that was um mild and then solar Tonga ali um both are relatively inexpensive uh there are a couple Brands out there now that are uh that since I’ve talked about this on a few podcasts that are using my face to advertise their so I I the if you see my face on anything except the hberman Lab podcast or Mark’s Instagram I didn’t approve it um or my Stanford web page so and and again everybody’s different and you also have to check the sources of the naysayers right there uh people are often selling things so those will help uh some people um and men and women have taken those and um and I feel comfortable just saying yeah check with your doctor now then there’s trt then there’s high trt and then there’s full-blown blasting Cruise right and if you want to go there we can but in terms of I’m just trying to think if there are any other supplements that are relevant here um you know there’s some reports that Boron you know 2 milligrams of boron per day um can reduce sex hormone bonding globulin um Nettles and things like that uh the problem with Nettles is it can give you weird prostate effects um always check your PSA your prostate specific antigen if you’re if you’re you’re male and then if you want we could talk about peptides too but I don’t I want to make sure I we could cure insomnia if I stay here right I’ll just cure all the insomnia I’m going to mention this because after you uh after you talk to us more about the fidia grus and tonot um I’m gonna I’m gon to get another Blood Work panel done because I’ve done a BL bloodb panel with our company that sponsors our podcast am Health um you guys by the way if you do want to get a bloodb panel they have a panel of I think it’s called the power project panel it’s 26 different panels for men and women that can pretty much show you everything you guys need but but I’m going to get a panel done soon before I start taking tone cot and fidia because I’m I’m very curious what it’s going to do to my testosterone because people expecting me to have a really high free and and total test oh yeah this is super important that people hear this yeah I think my free testosterone is the higher number right or is it the lower number I’m not sure it’s the lower yeah your free test lower yeah so my free test was 16.5 that’s okay so I will say just to pause so yeah 15 and above is a great free testosterone level that that’s a that’s a wonderful place to be mhm yeah and my total was 640 6395 but 640 like I’m not going through the roof with test it’s modest modest right um so I’m going to I’m GNA get my blood work done again in the next two days and then I’m going to start taking fogia and tone cot consistently for maybe a month or month and a half and I’m going to get it done again to see if it’s boosted me in any way and to see if I actually feel physically feel a difference great because I don’t necessarily feel low on energy or anything but right well and uh you will notice an increase most likely in lutenizing hormone I’d love to see the blood work before and after if you’re willing to share also I have no relationship to mer Health um I’m in early discussion with them but it’s great when people can get blood work done I do think after hearing Dr Kyle Gillette who’s a medical doctor I am a fan of the MD okay I know there are a lot of kinds of doctors hey I don’t have an MD so I can say this I am a fan of the MD because I teach medical doctors and the neuroscience and neuro anatomy and medical doctors in training the MD degree is very comprehensive there’s a range of quality of schooling and backgrounds in individuals but the MD is a powerful schooling right a PhD is about this it’s about becoming really lasered on something a medical degree is a very broad training and so I’m a huge fan of the MD I’m a huge fan of college olette I heard about him from your podcast and we’ve been in early conversation he seems so balanced rational and he really understands that there are women’s issues there are men’s issues there are age related issues there are sports training issues and I’m so glad that you brought up that this issue of free testosterone and testosterone and be and that you’re open enough and willing to share yours because I think most people would look at you and think that guy’s testosterone has to be 1,700 minimum after two nights of no sleep or something like that what it tells me is that you are very likely to have optimal balance of ratios between hormones they probably also look at you and think that your that your estrogen is through is down to zero but you don’t want your estrogen to zero anyone that’s ever had their estrogen to zero will tell you kills the libido joint pain connective tissue pain so I think in the next 10 years but hopefully in the next two years the world is going to have a much more nuanced and sophisticated view of of these drugs and their and the hormones and the supplements to the point where we can find Mark and I were talking about this the other day the right constellation of things that makes you a balanced happy person who’s can lean into effort but also can lean back every once in a while and I think it and can have a healthy uh romantic life healthy training life healthy friendships um you know who isn’t going to make everyone leave the room because you you smell like a you know you smell like a testosterone derivative um I wasn’t referring to myself by the way uh or anyone else