what does a balanced and well-rounded workout for longevity look like?

A balanced and well-rounded workout for longevity, according to Andrew Huberman, should include a combination of different exercise types:

1. Cardiovascular Exercise: Aim for a minimum of 180 to 220 minutes of 'Zone 2' cardio per week, which allows you to carry on a conversation but would become challenging if intensity increased.
2. VO2 Max Work: Engage in high-intensity cardio that significantly elevates your heart rate at least once per week.
3. Resistance Training: Perform resistance training using weights, machines, or bodyweight with sufficient intensity. Aim for a minimum of six sets per body part per week to maintain muscle strength and nerve-to-muscle connectivity, which are important for longevity and cognitive function.

Andrew Huberman emphasizes that quality exercise surpasses any supplement or drug in terms of improving health metrics related to longevity. Besides physical activities, focusing on quality sleep, nutrition, stress modulation, and healthy social connections is crucial. He also underlines the importance of getting morning sunlight to set the circadian rhythm, which anchors health and wellbeing 1.

It is also advised to avoid severe performance constraints and focus on areas of passion without neglecting other health aspects. Loving your training while maintaining a balance across different fitness elements can ensure continued improvement and longevity 2. Lastly, dedicated strength training is recommended to counteract age-related declines in muscle size and power, with specific training protocols to maintain or increase strength throughout your lifespan 3.

Flexibility and stretching are important components of a holistic training program for longevity. Andrew Huberman emphasizes that maintaining and increasing flexibility can help offset injury and the natural decline in limb range of motion that occurs with aging. A dedicated stretching practice has been shown to improve limb range of motion, which is beneficial for both longevity and immediate physical function. The decrease in flexibility typically starts around age 20, with a significant decline up to age 49, approximately 10% every 10 years or about 1% per year. Lifestyle factors such as yoga, stretching practices, and resistance training can indirectly improve flexibility and offset this decline 1.

Dr. Huberman also mentions that flexibility and the ability to stretch are fundamental to how we move, to our ability to learn new movements, prevent or repair injuries, and to offset and reduce inflammation throughout the body. Specific stretching practices can also modulate the ability to tolerate pain, both emotional and physical 2. He further outlines that all of us could benefit from understanding the role of flexibility and integrating some stretching protocol into our lives, not only for physical performance or posture but also for cognitive and mental reasons 3.

For a well-rounded workout focused on longevity, incorporating flexibility, and mobility exercises alongside cardiovascular and resistance training, as well as general movement protocols, is therefore recommended. It's essential to create a balanced approach that includes a variety of training modalities to maintain overall health and prevent injuries 4.

A general fitness protocol provided by Dr. Huberman can be modified to include specific stretches and mobility work; this can further support the longevity aspects of a balanced training program, addressing endurance, strength, flexibility, and hypertrophy, as needed 5.