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Huberman Lab

Huberman Lab

The Huberman Lab Podcast discusses Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration and neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels, and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and for various units of U.S. and Canadian Special Operations.

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Dr. Lex Fridman: Machines, Creativity & Love | Episode 29

Dr. Lex Fridman PhD, is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality. 

 

Thank you to our sponsors:

ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman

 

Connect with Dr. Lex Fridman:

Instagram - https://instagram.com/lexfridman/ Twitter - https://twitter.com/lexfridman Facebook - https://www.facebook.com/lexfridman/  YouTube - https://www.youtube.com/lexfridman  Podcast - https://lexfridman.com/podcast/

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

https://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network

 

Links:

Hedgehog and the Fog - https://www.youtube.com/watch?v=ThmaGMgWRlY

 

Timestamps:

00:00:00 Introduction: Lex Fridman 00:07:35 What is Artificial Intelligence? 00:26:46 Machine & Human Learning 00:32:21 Curiosity 00:36:55 Story Telling Robots 00:40:48 What Defines a Robot? 00:44:30 Magic & Surprise 00:47:37 How Robots Change Us 00:49:35 Relationships Defined 01:02:29 Lex?s Dream for Humanity 01:11:33 Improving Social Media 01:16:57 Challenges of Creativity 01:21:49 Suits & Dresses  01:22:22 Loneliness 01:30:09 Empathy 01:35:12 Power Dynamics In Relationships 01:39:11 Robot Rights  01:40:20 Dogs: Homer & Costello 01:52:41 Friendship 01:59:47 Russians & Suffering 02:05:38 Public vs. Private Life 02:14:04 How To Treat a Robot 02:17:12 The Value of Friendship 02:20:33 Martial Arts 02:31:34 Body-Mind Interactions 02:33:22 Romantic Love 02:42:51 The Lex Fridman Podcast 02:55:54 The Hedgehog 03:01:17 Concluding Statements

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

 

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-07-19
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Maximizing Productivity, Physical & Mental Health with Daily Tools | Episode 28

In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

Thank you to our sponsors:

ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.helixsleep.com/huberman

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network

Timestamps:

00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity 00:04:08 Sponsors 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum  00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)  00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning 00:22:43 What To Do If You Can?t View The Sun: Blue Light  00:26:50 Protocol 4: Hydrate Correctly  00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking 00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon 00:32:30 What Actually Breaks A Fast & What Doesn?t? 00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea 00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise 00:48:30 Optimal Time of Day To Do Hard Mental Work  00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio 01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC  01:10:00 Protocol 9: Eat For Brain Function & Mood 01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range 01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com 01:31:15 Protocol 12: Hydrate Correctly, Nap Rules 01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine 01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep 01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work 01:55:00 Protocol 16: Preventing Middle of the Night Waking 01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep 02:05:20 Neural Network, Supplement Sources, Sponsors

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-07-12
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The Science of Hearing, Balance & Accelerated Learning | Episode 27

This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects".

 

Thank you to our sponsors:

ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network

 

Links:

Review on spacing effects and learning: https://bit.ly/3qM6bto  Micro-rest and accelerated learning: https://bit.ly/3hitXKM  Ear movement: https://bit.ly/2TrS9Bf  Ears making sounds, hormones: https://bit.ly/3yneKgV  Binaural beats: review and references: https://bit.ly/36fggFO 

 

Timestamps:

00:00:00 Overview of Topics 00:02:20 Protocol: New Data for Rapid Learning  00:09:10 Introduction: Hearing & Balance  00:13:53 How We Perceive Sounds 00:21:56 Your Hearing Brain (Areas)   00:23:48 Localizing Sounds 00:28:00 Ear Movement: What It Means  00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation  00:35:30 Binaural Beats: Do They Work?  00:43:54 White Noise Can Enhance Learning & Dopamine 00:51:00 Headphones 00:55:51 White Noise During Development: Possibly Harmful 01:03:25 Remembering Information, & The Cocktail Party Effect 01:12:55 How to Learn Information You Hear 01:18:10 Doppler 01:22:43 Tinnitus: What Has Been Found To Help? 01:30:40 Aging: How Big Are Your Ears? 01:35:00 Balance: Semi-Circular Canals 01:40:35 A Vestibular Experiment 01:43:15 Improve Your Sense of Balance 01:48:55 Accelerating Balance 01:51:55 Self-Generated Forward Motion 01:56:25 Dizzy versus Light-Headed 01:58:38 Motion Sickness Solution 02:01:23 Synthesis

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

2021-07-05
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Dr. Karl Deisseroth: Understanding & Healing the Mind | Episode 26

Dr. Karl Deisseroth, MD, PhD, is a Clinical Psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory?s mission to find and develop cures for mental disease and tools for probing how the brain works.  

