[00:00] Intro

[01:39] Inspirations and principles.

[04:13] Sleep, nutrients, exercise, light, and relationships.

[16:12] Making movement matter.

on any one given day, I’m training for something very specific with the understanding that one can make progress in a lot of different domains of fitness.?

[24:42] Striving to “be like a mule” on Sunday.

• move as much as possible ideally outdoors
• endurance
• social day: 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.
• on my own:throw on an eight or 10-pound weight vest. And I’ll head out for probably a 75-minute to a 90-minute slow jog with some hills. And I’ll try and nasal breathe the whole time. I’ll often listen to a podcast or a book. Sometimes I’ll just let my mind drift. The specific goal of that day is endurance. Just keep going. And what I notice is because of the other things I do in the previous days, the 10 or 20 minutes, which 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. You kind of go, “Okay, this is about the heart rate I’ll use. This is about the breathing rate. So this is zone —?

[26:43] The neurological processes of cultivating the physique.

[30:31] Monday.

train my leg; warm up ?a warmup, and then two to three, maybe four hard sets, kind of Mike Mentzer or Dorian Yates.I should mention that the reason we’re training legs is that everyone should train legs. So your large muscle groups, I’m trying to maintain some lower body strength or build lower body strength and explosiveness.?

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. So don’t skip leg day.

[45:06] An aside about cheat day.

[46:17] Tuesday.

[48:48] Wednesday.

[50:39] A strong neck is more than just an appealing aesthetic.

[57:13] Thursday.

[57:28] Friday.

[58:36] Saturday.

[59:29] A recap of how the days synergize with one another.

[1:05:14] Nordic curls for boys and girls.

[1:08:08] Minimizing shin splints.

[1:10:55] You say soleus pushup, I say seated calf raise.

[1:13:56] Flat feet, Tabata, and self-coaching.

[1:15:41] The holy trinity of Andrew’s sleep stack + one.

track sleep

[1:20:36] How the first half of your day should differ from the last half.

[1:22:46] Dutch bicycles or bust.

[1:24:21] Omega-3 supplement nausea.

[1:26:24] EPA dosage, Carlson’s oil on oatmeal, and sushi.

[1:27:49] Benefits of EPA.

[1:28:14] How EPA (and, in general, food) affects mood.

[1:33:21] Are you eating enough nattō and Bulgarian yogurt?

[1:35:47] Rhodiola rosea.

[1:40:57] Tongkat ali and Fadogia agrestis.

[1:42:50] Yes, men depend on estrogen too.

[1:44:43] Fine-tuning fertility (and, by proxy, vitality).

[1:53:13] Benefits of afternoon de-light.

[1:55:03] The highs and lows of self-pleasure in the modern era.

[1:58:40] Optimizing the health of one’s reproductive material.

[2:03:31] Is your smartphone sterilizing you?

[2:09:21] Lessons learned from IVF.

[2:16:05] The consequences of having more than two drinks a week.

[2:17:24] Cocaine? Just say no.

[2:19:01] Concerns about cannabis.

[2:28:35] Changing thoughts on psychedelics.

[2:35:26] Raising research funds with Huberman Lab premium.

[2:39:05] Andrew’s clinical psychedelic experiences.

[2:47:48] A reminder not to trust street drugs, kids.

[2:48:56] The exciting, seemingly endless applications of psychedelic research.

[2:55:35] Parting thoughts.