in the room you know but it’s or have acne like crazy I made the joke that morning while we were training that it’s proof that you’re natural that you don’t have a single pimple but but it’s true it it increases acne and oiliness of the skin so I think it’s really really key and I think Merrick and uh Kyle Gillette are are second to none really I’m not aware of any other clinics that are out there and they’re not paying me to say this by the way I’ve never even worked with meric yet but I would like to uh that are that open and honest about all the Nuance this is not something to weigh in to because someone in your college dorm or someone at your gym tells you something uh you you want the best information from the best sources fogia in many people will actually increase testes size now if we talk about supplements so you need enough food I guess we should go to food then supplements you know you need enough food you do need enough amino acids and essential fatty acids if you’re not getting enough fat forget having decent testosterone the mid 90s were a really good example of this right if you went on a lowfat diet sub caloric lowfat diet is you know it’s a form of nutritional castration basically right um uh and some people require more fat than others but that is absolutely deadly to the reproductive system and if you increase your fat in particular saturated fats the vegan Community is pretty angry with me right now because I said sin of all sins I said that I I eat butter I like grass-fed butter not I don’t eat chunks of it I eat a little bit of it and there’s a video on the internet saying you know he bad advice I my blood lipids are great thank you and um and sometimes I put it on a vegetable um but but you know I never said to consume butter in large amounts but if you dietary cholesterol is is vital for hormone production MH and for me butter red meat from good sources is wonderful uh other people they don’t want to ingest those and eggs are really good um yeah people are big on fish and Omega-3s but some amount of saturated fat is good if you put your saturated fat to zero your testosterone will drop there’s no question about it and uh and I’d be happy to share my blood lipid profiles and show I’ve done the experiment so you need ample calories you need ample fats and you need ample amino acids and then there’s the supplementation realm and then it really starts going to okay like zinc do you need yes okay fine sufficient zinc do you need to supplement zinc n maybe probably not magnesium is important for these Pathways but it’s indirect the two things that at least in my observation and in my hands and in the helping some people with this over over the years that have made a big difference and again this is different for everybody but have been these two compounds Tonga Ali which is Indonesian jinsang reduces sex hormone binding globulin sex hormone binding globulin and albumin are what bind the testosterone molecule and deliver it to your different tissues now sex hormone binding globulin has been demonized people like shbg is bad because you free tea is what counts true but sex hormone bonding globulin is also time release on your testosterone you don’t want a ton of testosterone then it plummeting either so having some sex hormone binding globuline around is good in fact low shbg levels are what women see in polycystic ovarian syndrome P PCOS and that’s an issue um so Tonga Ali can lower sexh hormone binding globulin and free up some testosterone and it is true that free testosterone ideally is in the whatever 10 10 to 15 range or something typically this is going to be nanograms per deciliter just for people out there but dihydrotestosterone DHT is the most dominant Androgen in humans and we’ll get back to that so but Tonga Ali 400 milligrams a day taken in the morning will increase free testosterone I know that people there are some folks out there uh again you have to check with your doctor if this is right for you but there’s some folks out there that said I didn’t see the full 200 Point increase that you referred to okay well let’s talk about that in a second I’ve seen people get 400 500 nanogram per deciliter increases but they started off low okay and then fogia grus 600 milligrams I’ve seen people recommend a lot more I don’t think that’s a good idea fogia tends to increase leutinizing hormone lutenizing hormone is the signal for the the testes to make more testosterone it actually FID doia in many people will actually increase testes size it’s a tangible uh increase in testin size um now there are some reports out there about toxicity of fogia those were rat studies they may have merits I do think everyone should get their blood work done and they should before and after trying any of these kinds of things and I think that people should be careful to get their liver enzymes included in those profiles okay so again 400 milligrams of Tonga Ali 600 milligrams of fogia will work to increase test testosterone by way of lutenizing hormone and freeing up testosterone MH taken early in the day because they can stimulate energy and so forth the why am I mentioning this well first of all I want to be very clear I don’t have any Rel Financial relationship to any companies that manufacture those things zero zilch but you know and some people ask well how much should I take maybe the answer is zero maybe you shouldn’t take it at all I don’t