Dr. Karl Deisseroth:

Twitter: https://twitter.com/KarlDeisseroth New book: https://amzn.to/3diiKHG Lab Website: https://web.stanford.edu/group/dlab

Thank you to our sponsors:

ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

https://www.thorne.com/u/huberman 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network

Timestamps:

00:00:00 Introduction 00:07:41 Using Language to Understand the Mind 00:12:19 Blood Tests For Mental Disease 00:13:38 The Largest Challenges Facing Treatment of Mental Health 00:20:21 Predicting Depression & Suicide 00:22:47 Drugs That Work for Brain Illness 00:27:01 What Would A Cure For the Broken Mind Look Like? 00:32:23 Channelopsins: Tools For Understanding & Treating the Mind 00:39:10 Curing Blindness with Channelopsins 00:41:58 Why Karl Became a Scientist 00:47:10 Vagus Nerve In Depression 00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins 00:58:34 Using the Dialogue with Patients to Guide Treatment 01:00:52 How Our Eyes Reveal Our Mental Health 01:06:04 Controlling Structures Deep In the Brain 01:08:23 The Most Effective Drugs Often Have the Most Side Effects 01:09:50 Do Psychiatrists Take the Drugs They Prescribe 01:14:15 Moving From Experimental Tools To Novel Treatments 01:16:00 Brain-Machine Interfaces & Neuralink 01:19:30 ADHD & Dr. Deissroth?s Approach To Focusing His Mind 01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family 01:35:41 New Ways of Exploring Brains: CLARITY 01:38:49 What Is Special About the Human Brain? 01:46:03 Psychedelics 01:54:12 MDMA 01:57:15 Dr. Deisseroth?s New Book ?Projections: A Story of Emotions? 01:59:42 Connecting with Dr. Deisseroth on Twitter

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com

2021-06-28
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How Smell, Taste & Pheromone-Like Chemicals Control You | Episode 25

This episode I explain how we sense chemicals by way of smell, taste and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can be used to assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods. Both basic science and protocols are described including how to make sour things taste sweet and how to develop a heightened sense of smell and taste.

 

Thank you to our sponsors:

ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com

 

Links:

What Is Color? By Arielle & Joann Eckstut https://www.amazon.com/What-Color-Questions-Answers-Science/dp/1419734512 The smell of tears lowers testosterone DOI: 10.1126/science.1198331 Inhaling (sniffing) improves non olfactory attention & cognition: https://pubmed.ncbi.nlm.nih.gov/31089297/ Smelling Salts & Improved Athletic Performance https://pubmed.ncbi.nlm.nih.gov/28922211/ Taste Receptors Are Expressed By Ovaries & Testes doi:10.1093/molehr/gat009

 

Timestamps:

00:00:00 Introduction  00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other  00:09:10 Vision Protocols Recap (Brief): Near-Far Viewing & 2 hours/day outside, & Correction  00:12:20 Color Vision: Excellent Resource: What is Color? (The Book)  00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin  00:17:28 The Chemicals From Other People?s Tears Lower Testosterone & Libido  00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells  00:24:40 Smells and Memory: Why They Are So Powerfully Associated  00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty  00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better  00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste  00:35:50 Smelling Salts, Ammonia & Adrenaline   00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better  00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell  00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships  00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery   00:53:33 Using Smell To Immediately Becoming Physically Stronger  00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness  00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways Of Your Nervous  00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk  01:03:00 Skunks, Costello, All Quiet On The Western Front    01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex  01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation  01:13:48 Our 6th Sense of Taste: FAT Sensing  01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration  01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity  01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas. Aggression Versus Passivity  01:25:05 Eating More Plants Versus Eating More Meat, Cravings and Desire  01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries  01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods  01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods  01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture  01:39:00 How Processed Food Make You Crave More Processed Foods  01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet  01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females  01:46:40 Do Women Influence Each Others Menstrual Cycles?   01:49:19 Recognizing the Smell Of Your Romantic Partner   01:50:30 Differences In Odor Detection Ability, Effects Of Hormones  01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior  01:56:40 Summary, Zero-Cost Ways To Support Us, Instagram, New Website, Sponsors, Patreon 

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-06-21
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The Science of Vision, Eye Health & Seeing Better | Episode 24

This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as ?sight?. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age.

