Huberman Lab Podcast: Jeff Cavaliere on Longevity, Training & Why Small Things Matter
Key insights: 60-second read
- Longevity is about quality of years, not just quantity - maintaining function means training the "small things" people often overlook: glute medius, rotator cuff, neck, feet and grip.
- Glute strength matters for back function - weak or poorly conditioned hip muscles can change how the pelvis and lower back handle load.
- External rotation supports shoulder function - strengthening the rotator cuff helps the shoulder remain stable as the arm moves.
- Neck training is for more than fighters - neck strength can contribute to stability and physical capacity.
- "If it's trainable, it's fixable" - the "old man test" of putting on your socks and shoes standing on one leg challenges balance, hip strength, ankle mobility and trunk control.
If you have trained hard and felt great in your 20s, only to develop mysterious back pain, cranky knees or nagging shoulder problems in your 30s and 40s, you are not alone. The issue may not be the big lifts themselves. It may be the smaller areas you have neglected.
In this Huberman Lab episode, Dr Andrew Huberman speaks with Jeff Cavaliere - physical therapist, strength and conditioning specialist, and founder of Athlean-X.
The conversation covers glute strength and back pain, shoulder external rotation, neck training, grip and foot strength, training schedules, nutrition and the simple "old man test" for functional capacity.
"Longevity ultimately is being able to maintain function as you age. It is not the number of years, but the quality of the years."
On this page
The glute medius: hidden cause of back pain
One of the key takeaways is that low back pain may sometimes be influenced by the muscles around the hip, rather than being purely a problem with the back itself.
Jeff focuses on the glute medius, which helps control the position of the pelvis. If it is weak or poorly conditioned, the pelvis and lower back may handle load differently, potentially contributing to tightness or symptoms.
Jeff's simple exercise: Lie on your side with a lacrosse or tennis ball on the tender area of the glute medius. Perform a straight-leg raise, lifting the top leg up and slightly back. Jeff's broader point is that any temporary release should be followed by appropriate strengthening and load management.
The glute medius connection
"If the glute medius is controlling the position of our hips, that means it is controlling our pelvis."
Reverse hypers and glute strengthening
Jeff is a fan of reverse hypers - lying face down on a bench and lifting the legs behind you. The movement trains the posterior chain, including the glutes, through hip extension.
At-home option: Lie on a bed with your torso supported and your legs hanging off the edge. Lift your heels toward parallel with the floor. Bodyweight can provide a useful starting stimulus.
Simple wall exercise: Stand sideways beside a wall, lift the leg furthest from the wall and allow the hip to drop slightly toward the wall. Then use the side of your hip to return to level.
Mini-band option: With a loop band around your heels and your knees bent, perform controlled hip rotation movements to train muscles that are often overlooked.
"You should own that special programming because it is yours. Do it as a small routine on its own day. Five to seven minutes, three times a week."
The old man test: put your shoes on standing up
One of Jeff's simplest functional tests is to put your socks and shoes on while standing on one leg. No sitting down or leaning on a wall.
What this challenges:
- Balance
- Ankle mobility
- Hip strength and control
- Low back and trunk control
Even strong people can find this surprisingly difficult. The important point is that these abilities are trainable. Practising a challenging everyday task can help maintain the physical skills needed to perform it.
The old man test
"If it is trainable, it is fixable."
Shoulder external rotation: protecting your rotator cuff
Most people spend a lot of time with their arms in front of them - typing, texting and driving. Jeff argues that deliberately training the external rotators helps build shoulder capacity and control.
Beginner exercise: Anchor a resistance band at a stable point. Keep your elbow bent to about 90 degrees and close to your side, then externally rotate the arm while maintaining control.
To avoid cheating: Place a small towel under your armpit and keep it in place throughout the movement.
Progression: Increase resistance, change the arm position or gradually introduce faster movements as appropriate.
The rotator cuff does more than rotate the arm. Its muscles also contribute to keeping the humeral head controlled within the shoulder joint as the arm moves.
"The biggest thing you can do to avoid shoulder issues is start training the rotator cuff, not stop training the rotator cuff."
Neck training: the forgotten muscle group
Jeff argues that neck training can be useful beyond combat sports, including for general strength and stability.
His neck series:
- Flexion: Lie on your back with the head supported beyond the bench edge and gently bring the head back toward neutral against light resistance.
- Extension: Lie face down and gently extend the head back toward neutral against light resistance.
- Lateral flexion: Lie on your side and return the head toward neutral against light resistance.
Start very light and move slowly. Neck training is an area where gradual progression and good technique matter.
Grip strength and elbow pain: the pinky finger problem
Dr Huberman describes a history of inner elbow pain that Jeff linked to grip technique during exercises such as pull-ups and rows.
The proposed fix: Position the bar more securely in the "meat" of the hand rather than allowing it to sit deeply in the fingertips. This can change how load is distributed through the hand and forearm.