know so it if you’re going to explore testosterone augmentation I think those are decent places to start but you do need to do your blood work you need to to monitor your liver enzymes you need to think you need to be smart about your health it’s also not most likely not going to make you look like somebody that abuses steroids that’s on Instagram right it absolutely won’t what it will do is is increase some of the it will mildly increase some of the parameters that we’ve talked about related to testosterone willingness to in uh effort for one some people get big libido increases some people they’re more subtle um it it’s a subtle increase of 100 to 200 points right and some there the extreme cases of 400 or 500 but I’ve seen you know and someone wrote to me and said I my testosterone only went up 50 points or something okay you know first of all the sourcing is going to be key there’s a lot of garbage out there there’s a big problem with the supplement industry and we could this is also relevant we’re we’re probably going which is things like trt the quality control provided from a a doctor in a clinic is quite H quite High compared to the supplement industry I can mention um names of for Tonga Ali and fogia the the only ones that I’m aware of that are what they say they are although there may be other companies too is solar makes the Tonga Ali and Barlow’s herbal Elixir makes the fogia uh I put links to those in the um uh show notes for the Tim Ferris podcast yeah so the these folks hey guys are you still drinking sugary hydration drinks like GED I don’t know what that is but element one of our sponsors has an amazing electrolyte mix of sodium potassium magnesium The Perfect Blend to hydrate you before a workout with no sugar it’s great while you’re on a fast or if you’re on a lower carb diet or if you’re on any diet just check them out they’re amazing Andrew tell them how to get it you guys got to head over to drink LM nt.com powerproject uh load up on a value bundle that’s getting four boxes for the price of three again that’s at drink LM n.com powerproject head over there right now and they’ve um I again I have no Financial relationship to them now on the bottle I think they recommend three per day up to three per day I think personally I think that’s too high sorry Barlow’s herbal Elixir um most I’ve ever taken with 600 milligrams per day um and I’m happy to share my experience with these I did a lot of experimentation with blood work on myself trying to find something that was um mild and then solar Tonga ali um both are relatively inexpensive uh there are a couple Brands out there now that are uh that since I’ve talked about this on a few podcasts that are using my face to advertise their so I I the if you see my face on anything except the hberman Lab podcast or Mark’s Instagram I didn’t approve it um or my Stanford web page so and and again everybody’s different and you also have to check the sources of the naysayers right there uh people are often selling things so those will help uh some people um and men and women have taken those and um and I feel comfortable just saying yeah check with your doctor now then there’s trt then there’s high trt and then there’s full-blown blasting Cruise right and if you want to go there we can but in terms of I’m just trying to think if there are any other supplements that are relevant here um you know there’s some reports that Boron you know 2 milligrams of boron per day um can reduce sex hormone bonding globulin um Nettles and things like that uh the problem with Nettles is it can give you weird prostate effects um always check your PSA your prostate specific antigen if you’re if you’re you’re male and then if you want we could talk about peptides too but I don’t I want to make sure I we could cure insomnia if I stay here right I’ll just cure all the insomnia I’m going to mention this because after you uh after you talk to us more about the fidia grus and tonot um I’m gonna I’m gon to get another Blood Work panel done because I’ve done a BL bloodb panel with our company that sponsors our podcast am Health um you guys by the way if you do want to get a bloodb panel they have a panel of I think it’s called the power project panel it’s 26 different panels for men and women that can pretty much show you everything you guys need but but I’m going to get a panel done soon before I start taking tone cot and fidia because I’m I’m very curious what it’s going to do to my testosterone because people expecting me to have a really high free and and total test oh yeah this is super important that people hear this yeah I think my free testosterone is the higher number right or is it the lower number I’m not sure it’s the lower yeah your free test lower yeah so my free test was 16.5 that’s okay so I will say just to pause so yeah 15 and above is a great free testosterone level that that’s a that’s a wonderful place to be mhm yeah and my total was 640 6395 but 640 like I’m not going through the roof with test it’s modest modest right um so I’m going to I’m GNA get my blood work done again in the next two days and then I’m going to start taking fogia and tone cot consistently for maybe a month or month and a half and I’m going to get it done again to see if it’s boosted me in any way and to see if I actually feel physically feel a difference great because I don’t necessarily feel low on energy or anything but right