I’ve been vocal about this: you do NOT need to listen to Andrew Huberman for 3+ hours a day, 5 days a week. I am convinced 99% of the population doesn’t need that. It’s majoring in the minors.

Now, don’t get me wrong. There’s tremendous value in Huberman’s work. But what I want—and what would benefit 99% of middle-aged men out there—is straightforward, actionable advice. Just give me the three to five things I can do that will have the greatest impact on my life without disrupting everything else.

That’s prioritization. That’s total life wellness. That’s low-friction living. It’s about finding balance without falling into the over-indexing trap that so many of us (myself included) have been guilty of over the years. What you realize is that over-indexing isn’t sustainable, and it often hurts more than it helps.

On the flip side, you can also get so overwhelmed by the sheer amount of information and science out there that you freeze. You end up with paralysis by analysis. You’re afraid to start because it all feels too complicated. And that’s the biggest problem of all.

That said, I’m about to start following the fitness protocol Andrew Huberman recommends. Yes, I did the work for you. Actually, he did the work, broke it down into one slide, and I ran with it. Now I’m paying it forward by sharing it with you.

Here’s his general fitness protocol, and I like it a lot. Why? It took me five minutes to read and decide:

  1. “This sounds like something I should do.”
  2. “This seems doable at my age and stage of life.”
  3. Most importantly, “This is something I will commit to for ‘25.”

I’m also tweaking it based on my own experience and expertise. For resistance training, I’ll follow programming by Don Saladino. Why? Because his programming is  smart, relatable, and credible.

When I want to mix it up I use programming from LADDER.  It’s a great app with various teams and trainers. 

For cardio, I’ll stick to ERGzone because it’s non-impact and allows for distance, sprints, and Zone 2 training. Plus, I can mix it up across the rower, the ERG bike, and the SkiErg. And yes, I’ll vary things a bit and add extra rest when needed. On top of that, I’ll continue boxing, swimming, rucking, and yoga regularly.

But here’s the point—this is a protocol and framework I can follow. When it comes to advice from experts and scientists, I apply a broad, flexible perspective. You can take what works for you, incorporate it into your life, and make it sustainable.

It’s not about getting lost in the details or drowning in the science. It’s about finding what fits into your life and making it your own.

In Health,

Greg