Arts
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. *SHOW NOTES:* 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” 57:31 Recap 1:01:15 Thanks for tuning in! *RESOURCES:* BB Exercise Plan Template ( https://www.dropbox.com/s/q869fk4o6muqme9/BIOHACKER%20BABES_EXERCISE%20PLAN.pdf?dl=0 ) Sleep Chronotype Quiz ( https://thepowerofwhenquiz.com/ ) DNAFit ( https://dnafit.mention-me.com/m/ol/il6gn-lauren-sambataro ) Braverman Test ( https://www.bravermantest.com/ ) ARX ( https://arxfit.com/ ) Osteostrong ( https://osteostrong.me/ ) Carol Bike ( https://www.carolfitai.com/ ) X3 Bar ( https://www.jaquishbiomedical.com/x3-bar/ ) NEUBIE ( https://www.neufitatx.com/learnmore ) InsideTracker ( https://info.insidetracker.com/biohackerbabes ) - Use this link for 25% off! Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donations