well and uh you will notice an increase most likely in lutenizing hormone I’d love to see the blood work before and after if you’re willing to share also I have no relationship to mer Health um I’m in early discussion with them but it’s great when people can get blood work done I do think after hearing Dr Kyle Gillette who’s a medical doctor I am a fan of the MD okay I know there are a lot of kinds of doctors hey I don’t have an MD so I can say this I am a fan of the MD because I teach medical doctors and the neuroscience and neuro anatomy and medical doctors in training the MD degree is very comprehensive there’s a range of quality of schooling and backgrounds in individuals but the MD is a powerful schooling right a PhD is about this it’s about becoming really lasered on something a medical degree is a very broad training and so I’m a huge fan of the MD I’m a huge fan of college olette I heard about him from your podcast and we’ve been in early conversation he seems so balanced rational and he really understands that there are women’s issues there are men’s issues there are age related issues there are sports training issues and I’m so glad that you brought up that this issue of free testosterone and testosterone and be and that you’re open enough and willing to share yours because I think most people would look at you and think that guy’s testosterone has to be 1,700 minimum after two nights of no sleep or something like that what it tells me is that you are very likely to have optimal balance of ratios between hormones they probably also look at you and think that your that your estrogen is through is down to zero but you don’t want your estrogen to zero anyone that’s ever had their estrogen to zero will tell you kills the libido joint pain connective tissue pain so I think in the next 10 years but hopefully in the next two years the world is going to have a much more nuanced and sophisticated view of of these drugs and their and the hormones and the supplements to the point where we can find Mark and I were talking about this the other day the right constellation of things that makes you a balanced happy person who’s can lean into effort but also can lean back every once in a while and I think it and can have a healthy uh romantic life healthy training life healthy friendships um you know who isn’t going to make everyone leave the room because you you smell like a you know you smell like a testosterone derivative um I wasn’t referring to myself by the way uh or anyone else in the room you know but it’s or have acne like crazy I made the joke that morning while we were training that it’s proof that you’re natural that you don’t have a single pimple but but it’s true it it increases acne and oiliness of the skin so I think it’s really really key and I think Merrick and uh Kyle Gillette are are second to none really I’m not aware of any other clinics that are out there and they’re not paying me to say this by the way I’ve never even worked with meric yet but I would like to uh that are that open and honest about all the Nuance this is not something to weigh in to because someone in your college dorm or someone at your gym tells you something uh you you want the best information from the best sources

Andrew Huberman’s workout plan starts on Sunday each week. On Sunday, he makes it a focused effort to move as much as possible… ideally outdoors! He will wear a 10-pound weight vest and jog for 75-90 minutes (focus on nasal breathing the whole time). Or he will go on a 4-hour hike with family and friends. The focus is endurance! Monday is to train legs. He trains his legs the way that’s always worked best for him, which is a warm-up and then 2-4 sets of 3 exercises per muscle group.The reason for training legs is that everyone should train legs so the large muscle groups. You want to build lower body strength and explosiveness. The data that Huberman see’s on longevity and just simply ability to perform different sports and to just feel strong throughout the body is strongly rooted in the legs. So don’t skip leg day! Andrew Huberman starts with tip raises so it’s gonna be a couple warm-ups maybe a 12 rep warm-up an eight rep warm-up and then I’ll do you know three sets per tib of anywhere from six to ten reps okay Andy Galpin told me in the literature supports people like Brad schoenfield and others have shown that for hypertrophy for muscle growth 6 to 30 reps anywhere in there can get you hypertrophy if you go to failure and if you go hard I personally like to keep my resistance workouts an hour or less I like to train in the more or less the five to ten repetition range for strength and for hypertrophy and I’m kind of going for a mix of both so I train tips then I do sled or standing calf raises same thing two to four sets five to eight maybe ten repetitions so I’m training calves that takes about 10-15 minutes total I try and move relatively quickly through that so two to three minutes rest maybe four if I’m going for a reset then I’m weaker in the hamstrings than I am in my quads so I do two warm-ups and then two to four working sets of lying light curls or standard stuff then I go do two to four sets but typically three of glute ham raises which is an incredible exercise the equipment isn’t in every gym but I’m doing you know about three you know so three or four sets of blue ham raises going slow and you know this is basically like if you were