 

Thank you to our sponsors:

ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network

 

Link to eye exercise videos for smooth pursuit, amblyopia, etc. (Numbering of videos does correspond to numbers in episode caption.) https://www.youtube.com/c/VisualExercises/videos

 

Timestamps:

00:00:00 Introduction 00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy 00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better 00:10:35 Our Eyes: What They Really Do, & How They Work 00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells 00:17:00 We Don?t See Anything Directly: It Is All A Comparison Of Reflected Light 00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World) 00:24:05 Everything You See Is A Best Guess, Blind Spots 00:25:50 Depth Perception 00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog?s Skin In Your Eyes 00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology; 00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day 00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens 00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of ?Close Viewing? 00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily 00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down 00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness) 01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds, 01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day 01:06:05 Protocol 8: Smooth Pursuit 01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week 01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision 01:16:20 Dry Eyes; Blinking, Protocol 11 01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12 01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training 01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain 01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision 01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow 01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision 01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-06-14
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How To Build Endurance In Your Brain & Body | Episode 23

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long-duration (single-set) efforts, and the two kinds of high-intensity interval training that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle, and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort and maximizing quality of effort, as well as the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. As always, both science, mechanism and tools are discussed throughout

 

Thank you to our sponsors:

ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman 

 

Supplements from Thorne:

https://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network 

 

Mechanistic review of training adaptations: https://bit.ly/3wyejPK 

Example Protocols: https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/

 

Timestamps:

00:00:00 Introduction
00:05:45 Why Everyone Should Train Endurance
00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network
00:11:28 How To Maintain Muscle
00:12:56 Endurance: It?s Not What You Think, Crossover With Brain Function
00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones
00:18:00 The Vital Need For Oxygen: But Why?
00:19:00 What Allows Us To Endure (Anything)?
00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting
00:22:50 Why You Quit: It IS All In Your Mind
00:27:19 The ?90% Mental? Myth
00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)
00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key
00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity
00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)
00:37:15 The 4 Kinds of Endurance
00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience
00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component
00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing
00:51:31 Long Duration Endurance: 12 minutes or More, One ?Set?, Efficiency of Movement
00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain
01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic
01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key
01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization
01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems
01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume
01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?
01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts
01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears
01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful
01:31:00 Increasing Motivation & Adrenaline
01:32:10 Eliminating the ?Side Cramp? With Physiological Sighs
01:34:45 Accelerating Through ?The Wall?: Accessing Alternative Fuel Sources; Ketone Use
01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink
01:41:35 ?The Galpin Equation?; Gastric Emptying Time, Adapting Hydration Mid-Training
01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training
01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training
01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing
01:53:10 The Physiological Basis of Your ?Extra Gear?, Accessing Your ?Kick?, Steve Prefontaine
01:56:00 Programming Examples; Concurrent Training
01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine
02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

 

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-06-07
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Science & Tools For Muscle Growth, Increasing Strength & Muscular Recovery | Episode 22

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.

 

Thank you to our sponsors:

InsideTracker - https://insidetracker.com/huberman Belcampo - https://belcampo.com/huberman Headspace - https://headspace.com/specialoffer

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network

 

Timestamps:

00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The ?Burn? Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through ?The Burn?? For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans? Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman?s Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To ?Failure?, the Rest Should End ?Near? Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-05-31
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How to Lose Fat with Science-Based Tools | Episode 21

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day-- a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation-- it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss.

