Exercise
From the Huberman Labs podcast
Peak times for workout (to optimize performance, minimize injury)
30min after waking
3hrs after waking
11hrs after waking
But, shouldn't be the end-all-be-all -- still exercise when you can
Studies around aerobic exercise vs anaerobic is hard, since you can't get mice to lift weights
Intense workouts late in the day can negatively affect ability to fall asleep
In some cases, sleeping same amount but feeling more tired means exercise in the past few days too intense
After a few days exercising at same time in morning, body will start to "itch" to wake up at the time and exercise
(based on neuroplasticity)
After a few days of exercising at the same times, body will secrete hormones around those times to encourage exercise
We workout and focus even better when fasted (source: Huberman)
2021 study showing that protein early in day is better for muscle growth and retention
Resistance training / weigh lifting vs endurance
Ideally, for a few weeks do 3/2 ratio of weight lifting to endurance
Then, for a few weeks do a 2/3 ratio of the same thing
Source: Huberman
Notes
Links
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