going to do a deadlift take the ground and rotate it 90 degrees and make it the wall that’s what a glute ham raise really is it allows you to do a deadlift but then at the top do a leg curl raises are great lower back so entire posterior chain so then I’m done with calves and hamstrings and then I’ll do two or three sets of leg extensions so maybe a warm up and then two or three sets of working leg extensions which for whatever reasons are incredibly painful I hate them but they work to isolate the quads and then two or three sets of working hack squats after a warm-up pack squats heavy heavy heavy heavy and then I’m done and so the whole purpose of that Monday workout is it’s like the opposite of what I’m doing on Sunday it’s get stronger maintain some size but really get stronger in the legs when you look at the literature on cognitive improvements from resistance training it’s not from bicep curls it’s not from bench presses I suppose it could be from things like dips which are sort of like a upper body squat of sorts especially if they’re weighted or with rings or something but training the legs is key and so as I said before there are two goals one is to get the legs stronger the other is that I’m trying to create a systemic anabolic effect I want strong legs I want a strong body I want a body that can accomplish endurance and I want the cognitive effects so you get that systemic anabolic effect keep in mind the entire leg workout takes 10 minutes of warm up in about 55-0 minutes of training so the Tuesday is very different Tuesday I don’t want to call it a recovery day but Tuesday I’m doing something really different first of all my legs need recovery so what I’ll do is substantial amounts of deliberate heat exposure and deliberate cold exposure yes I do cold showers in the morning first thing nowadays yes it is a bad idea to do cold water immersion after hypertrophy training so just for the record you don’t want to get into an ice bath after hypertrophy training in the six hours after a hypertrophy training because it can blunt the hypertrophy it blocks the inflammation which is exactly what you want to trigger the adaptation of hypertrophy but Tuesday is really about getting the maximum effect of heat exposure in cold exposure I do a protocol which is pretty intense designed to amplify growth hormone stimulate a bunch of mood positive mood promoting hormones that last not just days but weeks say the literature and just get better at it so I’ll do 20 minutes of sauna hot sauna to like 260 now okay 260. but I worked up to that so 20 minutes in the sauna very hot three to five minutes in the cold plunge up to the neck back into the sauna for 20 minutes back into the cold plunge for three to five minutes back into the sauna for 20 minutes back into the cold plunge for three to five minutes it’s work but it’s amazing in the sense that you recover very well from the leg day you generate all the hormone neurotransmitter type of adaptations that one wants and you get very very good at tolerating heat and cold and Wednesday I do one of two things I’m either going to do a shorter duration than Sunday cardiovascular training workout so I might do I’m thinking about five minutes of warm up and then about 25 to 30 minutes of usually running for me where I’m just trying to get out and cover as much distance as I can at a fast clip but steady so I’m not Sprint stop Sprint stop that’s typically what I’ll do on Wednesday although if my legs are still a little bit sore that’s when I’ll train what I call torso what do I do I try to get pushing through the chest and shoulders I’m trying to pull for the back so what I tend to do is overhead shoulder presses after a warm-up two to three sets working sets or maybe four I like ring dips and dips these days those are hard for me but I you know two or three work sets of those so you chest shoulders and I’m gonna upset some people here but I don’t tend to train back every week I do it every other week because just I have some genetic abnormality where those grow really easily and I can throw proportions off really quickly but I might do three or four sets of chins sorry Max rep chins slow with slow eccentric movements the lowering as well so all of the movements are done trying to move as much weight as possible as quickly as possible on the concentric phase and then lowering it anywhere from two to four seconds got loading it like a spring and then trying to explode I want strength I want explosiveness and some hypertrophy sneaks in because I’m working in that you know five to eight rep range so that’s what I call torso because it’s chest shoulders back if I every other week I’ll throw in those chins I think everyone has a muscle group like this where if they train it just grows like a weed but I want to keep proportions right strength proportions as well and I do train my neck that day as well having a strong neck why is that so important well it’s important because you want a strong spine and it’s the upper portion of your spine the other thing that I notice that it does is it completely changes my psychology to train my neck I just naturally stand more upright yeah I find it easier to look people in the eye it’s not hard for me to look people directly in the eye when I speak to them but I find I just have like my posture and presence is just better so if for whatever reason I do the cardio workout that I mentioned