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As usual, a lot of people trying to get fit and healthy in the new year.
Unfortunately, there's a lot of bad advice out there.
I've been trying to optimize human performance most of my life. So, let me save you some time.
This is what really matters:
Unfortunately, there's a lot of bad advice out there.
I've been trying to optimize human performance most of my life. So, let me save you some time.
This is what really matters:
First off, there’s never going to be one solution for everyone.
But that doesn’t mean there aren’t any truths.
After 10+ years competing at the highest levels of the NFL, you just learn.
Some things are universal.
But that doesn’t mean there aren’t any truths.
After 10+ years competing at the highest levels of the NFL, you just learn.
Some things are universal.
1/ Always keep your body guessing
This is the one area where consistency actually hurts. The body adapts with every new thing you do.
You need to keep changing up your routine if you want to keep improving.
Wondering why you hit a plateau? Cause you’re doing the same stuff.
This is the one area where consistency actually hurts. The body adapts with every new thing you do.
You need to keep changing up your routine if you want to keep improving.
Wondering why you hit a plateau? Cause you’re doing the same stuff.
This season alone I’ve done 6 cycles of workouts:
- Transition week for going into camp
- Two workout phases during training camp
- Break the season into four quarters
Change up your routine each month or so.
A good clue is when things feel easier than they used to.
- Transition week for going into camp
- Two workout phases during training camp
- Break the season into four quarters
Change up your routine each month or so.
A good clue is when things feel easier than they used to.
2/ Nutrition and prep is everything
I have a personal Chef. Chef Luke.
Why? Because making sure you eat right can be a full time job. And my job depends on it.
You can workout less, and still achieve your goals if you eat right and stick with it.
I have a personal Chef. Chef Luke.
Why? Because making sure you eat right can be a full time job. And my job depends on it.
You can workout less, and still achieve your goals if you eat right and stick with it.
Can’t get yourself a personal chef? No problem.
Use your downtime to prepare food. You could be cooking while you watch Netflix, you know?
My meals for the week are made ahead of time, so I don’t leave anything to chance.
If everything’s planned out, no way to mess up.
Use your downtime to prepare food. You could be cooking while you watch Netflix, you know?
My meals for the week are made ahead of time, so I don’t leave anything to chance.
If everything’s planned out, no way to mess up.
3/ Sleep + quality rest is necessary
Your peak recovery time is between 10pm and 2am.
If you’re not sleeping then, you’re not getting the best rest.
Get a good mattress, gummies, noise machine, or whatever you need to do.
Sleep early, and make sure it’s good.
Your peak recovery time is between 10pm and 2am.
If you’re not sleeping then, you’re not getting the best rest.
Get a good mattress, gummies, noise machine, or whatever you need to do.
Sleep early, and make sure it’s good.
4/ Center your activities around exercise
When you’re making plans for the week, include a hike or a walk.
Develop a passion around something that makes you move. Get into it with your spouse or partner.
I play football at least once a week.
When you’re making plans for the week, include a hike or a walk.
Develop a passion around something that makes you move. Get into it with your spouse or partner.
I play football at least once a week.
And even during the off season, I bike for 20 minutes when I’ve go no workout plans (not often).
On the rare day that I’m just on the couch, I make sure to eat super clean.
Day by day, make sure you’re balancing and counterbalancing.
On the rare day that I’m just on the couch, I make sure to eat super clean.
Day by day, make sure you’re balancing and counterbalancing.
5/ Everything in moderation
This is a classic. But it is one of the principles of wellness that hasn’t shifted with every new study that comes out.
Whether it’s sugar or exercise, just don’t overdo it.
Even enough spinach can kill you.
This is a classic. But it is one of the principles of wellness that hasn’t shifted with every new study that comes out.
Whether it’s sugar or exercise, just don’t overdo it.
Even enough spinach can kill you.
Most important? If you’re on this journey, start with intention.
Don’t get a gym membership and a bunch of protein powder before you’ve thought of exactly what you want.
And exactly what you’re willing to do to get there.
Don’t get a gym membership and a bunch of protein powder before you’ve thought of exactly what you want.
And exactly what you’re willing to do to get there.
Last pro tip: @businessbarista drops short, great, no nonsense workouts that don't suck a few times a week. I love them.
Almost forgot @hubermanlab
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Sriram Krishnan @SriramKrishnan
·
Jan 12, 2022
great thread