All mentions 115 clips
▶ Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin 1:41 “the way that you want to think about this is resistance exercise and strength training is the number one tool to combat neuromuscular aging You cannot get that through any other form of exercise besides heavy overload strength training” ▷ Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin 10:25 “So three to five refers to three to five days per week.
[00:11:43] Pick three to five exercises,
[00:11:44] and you're going to do three to five repetitions per set.
[00:11:48] You'll do three to five sets
[00:11:50] and you'll rest three to five minutes between each set.” ▷ Best Tools for Gut Health & Weight Loss | Dr. Chris Thompson 2:05:30 “So all my patients, I ask them to do resistance training even before they start losing weight, before they go through a procedure. It's essential.” ▷ Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried 18:23 “So we know that runners, especially marathon runners, people who do a lot of cardio and don't do much resistance training, they tend to have much high cortisol levels.” ▷ Your Top Health Questions Answered 27:46 “I resistance train three times a week. I do cardio three times a week.” ▷ Male Roles, Obligations and Options for Building a Fulfilling Life | Scott Galloway 10:54 “I think young men's desire for relationships and sex if channeled correctly makes you want to be a better man have a kindness practice demonstrate excellence shower for god's sakes work out have a plan have resilience have perseverance demonstrate excellence.” ▷ How to Better Regulate Your Emotions | Dr. Marc Brackett 2:20:12 “The Mike Menser, one of the great trainers, gave me the advice to do low volume, high intensity resistance training, each body part once a week and train only three times per week, maybe four, never more than 75 minutes, but to really learn to enjoy training extremely hard.” ▷ Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner 1:50:38 “Also 15 years ago no one would have predicted that the single we're being told that one of the single most important health interventions that women and men should do is like lift weights.” ▷ Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin 12:06 “If you want to get stronger, you need to impose a demand of strength, not repetitions. So this has to be, the load has to be very high. In general, you're probably looking at above 85% of your one rep max, if you're moderately trained, maybe 75%.” ▷ Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin 12:35 “By definition, true strength training is really going to be in like five repetitions per set or less range.” ▷ Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin 22:43 “What I just call the three to five concept, right? So pick three to five exercises... do three to five reps, three to five sets, take three to five minutes rest in between and do it three to five times a week.” ▷ The Best Vitality & Health Protocols | Dr. Rhonda Patrick 7:34 “But the non-negotiables for me really are getting cardiovascular exercise and getting my resistance training. So building muscle, maintaining muscle strength as well.” ▷ Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray 1:19:54 “The other would be the importance of exercise, both cardiovascular and resistance training.” ▷ Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere 0:56 “I think it's like a 60-40 split, which would be leaning towards weight training, you know, strength and then, you know, the conditioning aspect be about 40%. So if you look at it over the course of a training week... three days strength training, Monday, Wednesday, Friday.” ▷ The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple 15:19 “there's a lot of advantages to that, especially if you're playing sports, because we have female athletes who are teenagers and then going into college and continuing to play their sports. And there can be not only a performance improvement, but also an injury reduction from doing some resistance training along with your sports specific training.” ▷ The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple 18:42 “So if we think about a full body training program, we want to target all of the major muscle groups and a challenging load will differ depending on the exercise and the muscle groups that we're targeting.” ▷ The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple 34:51 “if you're training for maximal strength, i.e. a one rep max, then you need to be training in those lower rep ranges because that is a sports specific training.” ▷ Build Muscle & Strength & Forge Your Life Path | Dorian Yates 17:49 “So for a person who's natural, not taking hormone replacement therapy or anabolics, you think two, maybe three whole body sessions to start out to learn the movements.” ▷ Build Muscle & Strength & Forge Your Life Path | Dorian Yates 26:31 “I said, if you could give me 45 minutes twice a week, that's all you need to do. Okay, you need to eat properly and everything like that.” ▷ Build Muscle & Strength & Forge Your Life Path | Dorian Yates 2:29:25 “I don't think so. I mean, the same muscles in the same place, same rules apply.” ▷ Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki 13:47 “Sometimes I do it with weights. Sometimes I do it without weights.” ▷ Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett 3:06 “For hormone health, specifically resistance training is particularly helpful.” ▷ Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard 1:33:24 “So you know my mindset has always been and I think I going to