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In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.
Dr. Andy Galpin
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Timestamps
- 00:00:00 Optimal Fitness Programming
- 00:07:19 Momentous, Eight Sleep
- 00:09:53 #1: Plan Fitness Goals, S.M.A.R.T. Goals
- 00:19:52 Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing
- 00:26:25 Multiple Goals, Synergistic Goals, Interference Effects
- 00:36:13 AG1 (Athletic Greens)
- 00:37:06 Physical Goal “Bins”, Specificity
- 00:48:02 Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”
- 01:04:33 InsideTracker
- 01:05:35 #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency
- 01:10:33 #5: Exercise Selection, Progression
- 01:18:20 #6: Exercise Order, Identify Friction
- 01:29:20 Exercise Timing & Sleep, Down Regulation, Caffeine
- 01:36:24 #7: Intensity, #8: Volume, Progressive Overload, “Deloading”
- 01:43:59 #9: Rest Intervals, #10: “Chaos Management”
- 01:49:06 Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise
- 01:53:41 Tool: Year-Long Program Example for Overall Fitness
- 02:07:58 Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons
- 02:25:49 Training & Life Challenges: Sleep, Illness
- 02:32:10 Tool: Program Flexibility, 3-Day Weekly Training Program
- 02:37:12 Physical Activity vs. Exercise
- 02:40:12 Tool:4-Day Weekly Training Program, Muscular Endurance
- 02:51:15 Tool: 5/6-Day Weekly Training Program, Recovery
- 02:54:06 Program Modification, Balancing Joy
- 03:04:47 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
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