the 25 or 30 minutes of running that’s what I do but some people might do it on the assault bike or something like that or cycling or rower on the Wednesday then I’ll do that Weight Workout I just described torso on Thursday or I’ll swap them so there’s some flexibility built into the week travel Etc by the way the cardiovascular workouts can be done in the morning or the evening but I always prefer to do them in the morning and just get it done with and Friday is a really important day because Friday is the day that I do a short workout usually only about three minutes of warm-up and about 12 minutes of training and the goal is to get my heart rate as high as I possibly can I learned this from Andy Galpin just increasing VO2 max getting those really fast muscle fibers my favorite way to do this is I’ll get on the assault bike which are the ones with the handles with the fan and do 20 second on Sprint 10 second rest 20 second on 10 seconds Tabata Tabata type thing for six to eight rounds and then what I like to do is take a band and tie it to something like a chin up bar or something and I’ll squat down and jump and I’ll do it as high jumping as I possibly can but I actually control The Eccentric I’m holding the band as I come down and so I learned from Peter attia I’ve learned from Andy Galpin that our ability to jump and land is strongly correlated with physical longevity and then Saturday is the fun one because I’m still enjoy this I’ll go into the gym in the morning usually it’s mid-morning and I’ll do small muscle groups biceps triceps rear delts I’ll do another tip and calf workout a little bit lighter than the one on leg day because leg day is coming in two days and the next day I’m doing that long hike so that that day is really to round out the smaller muscle groups that need work I want to backtrack One Step because I failed to say that Friday the idea is to get that VO2 max up but guess what it’s also designed to indirectly hit the legs we hit legs on Monday oh yeah and they’ve recovered we now know that protein synthesis maximizes after these training workouts at about 48 hours and then starts to taper off now you read that you hear that a lot especially on social media and people think you have to hit a muscle group every 48 hours but no you hold on to the protein synthesis you generated for another couple of days so that Friday Sprint on the bike workout or Sprint on a field workout and jumping is indirectly targeting the quads and calves and hamstrings and so you’re keeping them online for hypertrophy so it’s that’s the the schedule and again if you think about that schedule each day you’re accomplishing that endurance leg strength cold and heat adaptation and all the neural stuff that goes with that torso keep the Torso strong but here again we can say that torso work is indirectly hitting biceps and triceps then running for 20 years being able to run a couple miles is a good skill and what you find is that if you train your legs properly and you give them enough rest in the cold and heat really help too you are so strong on that 20 or 30 minute run your tibs are strong you know you’re no floppy feet no back pain you’re running with with Vigor and you know wow like this is great and so what I’ve noticed in the last 24 months or so is that I continue to get stronger and better in each of these areas find that this routine has really helped me because I think it takes into account a slower recovery that is just me my nervous system doesn’t recover that quickly and it also Embraces the fact that our nervous system and musculoskeletal system can train for different adaptations simultaneously across the week my training week starts on Sunday Sunday I make it a focused effort to move as much as possible ideally Outdoors endurance I essentially want to be like a mule so what I’ll do on that day is because sometimes it’s a social day with other people in my life if I’m on my own I’ll throw on a eight or ten pound weight vest and I’ll head out for a buy a 75 minute to a 90 minute slow jog with some hills and I’ll try nasal breed the whole time I’ll often listen to a podcast or a book if I’m with other people what I will do is I’ll fill up a backpack with a bunch of heavy stuff usually some water in there too and drink it as I go and I’ll do three or four or five hours of just hiking and just trying to be outside as much as possible the specific goal of that day is endurance because of the other things I do in the previous days the the 10 or 20 minutes which I you have to they come at the start really suck but what’s amazing is somewhere in that 25 30 minute period you start to feel really good you actually start to adapt to it right then so these Sunday long slow jogs or hikes are really for my mind as much as they are for my body and I’m convinced that they also carry over to my ability to endure boring stuff during the week but also just my ability to work longer for longer bouts okay so that’s Sunday then Monday is the goal for me is to train my legs okay first of all I just like the way that sounds to myself like leg workout on Monday but it also sets up the work week really nicely here’s why I’m gonna train my legs the way that’s always worked best for me for training which is a warm up and then two to three maybe four hard sets we’re talking about two to four sets but usually two to three of two exercises per muscle group I should