Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79

Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

#HubermanLab #Exercise #StrengthTraining

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Jeff Cavaliere

Jeff’s Articles on Workout Splits:

Hand Grip Dynamometer:

Jeff’s Videos:
Jump Rope Video:
High Pull Video:
Fixing Back Pain Video:

00:00:00 Jeff Cavaliere, Physical Training
00:03:27 Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA
00:08:38 Tool: A Fitness Plan for General Health
00:13:27 Tool: Optimizing Body Part Training Splits
00:20:12 Two-a-Day Training
00:22:33 Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
00:28:24 Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
00:35:05 “Muscularity” & Resting Tone
00:41:31 Tool: Muscle Recovery & Soreness, Grip Strength
00:50:39 Sleep & Sleep Position
00:57:24 Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
01:07:23 Tool: Jumping Rope
01:12:56 Internal & External Rotation, Upright Row vs. High Pull
01:24:27 Back Pain Relief & Medial Glutes, Body Pain & Origins
01:37:39 Tool: Properly Holding Weights & Deepening Grip
01:43:54 Tool: Physical Recovery, Heat & Cold Exposure
01:47:19 Tool: Record Keeping for Training Performance & Rest Time
01:51:47 Nutrition Principles & Consistency, Processed Foods & Sugar
02:00:15 Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
02:11:25 Training in Men vs. Women, Training for Kids & Adolescents
02:18:05 Tool: Pre- and Post-Training Nutrition
02:26:30 Intensity & Training Consistency
02:29:53 AthleanX, Jesse Laico & Fitness Journeys
02:38:27 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac –


  1. Candid by Teneice on January 12, 2023 at 4:27 am

    1:28:15 it has helped me. Thank you…🙏🏽. Year’s ago I had bad back pain from an accident. Doing your back work out literally fixed my back. I was shocked it worked… Shocked and Shooked…! It was a Hail Mary try and it fringing worked. This is why I looooovvvveeeee Jeff. LOVE HIM…!!!

  2. Noah Glaser on January 12, 2023 at 4:27 am

    At the point in my fitness journey that Ross from Friends is telling me how to jump rope

  3. Mastering Life’s Journey on January 12, 2023 at 4:31 am

    If I don’t go to the gym 4-5 days a week my psychological self won’t be right. I feel the best in the gym. I would spend many hours a day if I could.

  4. Colette Yamazaki on January 12, 2023 at 4:31 am

    I think i remember big Arnold talking about creating a better mind to muscle connection by practicing your poses. Do a chest routine, mid routine rest do poses and. by extension maintaining that connection used as you rest.

  5. Ronald Reagan on January 12, 2023 at 4:32 am

    The intro was exhausting

  6. Connor Anderson on January 12, 2023 at 4:33 am

    Is anyone willing to send me the link of the video being talked about at 1:25:26-1:27:01 in this video?

  7. Luke Nysen on January 12, 2023 at 4:33 am

    10 minutes in and I still havent seen your guest!

  8. chris podolsky on January 12, 2023 at 4:34 am

    This is the Dream Team right here. Two greats.

  9. XbenXwilsonX Highlights on January 12, 2023 at 4:34 am

    Resistance training is a must. A sledge hammer and a big tyre is all the conditioning you need. I do five sets of thirty hits after each workout. It’s tough.

  10. Nicola Jilal on January 12, 2023 at 4:35 am

    I first found one of Jeff ‘s videos on stretches for Plantar fasciatis, they gave me immediate relief and it was gone in a few weeks. Thanks Jeff!

  11. Matthew Randall on January 12, 2023 at 4:35 am

    How do you guys feel about Kettlebell swings and Kettlebell work in general

  12. Chris Ellis on January 12, 2023 at 4:35 am

    I do a PPL but I’ve broke it up in a different way. I do push, pull, day off, legs, day off then repeat. Yes the days off alter but I really like singling out leg day cuz it takes a but more out of me so I like that extra rest the day before and after

  13. Christian Andersen on January 12, 2023 at 4:42 am

    I had a knighted Colonel whose specialized in the gym for military personal… and he said Athlean is absolutely spot on and he use him to spar with and brush up on stuff… that’s enough of a stamp of approval for me. And you don’t have to buy his programs, you get more than enough on what’s freely available.

  14. z yan on January 12, 2023 at 4:42 am

    You two guys are really helpful for my period, I mean even like my father help me to understand how I can do things better or make my day. Thank you guys, I also think you two guys is the most given me so much knowlege I can use in life in some period I got stop or when I meet something be error. I from china, And I think I will passage the knowlege what I get to people who need. I mean eventually, we are same people. Help each other. This is just really good.

  15. alberto nanni on January 12, 2023 at 4:43 am


  16. AcipenserTransmontan on January 12, 2023 at 4:44 am

    Would be good to discuss performance and external vs internal cuing. In short, thinking too much about individual muscle contraction can decrease performance of athletic motor patterns.

  17. kento1957 on January 12, 2023 at 4:44 am

    Bathroom scale to measure grip strength? What the hell. Guys not too smart. A Hand Dynamometer is cheap and been around for years.

  18. ALLAH LESBO SLU2 _ on January 12, 2023 at 4:45 am

    Watching podcasts is killing your gains

  19. Bidam on January 12, 2023 at 4:49 am

    I am writing this comment only for supporting you. Greetings from Türkiye.