stick with this frankly lift weights three days a week do cardio three days a week rest completely one day a week” ▷ Master the Creative Process | Twyla Tharp 1:20:28 “I training with in a real weight gym with competitive weightlifters and was very serious from the time I was probably in my 50s until mid 60s” ▷ The Science of Making & Breaking Habits | Huberman Lab Essentials 29:34 “So I wouldn't want to do resistance training every day, but I might want to do it four days a week, for instance.” ▷ Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi 1:12:20 “As long as people still engage in the right behaviors, maintaining muscle through resistance training, and people still need to take great care of themselves, eat properly, exercise, sleep, et cetera.” ▷ Improve Your Lymphatic System for Overall Health & Appearance 1:25:00 “Most everybody knows that we should be doing cardiovascular exercise and resistance exercise every week... You do resistance training to strengthen your muscles, your bones, your tendons.” ▷ How to Make Yourself Unbreakable | DJ Shipley 28:34 “I think nowadays people think about physical fitness a little bit differently. They understand it's an investment” ▷ Build Your Ideal Physique | Dr. Bret Contreras 0:42 “Today's discussion is a very important one because anyone interested in their immediate and long-term health needs to resistance train. The science is extremely clear on that.” ▷ Build Your Ideal Physique | Dr. Bret Contreras 1:14:20 “I feel like for a lot of people, the ideal training frequency for them has something to do with... So that's why... I found it be very beneficial to kind of set a minimum of three workouts per week in the gym in the gym resistance training...” ▷ Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French 1:57 “there's good data out there that shows, you know, females can increase their anabolic environment, their internal anabolic milieu using resistance training as a stimulus. And then they get the consequent muscle tissue growth, you know, whether it's tendon, ligament, adaptations, you know, the beneficial consequences of resistance training” ▷ Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder 30:41 “And I also do believe that, yeah, building your muscle mass will help with actually reducing muscle-ins resistance.” ▷ How to Set & Achieve Massive Goals | Alex Honnold 1:31 “We also discuss training, literally what to do to build strength and endurance, not just for sake of rock climbing, but just generally. And that takes us into discussions about weight training, body weight training, running, hiking, and a bunch of other things that you can apply.” ▷ How to Set & Achieve Massive Goals | Alex Honnold 1:31 “We also discuss training, literally what to do to build strength and endurance, not just for sake of rock climbing, but just generally. And that takes us into discussions about weight training, body weight training, running, hiking, and a bunch of other things that you can apply.” ▷ How to Set & Achieve Massive Goals | Alex Honnold 1:27:35 “Take a weight that you can maybe do six or seven, maybe eight reps with and do... three repetitions, set it down and just do many more sets and rest a long period of time.” ▷ Essentials: Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson 21:15 “In fact, I consider doing regular therapy just as important as getting regular exercise, including cardiovascular exercise and resistance training, which of course I also do every week.” ▷ How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon 2:19:56 “How many days per week are you resistance training? About, about four to five.” ▷ Understanding & Conquering Depression | Huberman Lab Essentials 22:54 “The activation of the muscles through rhythmic repeated use, in particular, aerobic exercise, but also resistance training has been shown to do this to some extent, tends to sequester or shuttle the kynurenine into the muscle so that it isn't converted into this neurotoxin that is pro-depression.” ▷ Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity 1:00:48 “More strength type activity you know six repetitions or less where you're getting close to failure this sort of thing to wake up the brain and body.” ▷ The Science & Art of Comedy & Creativity | Tom Segura 15:34 “when you move the large musculature of the body, so a resistance training workout, a run, probably any workout where you're doing some big movements or you're working hard in that workout, it triggers the release of adrenaline” ▷ AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More 5:41 “And by the way, you should be doing resistance training and cardiovascular training, but independent of exercise, dietary protein, in particular dietary proteins that contain high amounts of leucine, or I should say relatively high amounts of leucine, like whey protein, will help induce so-called muscle protein synthesis.” ▷ Protocols to Improve Vision & Eyesight | Huberman Lab Essentials 28:36 “Having a healthy cardiovascular system, right? Doing endurance work, doing strength training work regularly is going to support your eyes and your brain and your vision.” ▷ How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman 1:01:58 “do some resistance training, which can be done with body weight.” ▷ Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials 6:33 “Heavy weights can help build muscle and strength, but they are not required. What one has to do is adhere to a certain number of parameters, just a couple of key variables that I'll spell out for you.” ▷ How to Control Hunger, Eating & Satiety | Huberman Lab Essentials 25:18 “so Sprints heavy weightlifting circuit type weightlifting provided there's some reasonable degree of resistance those are going to trigger all sorts of mechanisms that are going to encourage the body to shuttle glucose back into glycogen convert into glycogen into muscle tissue restock the liver Etc” ▷ How to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline 2:31:05 “The meat and potatoes of the training has to be... these moderately heavy weights, heavy enough to respect, light enough not to fear... So it's like those sets of three, four, maybe five reps with 80%.” ▷ How to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline 2:43:15 “He says, always do low reps. So they would never do more than three, four reps, even with the lightest weight, even with the warm-up weight. They spent a lot of time doing just singles and doubles, and it was absolutely essential that they stayed fresh.” ▷ How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance 1:12:06 “I believe that everybody should include both resistance training, could be body weight, free weights, machines, some combination of those, as well as cardiovascular training each week.” ▷ Understand and Use Dreams to Learn and Forget | Huberman Lab Essentials 31:27 “One of the most powerful ways to increase the percentage of slow wave sleep, apparently without any disruption to the other components of sleep and learning, is to engage in resistance exercise. It's pretty clear that resistance exercise triggers a number of metabolic and endocrine pathways that lend themselves to release of growth hormone, which happens early in the night.” ▷ How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett 1:49:34 “But most important is everyone needs to weight lift, period. And it's not light, two pink dumbbells. It's real heavy weightlifting.” ▷ Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver 12:56 “If I can exercise my way out of this, eat my way out of this, meaning lose weight, change my body composition... why do we have an epidemic of so many people who struggle with that?” ▷ How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión 4:01 “In fact, I consider doing regular therapy just as important as getting regular physical exercise, including cardiovascular exercise and resistance training, which of course I also do every single week.” ▷ Tools for Nutrition & Fitness | Dr. Layne Norton 1:34:06 “They had them resistance train two times a week for 25 minutes a session. 50 minutes total, eight weeks.” ▷ Tools for Nutrition & Fitness | Dr. Layne Norton 1:53:07 “His idea was, you know, in workouts, we're going to hit a heavy top set, heavy single, double or triple or whatever it is, and then our back offsets, instead of taking those close to failure,” ▷ AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More 44:24 “You want to do both resistance training and cardiovascular training” ▷ Supplements for Longevity & Their Efficacy | Dr. Peter Attia 7:13 “Namely, you want to move appropriately and often enough. So get enough zone two cardio, do your resistance training, keep nerve to muscle connection strong, avoid the sorts of things that would lead to falling and being immobile.” ▷ How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon 41:36 “There's only two main ways that we can stimulate skeletal muscle, and that is through exercise, primarily resistance training, and dietary protein.” ▷ How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon 1:45:13 “I train consistently three days a week... So you train your whole body? I do. Three days a week.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre 29:27 “I think if you were going to exercise just two days a week, it's very clear that those two days per week should include some resistance training exercise” ▷ How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver 1:03:19 “Now. Three days a week. Three days a week. Three to four days a week. Yeah. I'm resistance training. Much less cardio.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre 15:49 “Yes, indeed. Our muscles get stronger, grow after a proper stimulus is applied to them in the time after we provide that stimulus, which typically is resistance.” ▷ How to Find Your True Purpose & Create Your Best Life | Dr. James Hollis 5:01 “In fact I consider doing regular therapy just as important as getting regular exercise including cardiovascular exercise and resistance training, which of course I also do every week.” ▷ Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means 32:46 “We want to build more mitochondria. This is resistance training, literally telling the body to make more.” ▷ AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies 3:49 “The basic structure of the foundational fitness protocol is three resistance training sessions per week and three cardiovascular training sessions per week, and then one complete rest day.” ▷ How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito 1:36:45 “Getting some heart rate up a few times a week or more, maybe doing some resistance training a few times a week or more.” ▷ Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer 33:28 “That this needs to be a practice, much like zone two cardio or resistance training.” ▷ AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More 32:28 “The other thing I do three times a week is I work out with the resistance training.” ▷ AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More 49:43 “If you want to weight train, which is a great idea, and you don't want to put on size, but you want to get stronger, train in that one to three repetition range.” ▷ Protocols to Access Creative Energy and Process | Rick Rubin 21:29 “Now men and women, elderly and young, are encouraged to do resistance training.” ▷ How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig 2:57:51 “Everybody should be doing some form of muscle loss offsetting resistance exercise.