Level Up Your Health

Want to optimize your workouts, nutrition, and recovery? This guide—backed by Dr. Andrew Huberman & Dr. Stacy Sims—breaks down fitness fundamentals, female physiology, and how to fuel your body for peak performance.

1. The Ultimate Fitness Plan

What’s the best weekly workout plan for overall health?
Dr. Huberman recommends a science-backed fitness schedule covering endurance, strength, flexibility, and recovery:

📌 Zone 2 Cardio (60-75 min/session, 3x week) → Jogging, cycling, swimming. Improves heart & mitochondrial health.
📌 Legs Strength Training (50-60 min, 1x week) → Squats, leg curls, glute work. Prevents aging-related muscle loss.
📌 Full-Body Strength (Torso, Arms, Neck) (50-60 min, 2x week) → Compound lifts, push-pull movements.
📌 HIIT (Sprints/Intervals) (8-12 rounds, 1-2x week) → Max heart rate bursts for fat loss & VO2 max.
📌 Sauna & Cold Therapy (3-5 rounds, 1x week) → Speeds up recovery, boosts growth hormone.

🏆 Key Takeaway: Train for longevity & energy, not just aesthetics. Prioritize Zone 2 cardio, resistance training, and heat/cold exposure.

2. Female Physiology: Why Women Need a Different Approach (Dr. Stacy Sims)

Should women train differently than men?
Yes! Women have hormonal fluctuations that impact energy, metabolism, and recovery. Dr. Stacy Sims’ key findings:

💡 Intermittent Fasting May Not Be Ideal → Women have higher cortisol responses, making fasting less effective.
💡 Pre-Workout Fueling Matters → Women need 15g protein pre-strength training & protein + carbs pre-cardio for best performance.
💡 Menstrual Cycle Affects Training →

• Days 1-14 (Follicular Phase): Best for heavy lifting & HIIT.

• Days 15-28 (Luteal Phase): Focus on recovery, increase carbs.
  💡 Post-Workout Nutrition is Crucial → 35g+ protein post-exercise prevents muscle loss.

🏆 Key Takeaway: Women should eat before workouts, focus on heavy lifting, and sync training with their menstrual cycle.

3. What to Eat for Brain & Body Optimization

What are the best foods for energy, focus, and longevity?
🔹 Omega-3s (1.5g daily) → Salmon, chia seeds. Supports cognition & heart health.
🔹 Choline (500mg/day) → Eggs, liver. Essential for memory & focus.
🔹 Creatine (5g/day) → Brain & muscle fuel, especially for women.
🔹 Anthocyanins (Blueberries) → Antioxidants that slow aging & boost learning.
🔹 Protein (40g+ post-workout) → Essential for muscle retention, especially for women 40+.

🏆 Key Takeaway: Eat for brain function as much as muscle growth—focus on omega-3s, creatine, and high-quality protein.

4. Recovery Hacks: Sauna, Ice Baths & Breathing Techniques

What’s the best way to recover after workouts?
🔥 Sauna (3-5x a week, 20 min) → Improves insulin sensitivity & muscle repair.
❄️ Cold Therapy (10-30 sec post-workout) → Speeds up recovery, but avoid immediately after strength training.
💨 Deep Breathing (5 min post-training) → Lowers cortisol, improves recovery.

🏆 Key Takeaway: Heat, cold, and controlled breathing accelerate muscle recovery, mental clarity, and overall resilience.

Final Thoughts: Make Science Work for You

• Follow a structured weekly plan (Zone 2 cardio, strength training, HIIT, recovery).

• Tailor workouts & nutrition for female physiology.

• Eat for longevity & mental clarity (protein, omega-3s, micronutrients).

• Use heat & cold exposure for faster recovery.

By applying these expert-backed strategies, you’ll build strength, endurance, and mental resilience—at any age.