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In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://www.eightsleep.com/eu/huberman/ InsideTracker: https://info.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.facebook.com/unsupportedbrowser Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/unsupportedbrowser TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com/ Newsletter: https://www.hubermanlab.com/newsletter Dr. Andy Galpin Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php Website: https://www.andygalpin.com/ Twitter: https://twitter.com/drandygalpin Instagram: https://www.facebook.com/unsupportedbrowser YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw Other Resources Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: https://www.hubermanlab.com/episode/dr-andy-galpin-how-to-assess-improve-all-aspects-of-your-fitness 3-Day Training Program (XPT): https://www.xptlife.com/going-back-to-basics-in-your-training/ Chart of Interference: https://hubermanlab.com/wp-content/uploads/2023/02/Chart-of-Interference.pdf 10-Step Approach to Designing a Training Program: https://hubermanlab.com/wp-content/uploads/2023/02/10-Step-Approach-to-Designing-a-Training-Program.pdf Timestamps 00:00:00 Optimal Fitness Programming 00:07:19 Momentous, Eight Sleep 00:09:53 #1: Plan Fitness Goals, S.M.A.R.T. Goals 00:19:52 Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing 00:26:25 Multiple Goals, Synergistic Goals, Interference Effects 00:36:13 AG1 (Athletic Greens) 00:37:06 Physical Goal “Bins”, Specificity 00:48:02 Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” 01:04:33 InsideTracker 01:05:35 #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency 01:10:33 #5: Exercise Selection, Progression 01:18:20 #6: Exercise Order, Identify Friction 01:29:20 Exercise Timing & Sleep, Down Regulation, Caffeine 01:36:24 #7: Intensity, #8: Volume, Progressive Overload, “Deloading” 01:43:59 #9: Rest Intervals, #10: “Chaos Management” 01:49:06 Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise 01:53:41 Tool: Year-Long Program Example for Overall Fitness 02:07:58 Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons 02:25:49 Training & Life Challenges: Sleep, Illness 02:32:10 Tool: Program Flexibility, 3-Day Weekly Training Program 02:37:12 Physical Activity vs. Exercise 02:40:12 Tool:4-Day Weekly Training Program, Muscular Endurance 02:51:15 Tool: 5/6-Day Weekly Training Program, Recovery 02:54:06 Program Modification, Balancing Joy 03:04:47 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/ The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.