Grip technique is individual, but if an exercise consistently aggravates your elbow, changing the way you hold and load the implement may be worth exploring.
The grip fix
"If you can get the bar into the meat of your hand, now you are getting all the assistance of the intrinsic hand muscles."
Foot strength and flat feet
Jeff discusses his own flat feet and the importance of training the intrinsic muscles of the foot rather than relying solely on external support.
Simple test: Barefoot, place a towel on the floor and try to draw it toward you with your toes.
Why foot strength matters: The foot influences how forces are transmitted through the lower limb. Foot position and strength can therefore be relevant when assessing movement, balance and lower-limb function.
Options to train the feet:
- Towel scrunches
- Barefoot single-leg balance
- Walking on varied or uneven surfaces when appropriate
Orthotics can be useful for some people, but they serve a different purpose from strengthening and functional training.
Training splits: breaking the 7-day week rule
One of Jeff's more interesting training concepts is that muscles do not know what day of the week it is. Training can be organised around stimulus, recovery and adaptation rather than an arbitrary seven-day calendar.
Jeff uses a 9-12 day training cycle rather than trying to fit everything into a traditional week. He also adapts workouts around real-life constraints.
The message: A less-than-perfect workout is often better than skipping it entirely. Your training schedule should be flexible enough to fit your life.
"There is nothing special about a week. Muscles do not care about weeks. They care about stimulus and recovery, adaptation, hypertrophy, strength."
Jeff's nutrition philosophy: clean omnivore
Jeff does not rely on calorie counting long term. His approach is based on simple, sustainable meals:
- Prioritise lean protein at each meal.
- Build most of the plate around carbohydrates, with plenty of vegetables and some starchy foods.
- Be aware of dietary fats because even healthy fats are energy dense.
- Limit highly processed foods and added sugars without making favourite foods completely off-limits.
His broader message is that the best diet is one you can sustain. A short period of food logging can also help build awareness of eating patterns and energy intake.
Sustainable nutrition
"If you feel so deprived that you are pulling your hair out ... then you are on the wrong plan."
From my clinical experience: small things, big impact
As a physiotherapist, I think the broader principle here is valuable: long-term physical capacity is built from more than the biggest exercises in your program. Hip strength, rotator cuff control, neck capacity, foot strength, grip and balance can all deserve attention.
The good news is that these qualities are trainable. You do not need hours in the gym. A few minutes of targeted work several times per week can complement your main training.
The "old man test" is also worth trying. Putting on your shoes standing on one leg is simple, free and surprisingly demanding - and it gives you an immediate sense of how your balance and lower-limb control are progressing.
One key insight from this conversation
"If it is trainable, it is fixable." Long-term physical capacity depends on more than strength in the big lifts. Hip, shoulder, neck, foot, grip and balance qualities are all trainable components of movement.
Frequently asked questions
How often should I do these "small things" exercises?
Jeff suggests treating exercises that address your specific weaknesses as a short routine, around 3 times per week for 5-10 minutes. The exact frequency should suit the exercise and individual.
Will neck training make my neck look thicker?
Some muscle growth is possible, but the amount depends on training volume, resistance and individual factors. Starting with light resistance and progressing gradually is more important than chasing maximal load.
Can I do the reverse hyper at home without a machine?
Yes. A bed can provide a simple starting position, with your torso supported and legs hanging off the edge. Begin with bodyweight and progress only if appropriate.
What is the best external rotation exercise for beginners?
A resistance band anchored at waist height is a simple option. Keep your elbow close to your side, rotate outward under control and return slowly. A towel under the armpit can help limit compensatory movement.
How do I know if my back pain is coming from my glutes?
There is no reliable home test that can establish that your back pain is coming from the glutes. Hip strength and movement can be relevant, but persistent or recurring back pain is best assessed in context rather than attributed to a single muscle.
This conversation with Jeff Cavaliere is one of the more practical discussions I have come across on training and longevity. The message is simple: pay attention to the small things - your glute medius, rotator cuff, neck, feet, grip and balance.
These qualities do not require hours in the gym or expensive equipment. They can complement the bigger movements that keep you strong and active over the long term.
As Jeff says, "If it is trainable, it is fixable." Weaknesses are not necessarily permanent - they can be developed with appropriate training.
I see patients in Port Macquarie and via telehealth for movement assessments, injury rehabilitation, and personalised training advice. If you would like to identify areas that may be limiting your movement and develop a plan to address them, I am here to help.
- Grant
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a more nervous-system-focused approach. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via telehealth.
Disclaimer: This information is for educational purposes and does not replace individualised medical advice. Always consult a qualified healthcare professional before starting a new exercise or rehabilitation program. This blog post summarises a podcast episode (Huberman Lab with Jeff Cavaliere); the original source should be consulted for full context. Individual responses to training and rehabilitation vary.