mentioned that the reason for training legs is that everyone should train legs so the large muscle groups I’m trying to maintain some lower body strength or build lower body strength and explosiveness you know the data that I see on longevity and just simply ability to perform different sports and to just feel strong throughout the body is strongly rooted in the legs yeah so don’t skip leg day all right so I start with tip raises so it’s gonna be a couple warm-ups maybe a 12 rep warm-up an eight rep warm-up and then I’ll do you know three sets per tib of anywhere from six to ten reps okay Andy Galpin told me in the literature supports people like Brad schoenfield and others have shown that for hypertrophy for muscle growth 6 to 30 reps anywhere in there can get you hypertrophy if you go to failure and if you go hard I personally like to keep my resistance workouts an hour or less I like to train in the more or less the five to ten repetition range for strength and for hypertrophy and I’m kind of going for a mix of both so I train tips then I do sled or standing calf raises same thing two to four sets five to eight maybe ten repetitions so I’m training calves that takes about 10-15 minutes total I try and move relatively quickly through that so two to three minutes rest maybe four if I’m going for a reset then I’m weaker in the hamstrings than I am in my quads so I do two warm-ups and then two to four working sets of lying light curls or standard stuff then I go do two to four sets but typically three of glute ham raises which is an incredible exercise the equipment isn’t in every gym but I’m doing you know about three you know so three or four sets of blue ham raises going slow and you know this is basically like if you were going to do a deadlift take the ground and rotate it 90 degrees and make it the wall that’s what a glute ham raise really is it allows you to do a deadlift but then at the top do a leg curl raises are great lower back so entire posterior chain so then I’m done with calves and hamstrings and then I’ll do two or three sets of leg extensions so maybe a warm up and then two or three sets of working leg extensions which for whatever reasons are incredibly painful I hate them but they work to isolate the quads and then two or three sets of working hack squats after a warm-up pack squats heavy heavy heavy heavy and then I’m done and so the whole purpose of that Monday workout is it’s like the opposite of what I’m doing on Sunday it’s get stronger maintain some size but really get stronger in the legs when you look at the literature on cognitive improvements from resistance training it’s not from bicep curls it’s not from bench presses I suppose it could be from things like dips which are sort of like a upper body squat of sorts especially if they’re weighted or with rings or something but training the legs is key and so as I said before there are two goals one is to get the legs stronger the other is that I’m trying to create a systemic anabolic effect I want strong legs I want a strong body I want a body that can accomplish endurance and I want the cognitive effects so you get that systemic anabolic effect keep in mind the entire leg workout takes 10 minutes of warm up in about 55-0 minutes of training so the Tuesday is very different Tuesday I don’t want to call it a recovery day but Tuesday I’m doing something really different first of all my legs need recovery so what I’ll do is substantial amounts of deliberate heat exposure and deliberate cold exposure yes I do cold showers in the morning first thing nowadays yes it is a bad idea to do cold water immersion after hypertrophy training so just for the record you don’t want to get into an ice bath after hypertrophy training in the six hours after a hypertrophy training because it can blunt the hypertrophy it blocks the inflammation which is exactly what you want to trigger the adaptation of hypertrophy but Tuesday is really about getting the maximum effect of heat exposure in cold exposure I do a protocol which is pretty intense designed to amplify growth hormone stimulate a bunch of mood positive mood promoting hormones that last not just days but weeks say the literature and just get better at it. Andrew Huberman sauna timing is 20 minutes to like 260 now okay 260. but I worked up to that so 20 minutes in the sauna very hot three to five minutes in the cold plunge up to the neck back into the sauna for 20 minutes back into the cold plunge for three to five minutes back into the sauna for 20 minutes back into the cold plunge for three to five minutes it’s work but it’s amazing in the sense that you recover very well from the leg day you generate all the hormone neurotransmitter type of adaptations that one wants and you get very very good at tolerating heat and cold and Wednesday I do one of two things I’m either going to do a shorter duration than Sunday cardiovascular training workout so I might do I’m thinking about five minutes of warm up and then about 25 to 30 minutes of usually running for me where I’m just trying to get out and cover as much distance as I can at a fast clip but steady so I’m not Sprint stop Sprint stop that’s typically what I’ll do on Wednesday although if my legs are still a little bit sore that’s when I’ll train what I call torso what do I do I try to get pushing through the chest and shoulders I’m trying to pull for the back so what I tend to do is