  20. Matthew Randall on January 12, 2023 at 4:49 am

    So I’m guessing you would advercate
    the Arnold press for healthy shoulders !

  21. gary R on January 12, 2023 at 4:51 am

    These two paired
    After seeing them for years separate
    Makes for a surreal and superior Podcast
    But I keep expecting Jesse to destroy the formality of this one
    Thank you to these two great educators
    Forever grateful
    Happy new Year to you both and to your loved ones
    You help us be our best for ours

  22. Aldo Garbellini on January 12, 2023 at 4:52 am

    I have nothing but good things to say about this channel. It was all good. I was especially delighted by the discussion of Jesse for JK’s ideas are best demonstrated through his ‘sidekick’. Jeff physique is so advanced that it is intimidating. And his demonstrations of body weight workouts are exhausting to watch, so having Jesse show us all how it is done makes JK’s content easier to use and more enjoyable. Thank you for showcasing JK.

  23. Alexander Osmanov on January 12, 2023 at 4:54 am

    This is amazing, but i wish Andrew didn’t interrupt Jeff so much, like for example he never let him finish talking about breakfast.

  24. Bidam on January 12, 2023 at 4:55 am


  25. TheHostWithTheMost on January 12, 2023 at 4:55 am

    Why watching podcasts is killing your gains

  26. Nico Leibundgut on January 12, 2023 at 4:55 am

    41:23 you said that so casualy "Like sharpening the blade" but this one summarises it so well. The goal is to get stronger (to cut something) and if you flex your muscles through out the day it will get better (sharpening the blade)

  27. Jennifer Deering on January 12, 2023 at 4:56 am

    😊I do upright rows only because they’re fun & they make me feel like a beast😊, other than that, the exercise is better left out.

  28. Edgar G on January 12, 2023 at 4:57 am

    Is there a reason why he has some of his podcast in these rooms with just white walls? I love when he has that unique brown/wood background. Huge fan tho!

  29. B on January 12, 2023 at 4:57 am

    Not really interessting, just go to the gym lol. Andrew has good tips tho.

  30. Disturbdindahed on January 12, 2023 at 4:57 am

    Love it. Love Jeff Cavaliere. Great discussion. Thanks 🙏

  31. Mei King on January 12, 2023 at 4:58 am

    What is this a crossover episode! 😁

  32. xekret on January 12, 2023 at 4:58 am

    In Jeff we trust.

  33. Brandon Castillo on January 12, 2023 at 5:00 am


  34. penandflute on January 12, 2023 at 5:02 am

    I clapped literally at the end of this video. Both are my fav superheroes .

  35. CranialExtractor on January 12, 2023 at 5:03 am

    Jeff’s videos taught me consistency is all that matters with nutrition and I’ve lost 2 pant sizes over the past few months. Hit my home gym daily. Changed my whole life.

  36. Jack Lanham on January 12, 2023 at 5:04 am

    Awesome as usual. Thanks

  37. megau on January 12, 2023 at 5:05 am

    Great stuff here. Both of these guys do their research and check their egos.

  38. Gavin Somerville on January 12, 2023 at 5:07 am

    Vegetables are bad for you. No I’m not joking.

  39. Andrew Huberman on January 12, 2023 at 5:09 am

    Such a pleasure to host Jeff Cavalier of AthleanX on the Huberman Lab Podcast. His online tutorials and programs have been of immense benefit to me. I’m certain his science based approach and extensive knowledge will be of benefit to everyone. Thank you Jeff and thank you all for your interest in science!

  40. Traci Thomas on January 12, 2023 at 5:09 am

    Lord, I thought I was looking a Screech from Saved By the Bell. Wow.

  41. foxlola1 on January 12, 2023 at 5:12 am

    totally geeking out watching my "trainer" mix it up with HUBERMAN….this is so informative and good for training. Having practical exercise tips ROCKS.

  42. Reuben on January 12, 2023 at 5:13 am

    Excellent podcast guys, thank you!

  43. Random Gaming on January 12, 2023 at 5:13 am

    after leg day i don’t want to live not just not eat, i hit them hard

  44. Danny L on January 12, 2023 at 5:15 am

    You Tube is killing your gains

  45. Phil C on January 12, 2023 at 5:16 am

    Only 5% Jeff talking??? Andrew can you let your guest talk and stop flexing your knowledge???

  46. Michael J. Caboose on January 12, 2023 at 5:19 am

    Discovered Andrew through his interview with Lex Fridman, was scrolling through Andrew’s videos, and I happen to see the absolute legend of a trainer and health/fitness expert who I’ve followed for a long while. A surprise, to be sure, but a welcome one.

  47. richard maccotta on January 12, 2023 at 5:20 am

    Jeff is one of the best video trainers out there I have ever seen, I can testify that

  48. Demented Fermented on January 12, 2023 at 5:22 am

    Just figured out why my elbow hurts! Got a rower 2 weeks ago and I’m definitely holding the bar with my fingers…

  49. Believe in Magic! on January 12, 2023 at 5:23 am

    Guys ❤ Tuck the sheet in at the end of the bed but make a 6” pleat on the side of the bed close to the foot area across the whole width of the bed. You’ll end up with an extra 12” of sheet in the foot area.

  50. Gavin Somerville on January 12, 2023 at 5:25 am

    Vegetables are bad for you. No I’m not joking.