 

Thank you to our sponsors:

InsideTracker - http://insidetracker.com/huberman ExpressVPN - http://expressvpn.com/huberman Athletic Greens - http://athleticgreens.com/huberman

 

Cold Protocols via The Cold Plunge:

https://thecoldplunge.com/pages/protocols

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab

 

Timestamps:

00:00:00 Introduction 00:06:00 Fat Loss: The Key Role of Neurons 00:08:44 The First Law of Fat Loss 00:11:00 Neurons Connect To Fat! (& That Really Matters) 00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid 00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss 00:23:08 Our Brain Talks To Our Fat 00:25:00 The Most Incredible & Dangerous Fat Loss Agent 00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation 00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands 00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss 00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. ?N-E-A-T? 00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss 00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat 00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver 00:52:26 Exact Protocols: (1-5X per week); Don?t Adapt! Submerge and Exit ?Sets & Reps? 00:56:15 thecoldplunge.com see ?protocols? tab Cold-Shiver-Fat-Loss Tool (cost free) 00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers 00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal 01:00:00 Brown Fat, Why Babies Can?t Shiver and Becoming a Hotter Furnace, Adding Heat 01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss 01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ 01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. 01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity? 01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation. 01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat 01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min. 01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation 01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector 01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation 01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns 01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide 01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution 01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool 01:43:00 examine.com & Enter ?Yerba Mate?: Lowers Heart Rate Even Though Is a Stimulant 01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation 01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss 01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-05-24
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How to Learn Skills Faster | Episode 20

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ?deliberately idle? sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.

 

Thank you to our sponsors:

Belcampo - https://belcampo.com/huberman InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab

 

Timestamps:

00:00:00 Introduction 00:06:28 Skill Acquisition: Mental & Physical 00:08:40 Clarification About Cold, Heat & Caffeine 00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ?Cramp? & BoostHRV Entrainment 00:16:08 Physical Skills: Open-Loop Versus Closed-Loop 00:18:50 Three Key Components To Any Skill 00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior 00:23:30 Upper Motor Neurons for Deliberate Movement & Learning 00:25:00 Lower Motor Neurons Control Action Execution 00:25:26 What To Focus On While Learning 00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth 00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment 00:34:00 Learning To Win, Every Time 00:39:26 Errors Solve the Problem of What Focus On While Trying to Learn Skills 00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad 00:44:40 The Framing Effect (& Protocol Defined) 00:46:10 A Note & Warning To Coaches 00:48:30 What To Do Immediately After Your Physical Skill Learning Practice 00:53:48 Leveraging Uncertainty 00:56:59 What to Pay Attention To While Striving To Improve 01:04:45 Protocol Synthesis Part One 01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained 01:11:06 How To Move From Intermediate To Advanced Skill Execution faster: Metronomes 01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators 01:19:12 Integrated Learning: Leveraging Your Cerebellum (?Mini-Brain?) 01:22:02 Protocol For Increasing Limb Range of Motion, Immediately 01:28:30 Visualization/ Mental Rehearsal: How To Do It Correctly 01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training) 01:35:34 Imagining Something Is Very Different Than Actually Experiencing It 01:37:58 Cadence Training & Learning ?Carryover? 01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC 01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization 01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions 01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-05-17
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Supercharge Exercise Performance & Recovery with Cooling | Episode 19

This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.

 

Thank you to our sponsors:

InsideTracker - https://insidetracker.com/huberman Helix - https://helixsleep.com/huberman Theragun - https://theragun.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab

 

Timestamps:

00:00:00 Introduction 00:05:08 Physical Performance & Skill Learning 00:06:40 Optimal Learning Protocol (Recap): 4 Steps 00:08:31 Variables Impacting Physical Performance 00:10:00 Temperature Is the Dominant Variable 00:12:08 Understanding Mechanism Is Key 00:13:42 Heat: The Enemy of All Performance (& Why) 00:16:30 Blood Flow & Sweating & Piloerection 00:22:35 Heat Is What Limits Effort: Even If You Feel Fine/Motivated 00:25:29 Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability 00:26:42 Heat Induced Confusion & Death 00:30:02 The Three Body Parts Best For Heating & Cooling Your Whole Body 00:31:38 Face, Palms, Bottoms of Feet; Glabrous Skin 00:33:00 Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)! 00:37:15 Palmar Cooling Can Supercharge Your Athletic Performance 00:38:35 ATP, Pyruvate Kinase & Heat 00:40:55 Palmer Cooling Outperforms Anabolic Steroids Several-Fold 00:43:45 Increasing Endurance, Willpower & Persistence 00:46:33 Cardiac Drift, & Moving the ?I Quit? Point 00:50:44 Deliberate Heating: Myths and Better Protocols 00:53:20 Protocols For Self-Directed Cooling To Vastly Improve Performance 00:59:23 How To Use Cold To Recover Faster & More Thoroughly 01:02:05 Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc. 01:06:29 Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter 01:09:44 Are Stimulants Counter Productive For Performance? It Depends. 01:12:00 The Caffeine Rule & ?Caffeine Adaptation? 01:14:20 NSAIDs for Training: Performance Enhancements & Risks 01:17:00 The Best Way to Explore Your Own ?Parameter Space? 01:18:35 Tools: How To Try 01:21:35 Cost-Free Support, & Additional Support & Resources

