{"podcast":{"title":"Huberman Lab","slug":"huberman-lab-7814519","podcast_index_feed_id":7814519,"rss_url":"https://www.spreaker.com/show/6951918/episodes/feed","website_url":"https://www.spreaker.com/podcast/huberman-lab--6951918","image_url":"https://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/252d6e36c8f4eb0f5787ef52655a6817.jpg","author":"Mewil","episode_count":425,"summary":"Huberman Lab: Science-Based Protocols We discuss neuroscience and how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. 🧪 GET THE DAILY PROTOCOL: Access the full list of supplements, habit trackers, and scientific charts mentioned in today’s episode here: 👉 https://goo.su/VOTEb (Essential visual aids for your health optimization)","last_synced_at":"2026-07-20T16:20:57.776053+00:00","page_url":"https://stenobird.com/podcast/huberman-lab-7814519"},"episode":{"title":"Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere","slug":"essentials-optimize-your-exercise-program-with-science-based-tools-jeff-cavaliere","published_at":"2026-02-19T09:00:00+00:00","page_url":"https://stenobird.com/podcast/huberman-lab-7814519/essentials-optimize-your-exercise-program-with-science-based-tools-jeff-cavaliere","show_page_url":"https://stenobird.com/podcast/huberman-lab-7814519","url":"https://www.spreaker.com/episode/essentials-optimize-your-exercise-program-with-science-based-tools-jeff-cavaliere--71324758","audio_url":"https://api.spreaker.com/download/episode/71324758/scim7631643288.mp3","summary":"In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:00:20) Beginner Whole Body Training Program, Warm-Ups (00:02:18) Splits, Time Efficiency, Recovery; Bro Splits (00:05:07) Sponsor: BetterHelp (00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies (00:09:24) Cramp Test & Resistance Training, \"Cavaliere Test\", Muscularity (00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test (00:14:48) Sponsor: Helix Sleep (00:16:22) Active vs Passive Stretching, Recovery (00:18:46) Recovery, Heal \"Shorter\" & Muscle; Dynamic Stretching (00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips (00:26:10) Sponsor: AG1 (00:27:01) Tool: Proper Bar Grip, Elbow Pain (00:31:26) Tool: Training Journal & Goals (00:32:03) Nutrition; Tool: Plate Method (00:35:28) Sponsor: David (00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements (00:39:04) Acknowledgements Disclaimer &…","meta_description":"In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an onl…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2386,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/huberman-lab-7814519/episodes/essentials-optimize-your-exercise-program-with-science-based-tools-jeff-cavaliere/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/huberman-lab-7814519/essentials-optimize-your-exercise-program-with-science-based-tools-jeff-cavaliere.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}