Stanford neuroscientist and popular podcast host Dr. Andrew D. Huberman recently shared his personal protocol for exercise when feeling unwell, emphasizing a complete cessation of traditional training and running at the onset of any sickness. The guidance, disseminated via a tweet, underscores a strategic approach to maintaining fitness without compromising recovery. Dr. Huberman, known for his science-backed health and performance insights, stated in his tweet, > "if I’m feeling sick at all I don’t train or run." This firm stance highlights his belief that pushing through illness can be counterproductive, particularly for individuals who are not professional athletes. His philosophy centers on making "good investment" of time in training, implying that unwell training yields poor returns. Instead of traditional workouts, Dr. Huberman outlined specific alternative activities designed to maintain physical activity without taxing an already compromised immune system. He suggested that > "Swims sometimes replace runs," and a > "Weighted hike may replace long run day." For high-intensity interval training (HIIT), he recommended less strenuous options such as > "Skip rope or Sled or Assault bike." This advice aligns with broader recommendations often discussed on his Huberman Lab podcast, which frequently emphasizes listening to one's body and adjusting activity levels based on symptoms. Previous discussions have differentiated between "neck up" symptoms, which might allow for light activity, and "chest and lungs" symptoms, which warrant complete rest. Dr. Huberman's updated tweet appears to lean towards a more cautious approach, advising against training even with minor symptoms. The neuroscientist encouraged his audience to try these modifications, noting that the approach is "fairly civil" and practical for the general public who, like him, "don’t get paid to train." This pragmatic perspective aims to optimize health and performance by prioritizing recovery and smart exercise choices during periods of illness.