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-05-10
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Boost Your Energy & Immune System with Cortisol & Adrenaline | Episode 18

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.

 

Thank you to our sponsors:

InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman Headspace - https://headspace.com/specialoffer

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab

Links:

Intermittent Fasting & Growth Hormone Mechanism https://pubmed.ncbi.nlm.nih.gov/29233536/ Habitual Coffee Drinking & Changes In Brain Connectivity https://pubmed.ncbi.nlm.nih.gov/33875801/

Timestamps:

00:00:00 Introduction 00:05:41 Energy & Your Immune System, & Learning Faster 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone 00:11:56 Why Your Stomach Growls 00:13:09 Hot Baths & Hormones 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s 00:19:48 Adrenaline Basics In Two Minutes 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good 00:35:00 Does Mindset During Stress Matter? 00:36:15 Protocols: Adrenaline Breathing Described 00:39:00 Practices To Increase Energy Without Increasing Stress 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools 00:55:11 Timing Thyroid Release For Energy 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning 01:02:45 An Optimal Learning Protocol 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of ?Anxiety Circuits? 01:05:43 Nootropics: Two Kinds, & How & Why They Work, ?Neural Energy? 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops 01:14:00 Bombesin: Energy Without Eating 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin) 01:28:50 Apigenin: Anti-Cortisol 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning) 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental 01:39:00 Prescription Compounds 01:39:47 Tools For Accessing Alert & Calm States of ?Energy?: Separating The Brain & Body 01:42:11 Ways To Apply Knowledge Presented Today 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, ?Office Hours?

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

2021-05-03
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How to Control Your Metabolism by Thyroid & Growth Hormone | Episode 17

This episode I discuss metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it?s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanism and tools grounded in specific mechanisms are discussed. Thank you for your interest in science!

Thank you to our sponsors:

Four Sigmatic - http://foursigmatic.com/huberman Blinkist - http://blinkist.com/huberman Munk Pack - http://munkpack.com - Use code: huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab

 

Link to recent study on thermal stress and hormones:

Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men. - https://pubmed.ncbi.nlm.nih.gov/33845653/

 

Timestamps:

00:00:00 Introduction 00:06:05 Thyroid & Growth Hormone 00:08:44 Food Shapes: Do They Matter? 00:11:43 Stevia: Naming & Impact 00:13:30 Metabolism 101: Your Brain the Furnace 00:17:33 Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary 00:21:04 Thyroid Hormone?s Real Effects: Growth, Repair and Energy Consumption of Tissues 00:22:45 Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function 00:26:05 How Much Iodine Do We Need? By Food, Supplement or Ocean Air 00:28:09 Selenium For Thyroid: Brazil Nuts & Other Valuable Sources 00:33:05 Selenium For Pregnancy, Prostate Cancer Risk, Acne 00:35:20 ?Clean Eating? Downsides: Cruciferous Vegetables, Leeching Iodine 00:39:00 Other Benefits of Iodine: Reducing Inflammation 00:41:00 Why & How Increased Thyroid Increases Metabolism 00:42:12 What To Eat To Support Your Brain 00:43:00 Hyperthyroidism (Too Much) & Hypothyroidism (Too Little) 00:44:35 Menstruation: Thyroid Carbohydrate & Sugar Craving 00:45:33 Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain 00:48:39 Growth Hormone: What, Why & How 00:51:18 Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy 00:53:40 How To Powerfully Increase Growth Hormone: Know The Natural Triggers 00:54:49 Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep 00:55:43 Delta Wave Brain Activity Is the Trigger For Growth Hormone Release 00:58:25 LOW Doses of Melatonin Supplementation For Increasing GH Release 01:01:00 Book: Altered Traits, Binaural Beats? Delta Waves Access 01:04:35 Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups 01:08:40 Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release 01:10:36 Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer 01:14:10 Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine 01:18:20 Arginine & Exercise Together Can Be Counter-Productive 01:19:50 L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution 01:23:09 Growth Hormone Changes Across The Lifespan: No One Escapes 01:26:00 Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone 01:29:20 Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!) 01:34:30 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin 01:36:00 Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc. 01:42:25 Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone 01:44:00 Zero Cost & Other Ways to Support Our Podcast; & Thank You!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-04-26
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How Hormones Control Hunger, Eating & Satiety | Episode 16

