In this episode 33 protocols
▶ 6:50 Zone 2 Cardio Behaviors “the core elements of it are that it include at least 150 minutes, and ideally more like 200 minutes per week of so-called zone two cardio. In general, zone two cardio is the sort that you can do while purely nasal breathing” ▷ 7:34 Separate Cardiovascular Training Sessions Behaviors “a foundational or optimal fitness program for most people is going to include anywhere from two to four cardiovascular training sessions that are separate, that's right, separate, from the zone two cardio” ▷ 7:49 Resistance Training Sessions Behaviors “as well as two to four resistance or strength training, sometimes also aimed at hypertrophy or muscle growth training sessions.” ▷ 8:23 Long Duration Endurance Session Behaviors “includes three cardiovascular training sessions, so one longer duration, sort of typical endurance type training, this would be a long, slow jog or a long hike one day per week” ▷ 8:35 25–30 Minute Moderate-Hard Cardio Session Behaviors “as well as a shorter cardiovascular training session of about 25 to 30 minutes, moving a bit faster, getting the heart rate up a bit more, breathing a little bit harder” ▷ 8:47 HIIT Session Behaviors “as well as one, a short cardiovascular training session that would fall under the category of high-intensity interval training, things like sprints” ▷ 14:00 Fitness Tracker Tools “for those of you that use a fitness tracker, you can monitor whether or not you are in zone two cardio very precisely.” ▷ 25:54 Low-Repetition Pure Strength Work Behaviors “So the way that Dr. Andy Galpin suggested one do it, and was the way that I did it, is to use this three by five protocol.” ▷ 30:52 Warm Up Before Heavy Strength Sets Behaviors “I do want to point out that you don't just jump right into heavy sets of three to five repetitions. You need to warm up adequately” ▷ 38:36 Sugarcane Protocol Behaviors “The sugar cane is the type of protocol that you would incorporate once in the period of a week, but certainly not every week. It's the kind of thing that you might throw in once every two weeks or once every four weeks as a replacement for your other high-intensity interval training.” ▷ 39:01 Stationary Bike Tools “For some of you, it will be a stationary bike.” ▷ 39:01 Road Bike Tools “For others of you, it will be a road bike.” ▷ 39:08 Rower Tools “And for others of you, it will be rowing.” ▷ 40:13 VersaClimber Tools “or VersaClimber the maximum distance that you can for two minutes.” ▷ 43:26 Exercise Snacks Behaviors “The next tool to improve your fitness is called exercise snacks... if you're going to incorporate into your routine, and I highly recommend that you do... including these exercise snacks at least once a week and more like three to five times a week for me.” ▷ 56:24 Physiological Sigh Behaviors “a great pattern of breathing to incorporate during rest between sets is... the physiological side... It's two inhales followed by an extended exhale... If you do one, truly just one physiological side at the beginning of the rest period” ▷ 1:00:25 3–5 Minutes of Downregulation Breathing After Every Workout Behaviors “to include a three to five minute period at the end of every single workout... and to do some form of parasympathetic that is calming, soothing, promoting breathing in order to shift your nervous system from a state of heightened alertness and output into a state of recovery.” ▷ 1:08:37 Take a Week Off Every 12–16 Weeks Behaviors “I even take rest periods of a week every once in a while, every, say 12 to 16 weeks, I'll take a week off and just do some activities like hiking” ▷ 1:13:51 Omega-3 Fatty Acids (EPA via Fish Oil) Supplements “most people do not get enough of so-called EPA form of omega-3s. And for that reason, I and many other people choose to supplement with a minimum of one gram per day, and in some cases as high as two grams per day, of omega-3s in supplement form.” ▷ 1:16:00 Creatine Monohydrate Supplements “I and many other people will take creatine daily. We now know there's no need to so-called load creatine... you can just take a daily dose of creatine, and that it really doesn't matter when you take that creatine.” ▷ 1:18:31 Whey Protein Shake Diet “I find that I can put 10, even 15 grams of creatine into a whey protein shake... and I don't have any gastric distress from that. some Brazil nuts, maybe a couple scoops of whey protein would be typical for me” ▷ 1:18:36 Lemon Juice Diet “or into some water with a little bit of lemon juice, just to make it taste a little less chalky” ▷ 1:20:04 Rhodiola Rosea Supplements “The next supplementation-based tool for enhancing your fitness is Rhodiola Rosea... I typically will take 100 to 200 milligrams of Rhodiola Rosea about 10 to 20 minutes before a workout... lately I've just defaulted to taking 100 milligrams” ▷ 1:26:47 Protein- and Fiber-Focused Early Meals Diet “meals during the early part of the day tend to lean more toward protein and fibrous carbohydrates.” ▷ 1:27:00 Starch- and Vegetable-Focused Evening Meals Diet “the meals that I eat later in the day tend to be more starch focused and more vegetable focused... because it helps me sleep.” ▷ 1:27:30 Post-Resistance-Training Carbohydrates Diet “then I make sure to incorporate more starchy carbohydrates... into the first meal of the day so that I can replenish the glycogen that I depleted during those high intensity resistance training sessions.” ▷ 1:28:02 Delay Caffeine 90–120 Minutes After Waking Behaviors “I do recommend that people delay their caffeine intake 90 to 120 minutes after waking, if, and only if, you have trouble with an afternoon crash” ▷ 1:28:21 Caffeine Before Early Training Supplements “if I'm going to train early in the day, I do ingest water to hydrate as well as electrolytes and caffeine prior to training. And sometimes that means I'm drinking caffeine within 30 minutes or 60 minutes of waking.” ▷ 1:28:21 Hydration Before Early Training Behaviors “if I'm going to train early in the day, I do ingest water to hydrate” ▷ 1:28:21 Electrolytes Before Early Training Supplements “as well as electrolytes and caffeine prior to training.” ▷ 1:28:56 Small Pre-Workout Meal When Hungry Diet “if I wake up and I'm very hungry, I will eat a small meal” ▷ 1:29:32 Train Fasted or Fed Based on Individual Preference Behaviors “There are basically no specific rules as it relates to whether or not you train fasted or train fed, except what you can handle in terms of gastric distress... figure out what works best for you.” ▷ 1:31:22 Thermal Stress Training Behaviors “and a day where I'm doing thermal stress training”