This comprehensive resource, informed by expert discussions on the FoundMyFitness podcast with host Dr. Rhonda Patrick, compiles cutting-edge research and practical advice to help you build strength, increase muscle mass, and improve endurance.
Benefit from the collective knowledge of specialists in cardiology, nutrition, and exercise science, implementing effective strategies backed by science.
• Proven protocols for strength and muscle building
• Nutritional and supplement strategies
• Advanced techniques like high-intensity interval training
• How to balance intensity and training volume
And much more. See below for details.
Your one-stop shop for everything you need to know about how to train — according to the experts
Precise protocols for maximal strength gains, including exact load percentages, rep ranges, and optimal weekly volume. Plus, strategies for exercise selection and rest intervals to maximize strength.
Specific recommendations on training load, frequency, volume, and optimal rep ranges for maximizing muscle growth. Plus, learn how to optimize exercise tempo, selection, and order for maximum gains.
Uncover how to simultaneously build muscle and lose fat through strategic training and nutrition plans — including optimal training frequency, protein intake targets, and calorie management strategies.
Learn whether pushing to your absolute limit is beneficial or detrimental for strength and hypertrophy goals — and why stopping 3–4 reps before failure often yields the same strength gains without compromising recovery.
Learn why elevating your VO2 max is crucial for longevity, with evidence showing up to an 80% reduction in mortality risk for those with elite aerobic fitness.
Boost your VO2 max with proven HIIT protocols, like the Norwegian 4x4 and Tabata training, featuring exact interval timings and intensities for significant aerobic improvements.
Learn how to accurately gauge your effort level across all five training zones. Plus, heart rate, RPE, & talk test estimates for measuring training intensity as well as the best way to estimate your maximum heart rate.
Learn how just minutes of simple daily activities, like brisk stair climbing and walking, can significantly enhance your fitness without traditional workouts.
Discover how to turn back the clock on your heart's age by up to 20 years following Dr. Ben Levine's "prescription for life", with exact weekly training volumes and specific interval protocols.
Amplify your exercise benefits with sauna sessions, with specific protocols on temperature, duration, and timing to boost cardiovascular and muscular adaptations.
Enhance muscle growth and endurance with blood flow restriction training, featuring detailed protocols on occlusion pressures, loads, and repetition schemes.
Maximize your muscle building and recovery with evidence-based protein intake strategies—including precise daily targets, debunked timing myths, and tips on how to distribute protein throughout your day for best results.
Discover how creatine monohydrate can enhance muscle strength, cognitive function, and overall performance, along with guidance on dosage, safety, and who can benefit most from this well-researched supplement.
Discover how high-dose omega-3 supplementation can combat muscle loss during periods of inactivity, enhancing muscle protein synthesis and protecting against age-related muscle decline.
Discover how sauna bathing and heat stress can prevent muscle atrophy, activating heat shock proteins to protect muscle during periods of inactivity or aging.
• Does strength training/CrossFit count as aerobic exercise training?
• What is the best exercise for improving blood pressure?
• Can too much exercise be harmful for the heart?
• Is it harmful to use cold exposure after exercise?
• Are there "non-responders" to training?
• Does performing concurrent strength and endurance training impair adaptations (e.g., the 'interference effect').
• Do men and women need to train differently?
• How do I know if I'm overtraining?
