Overwhelmed and confused about how to put together a workout plan? In this episode, we sift through all of the elements of a solid exercise routine and the considerations for personalizing a program for yourself. Tune in to learn our favorite biohacks, our greatest struggles, and our best advice for getting started.
1:21 Welcome to the show!
2:03 The goal for today
3:20 Buckle up!
4:15 Motivational factors
5:15 “Getting in the flow”
6:53 Putting your plan on paper
9:24 Our top 3 questions
10:00 Charles Poliquin
10:43 What’s your GOAL?
12:03 Tom Brady’s routine
13:04 A bodybuilder’s labwork
13:54 How much time do you want to commit?
15:10 MED (Minimum Effective Dose)
15:38 Pamela Gold
16:35 How to condense your workouts
17:06 Setting up a milestone
17:52 How “milestones” can fail
19:27 How often are you moving throughout the day?
20:02 Calorie count moving all day vs one workout
23:23 Potential downsides to light activity throughout the day?
25:33 Lauren’s Golden Rule
26:30 Primal Pattern training
27:33 Using quantification for recovery
28:19 Connecting exercise and nutrition rules
29:21 Simple rules to follow
29:33 *INSIDE TRACKER AD*
30:43 Govt Guidelines for health
32:17 Things to consider when making a plan
33:52 Sleep Chronotypes
36:10 Determining your Muscle Fiber preference
42:49 The Heart Rate Training Zones
41:43 Simplifying into 3 HR Zones
43:52 Piecing together a general plan
45:00 Creating balance with variety
47:14 Benefits of Exercise Timing
48:24 Morning exercise & EPOC
50:18 Biohacks for exercise!
56:05 No tech-required biohacks
56:44 Detox with “SPP”
1:01:15 Thanks for tuning in!
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