overhead shoulder presses after a warm-up two to three sets working sets or maybe four I like ring dips and dips these days those are hard for me but I you know two or three work sets of those so you chest shoulders and I’m gonna upset some people here but I don’t tend to train back every week I do it every other week because just I have some genetic abnormality where those grow really easily and I can throw proportions off really quickly but I might do three or four sets of chins sorry Max rep chins slow with slow eccentric movements the lowering as well so all of the movements are done trying to move as much weight as possible as quickly as possible on the concentric phase and then lowering it anywhere from two to four seconds got loading it like a spring and then trying to explode I want strength I want explosiveness and some hypertrophy sneaks in because I’m working in that you know five to eight rep range so that’s what I call torso because it’s chest shoulders back if I every other week I’ll throw in those chins I think everyone has a muscle group like this where if they train it just grows like a weed but I want to keep proportions right strength proportions as well and I do train my neck that day as well having a strong neck why is that so important well it’s important because you want a strong spine and it’s the upper portion of your spine the other thing that I notice that it does is it completely changes my psychology to train my neck I just naturally stand more upright yeah I find it easier to look people in the eye it’s not hard for me to look people directly in the eye when I speak to them but I find I just have like my posture and presence is just better so if for whatever reason I do the cardio workout that I mentioned the 25 or 30 minutes of running that’s what I do but some people might do it on the assault bike or something like that or cycling or rower on the Wednesday then I’ll do that Weight Workout I just described torso on Thursday or I’ll swap them so there’s some flexibility built into the week travel Etc by the way the cardiovascular workouts can be done in the morning or the evening but I always prefer to do them in the morning and just get it done with and Friday is a really important day because Friday is the day that I do a short workout usually only about three minutes of warm-up and about 12 minutes of training and the goal is to get my heart rate as high as I possibly can I learned this from Andy Galpin just increasing VO2 max getting those really fast muscle fibers my favorite way to do this is I’ll get on the assault bike which are the ones with the handles with the fan and do 20 second on Sprint 10 second rest 20 second on 10 seconds Tabata Tabata type thing for six to eight rounds and then what I like to do is take a band and tie it to something like a chin up bar or something and I’ll squat down and jump and I’ll do it as high jumping as I possibly can but I actually control The Eccentric I’m holding the band as I come down and so I learned from Peter attia I’ve learned from Andy Galpin that our ability to jump and land is strongly correlated with physical longevity and then Saturday is the fun one because I’m still enjoy this I’ll go into the gym in the morning usually it’s mid-morning and I’ll do small muscle groups biceps triceps rear delts I’ll do another tip and calf workout a little bit lighter than the one on leg day because leg day is coming in two days and the next day I’m doing that long hike so that that day is really to round out the smaller muscle groups that need work I want to backtrack One Step because I failed to say that Friday the idea is to get that VO2 max up but guess what it’s also designed to indirectly hit the legs we hit legs on Monday oh yeah and they’ve recovered we now know that protein synthesis maximizes after these training workouts at about 48 hours and then starts to taper off now you read that you hear that a lot especially on social media and people think you have to hit a muscle group every 48 hours but no you hold on to the protein synthesis you generated for another couple of days so that Friday Sprint on the bike workout or Sprint on a field workout and jumping is indirectly targeting the quads and calves and hamstrings and so you’re keeping them online for hypertrophy so it’s that’s the the schedule and again if you think about that schedule each day you’re accomplishing that endurance leg strength cold and heat adaptation and all the neural stuff that goes with that torso keep the Torso strong but here again we can say that torso work is indirectly hitting biceps and triceps then running for 20 years being able to run a couple miles is a good skill and what you find is that if you train your legs properly and you give them enough rest in the cold and heat really help too you are so strong on that 20 or 30 minute run your tibs are strong you know you’re no floppy feet no back pain you’re running with with Vigor and you know wow like this is great and so what I’ve noticed in the last 24 months or so is that I continue to get stronger and better in each of these areas find that this routine has really helped me because I think it takes into account a slower recovery that is just me my nervous system doesn’t recover that quickly and it also Embraces the fact that our nervous system and musculoskeletal system can train for different adaptations simultaneously across the week.