Overwhelmed and confused about how to put together a workout plan? In this episode, we sift through all of the elements of a solid exercise routine and the considerations for personalizing a program for yourself. Tune in to learn our favorite biohacks, our greatest struggles, and our best advice for getting started.SHOW NOTES: 1:21 Welcome to the show!2:03 The goal for today3:20 Buckle up!4:15 Motivational factors5:15 “Getting in the flow”6:53 Putting your plan on paper9:24 Our top 3 questions10:00 Charles Poliquin10:43 What’s your GOAL?12:03 Tom Brady’s routine13:04 A bodybuilder’s labwork13:54 How much time do you want to commit?15:10 MED (Minimum Effective Dose)15:38 Pamela Gold16:35 How to condense your workouts17:06 Setting up a milestone17:52 How “milestones” can fail19:27 How often are you moving throughout the day?20:02 Calorie count moving all day vs one workout23:23 Potential downsides to light activity throughout the day?25:33 Lauren’s Golden Rule26:30 Primal Pattern training27:33 Using quantification for recovery28:19 Connecting exercise and nutrition rules29:21 Simple rules to follow29:33 *INSIDE TRACKER AD*30:43 Govt Guidelines for health32:17 Things to consider when making a plan33:52 Sleep Chronotypes36:10 Determining your Muscle Fiber preference42:49 The Heart Rate Training Zones41:43 Simplifying into 3 HR Zones43:52 Piecing together a general plan45:00 Creating balance with variety47:14 Benefits of Exercise Timing48:24 Morning exercise & EPOC50:18 Biohacks for exercise!56:05 No tech-required biohacks56:44 Detox with “SPP”57:31 Recap1:01:15 Thanks for tuning in!RESOURCES:BB Exercise Plan TemplateSleep Chronotype QuizDNAFitBraverman TestARXOsteostrongCarol BikeX3 BarNEUBIEInsideTracker - Use this link for 25% off!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donations