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b'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.\\nFor the full show notes, visit hubermanlab.com.\\nThank you to our sponsors\\nAG1 (Athletic Greens):\\xa0https://athleticgreens.com/huberman\\nEight Sleep:\\xa0https://eightsleep.com/huberman\\nInsideTracker:\\xa0https://www.insidetracker.com/huberman\\nSupplements from Momentous\\nhttps://www.livemomentous.com/huberman\\nTimestamps\\n(00:00:00) Optimal Fitness Programming\\n(00:07:19) Sponsors: Eight Sleep\\n(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals\\n(00:19:52) Intermediate Goals, Dopamine, Identify Your \\u201cDefender\\u201d, Goal Timing\\n(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects\\n(00:36:13) Sponsor: AG1\\n(00:37:060 Physical Goal \\u201cBins\\u201d, Specificity\\xa0\\n(00:48:02) Tool: #2: Identify Your \\u201cDefender\\u201d, Quadrant System, \\u201cDrop Everything and\\u2026\\u201d\\n(01:04:330 Sponsor: InsideTracker\\n(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency\\n(01:10:33) #5: Exercise Selection, Progression\\xa0\\n(01:18:200 #6: Exercise Order, Identify Friction\\n(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine\\n(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, \\u201cDeloading\\u201d\\n(01:43:59) #9: Rest Intervals, #10: \\u201cChaos Management\\u201d\\n(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise\\n(01:53:41) Tool: Year-Long Program Example for Overall Fitness\\n(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons\\n(02:25:49) Training & Life Challenges: Sleep, Illness\\xa0\\n(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program\\n(02:37:12) Physical Activity vs. Exercise\\n(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance\\n(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery\\n(02:54:06) Program Modification, Balancing Joy\\n(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter\\nTitle Card Photo Credit: Mike Blabac\\nDisclaimer'