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Chicago, IL 3:36 “One thing that's often not discussed is that load-bearing exercise of some sort is going to be better provided your body can tolerate it, but you should do something that you can do consistently over those long durations without injuring yourself.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Toronto, ON 29:54 “And then three days a week or so, resistance training.” ▷ AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory 25:16 “And also of course, doing resistance training, either with weights, machines, or body weight, doing that at sufficient intensity, six sets minimum per body part per week to maintain not just muscular size and strength but equally important perhaps even more important maintaining nerve to muscle connectivity.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 29:33 “Resistance training done for anywhere from six to 10 sets per muscle group, either close to or to failure. This could be with weights, it could be with bands, it could be with machines.” ▷ How to Increase Your Willpower & Tenacity | Huberman Lab Podcast 1:44:32 “if you already resistance train and you're doing what we now generally agree as a field is the minimum of six hard working sets per muscle group per week in order to maintain or build muscle size and strength... everyone should be trying to maintain muscle strength.” ▷ Dr. Paul Conti: How to Understand & Assess Your Mental Health | Huberman Lab Guest Series 15:48 “If I want to get stronger, I'm going to lift objects that are difficult to lift until they easier to lift.” ▷ Life, Death & the Neuroscience of Your Unique Experience | Dr. David Linden 1:51:48 “Well, I am a fan of exercise, but I'm fortunate that I enjoy running and some forms of resistance training.” ▷ Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik 2:47:01 “but also doing resistance training, particularly of like large muscle groups.” ▷ How to Enhance Performance & Learning by Applying a Growth Mindset 1:35:23 “Exercise with weights or resistance training of any kind, whether or not it's body weight or machines or free weights” ▷ Science-Supported Tools to Accelerate Your Fitness Goals 7:49 “as well as two to four resistance or strength training, sometimes also aimed at hypertrophy or muscle growth training sessions.” ▷ Science-Supported Tools to Accelerate Your Fitness Goals 25:54 “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.” ▷ Improve Vitality, Emotional & Physical Health & Lifespan | Dr. Peter Attia 2:33:22 “you cannot age well if you are not doing the type of training that is there to strengthen and delay or minimize the hypertrophy of your type two fibers... You have to be doing strength training.” ▷ Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series 1:41:48 “There was a description of a terrific program for strength, which is the three by five program or three to five program as it's called, which is to select three to five exercises performed for three to five repetitions, three to five times per week with three to five minutes rest in between those exercises. For three to five sets.” ▷ Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat | Huberman Lab Guest Series 1:02:20 “"If you're trying to develop a protocol that sort of optimizes fat loss... do a combination of something in the hypertrophy slash muscular endurance strength training realm."” ▷ Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series 4:20 “resistance exercise and strength training is the number one tool to combat neuromuscular aging. You cannot get that through any other form of exercise besides heavy overload strength training.” ▷ Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series 1:14:30 “three to five, it refers to three to five days per week. Pick three to five exercises and you're going to do three to five repetitions per set. You'll do three to five sets and you'll rest three to five minutes between each set.” ▷ Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series 3:54:05 “Number one, stay south of that five repetition range. You do sets of one, sets of two. Go as heavy as you can with all appropriate considerations and stick within maybe even up to three reps per set.” ▷ Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast 1:07:28 “but also relatively short, meaning an hour or less bouts of intense resistance training a few times per week can also dramatically alter hormone profiles.” ▷ Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris 3:51:12 “"I'm thinking, you know, mostly... resistance training or cardio or something like jujitsu. You're intentionally putting yourself in classically unpleasant circumstances physiologically."” ▷ How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink 33:23 “Do I lift heavyweights? Yes.” ▷ Tools for Hormone Optimization in Males | Dr. Kyle Gillett 10:37 “It is false when you're talking about just lifting heavy weights.” ▷ The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton 22:29 “And I mean, you know, anecdotally, I've seen people who are again, you know, very lean, even eat a meal, sit down and start sweating, you know, and be very fidgety.” ▷ Fitness Toolkit: Protocol & Tools to Optimize Physical Health 34:58 “I train my legs on Monday. So that includes quadriceps, hamstrings, and calves.” ▷ The Effects of Cannabis (Marijuana) on the Brain & Body 2:33:48 “But all the things that standardize and kind of promote health, adequate sleep, good social connection, regular cardiovascular and weight training exercise, healthy nutrition, what that represents to you, healthy metabolic function and weight, et cetera, those are all going to facilitate some recovery.” ▷ Biology & Treatments for Compulsive Eating & Behaviors | Dr. Casey Halpern 1:56:30 “He said to me, you know, your posture is weak because, or your posture is poor because you're weak. You need to strengthen your body and strengthen your core. I was like, how? He's like, powerlifting.” ▷ Exercise, Nutrition, Hormones for Vitality & Longevity | Dr. Peter Attia 22:52 “"So it turns out that strength training is probably the single best thing you can do."” ▷ Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere 10:19 “So if you look at it over the course of a training week, I mean, five days in a gym would be a great task... but three days strength training, Monday, Wednesday, Friday.” ▷ Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere 2:16:14 “learn with your own body weight first, there's plenty of resistance to be had by learning how to command your body in space.” ▷ Improve Flexibility with Research-Supported Stretching Protocols 21:59 “If you're doing other things to improve your muscle contractibility, so you're doing resistance training, it turns out can actually indirectly improve flexibility.” ▷ Micronutrients for Health & Longevity | Dr. Rhonda Patrick 2:38:48 “I do not do enough strength training and I have to do it... because muscle mass is also extremely important for aging as well” ▷ How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett 15:13 “The two strongest ones are likely diet and exercise. For hormone health, specifically resistance training is particularly helpful.” ▷ Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance 36:23 “In general, you're probably looking at above 85% of your one rep max. If you're moderately trained, maybe 75% will work.” ▷ Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance 1:09:15 “Pick three to five exercises... do three to five reps, three to five sets, take three to five minutes rest in between and do it three to five times a week.” ▷ Controlling Sugar Cravings & Metabolism with Science-Based Tools | Huberman Lab Podcast #64 34:24 “I'll have them after some sort of resistance training or hard run or something like that.” ▷ The Science of Making & Breaking Habits 16:45 “And I'm in the habit of doing resistance training three or four times per week, typically also for about 45 to 60 minutes per session. Now, I enjoy those.” ▷ How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French 18:18 “So, if you look at many of the exercise interventions that we use to try and investigate and interrogate testosterone, it was usually, you know, a 6x10 protocol. Six sets of 10 repetitions... And that was usually pitched at about 80% intensity... So, 80% of the one rep max, six sets of 10 reps separated by rest of like... Two minutes.” ▷ Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging 15:43 “If you work out very hard with resistance training later in the day, resistance training is known to increase protein synthesis... shifting anorexics towards activities that, for instance, build muscle resistance training... can actually be beneficial.” ▷ Maximizing Productivity, Physical & Mental Health with Daily Tools 56:44 “There are a lot of data now supporting the fact that maintaining muscular health and bone health is supported by resistance training, weight training of various kinds. It can also be done with body weight if you don't have access to equipment.” ▷ The Science of Hearing, Balance & Accelerated Learning 1:52:29 “Some strength training, a minimum of five sets per body part to maintain musculature.” ▷ The Science of Vision, Eye Health & Seeing Better 1:45:19 “Doing endurance work, doing strength training work regularly is going to support your eyes and your brain and your vision.” ▷ How to Build Endurance in Your Brain & Body 11:46 “it's vital that you perform at least five sets of resistance training per muscle per week. If we don't do that, we lose muscle over time.” ▷ Science of Muscle Growth, Increasing Strength & Muscular Recovery 44:43 “I think the research shows now that everyone of pretty much every age should be doing some sort of resistance exercise, even if that's body weight exercises in order to offset this age-related decline in muscle contractile ability, muscle strength, et cetera, improve bone density.” ▷ Science of Muscle Growth, Increasing Strength & Muscular Recovery 52:40 “moving weights or using bands or using body weight, for instance, in the 30 to 80% of one rep maximum, that is going to be the most beneficial range in terms of muscle hypertrophy and strength” ▷ How Our Hormones Control Our Hunger, Eating & Satiety 1:07:56 “On the flip side, high intensity interval training or resistance training AKA weight training are very good at stimulating the various molecules that promote repackaging of glycogen.” ▷ Understand and Use Dreams to Learn and Forget 58:55 “One of the most powerful ways to increase slow-wave sleep, the percentage of slow-wave sleep, apparently without any disruption to the other components of sleep and learning, is to engage in resistance exercise. It doesn't have to be done very close to going to bedtime.”