This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite-- and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more.

Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said ?P-M-O-C? but should have said ?POMC?. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin".

Thank you to our sponsors:

InsideTracker - http://insidetracker.com/huberman Athletic Greens - http://athleticgreens.com/huberman Munk Pack - http://munkpack.com - Code: huberman

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab

Links:

Dr. Lustig?s Lecture - https://www.youtube.com/watch?v=nxyxcTZccsE Paper In Cell Metabolism On Processed Food Effects - https://doi.org/10.1016/j.cmet.2019.05.008

Timestamps:

00:00:00 Introduction 00:06:59 Hunger: Neural & Hormonal Control 00:08:32 Chewing & Hunger 00:11:05 Siamese Rats Reveal the Importance of Hormones In Hunger 00:13:08 Neurons That Powerfully Control Hunger by Releasing Specific Hormones 00:16:28 Anorexia & Extreme Overeating 00:16:57 Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH) 00:20:03 Blue-blockers, Injecting a-MSH: Instant Tan & Priapism 00:22:30 Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control 00:24:40 Meal Timing Determines Hunger, Not the Other Way Around 00:27:20 Satchin Panda, Circadian Eating & Intermittent(ish) Fasting 00:29:35 How To Rationally Adjust Meal Schedules: The 45min Per Day Rule 00:33:02 CCK (Cholecystokinin): A Hormone In Your Gut That Says ?No Mas!? 00:34:55 Eating For Amino Acids, Fatty Acids & Sugar 00:39:05 L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings 00:43:42 Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing 00:49:32 ?A Calorie Is NOT A Calorie? After All 00:52:36 Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia 00:56:12 The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon 01:02:40 Movement, Exercise & GLUT-4 01:04:50 Why Sugar Stimulates Your Appetite 01:05:40 Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity 01:07:55 High-Intensity Exercise, Glycogen & Metabolism 01:10:28 Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals 01:15:00 Prescription Compounds That Reduce Blood Glucose: Metformin 01:16:45 Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores 01:22:05 Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc 01:24:34 Acids: Vinegar, Lemons & Limes & False Alkalinity 01:26:40 Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones 01:28:10 Diabetes, Filtering Blood, Sweet Urine 01:31:08 The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes 01:35:19 Summary & Notes About Thyroid, Estrogen, Testosterone 01:37:20 Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-04-19
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How to Optimize Testosterone & Estrogen | Episode 15

This episode I discuss the hormones testosterone and estrogen and how they impact the brain, body, and behavior at ages after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex, or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impacts testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. And we discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels: by changing their binding to other proteins, by raising them directly, or by changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause. As always a mix of basic science, biological mechanisms and tools and protocols are discussed.

**Note: Future episodes will focus on the science of prescription hormone replacement therapies, the science of hormone-based birth control and the role of testosterone, estrogen and other compounds in fertility, athletic performance and recovery.

 

Thank you to our sponsors:

Four Sigmatic - http://foursigmatic.com/huberman Blinkist - http://blinkist.com/huberman Theragun - http://theragun.com/huberman

 

Bloodwork sponsor:

InsideTracker - http://insidetracker.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab

 

References:

http://examine.com ?Behavioral Endocrinology? by Nelson and Kriegsfeld 5th Ed.

Timestamps:

00:00:00 Introduction 00:05:50 Hormone Optimization 00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health 00:10:03 Estrogen and Testosterone: Sources, Levels & Ratios 00:15:46 The Power of Competition, Plus: Anxiety, Persistence & Dopamine 00:20:58 Testosterone & Libido Pre-Ovulation 00:21:48 Estrogen & Sexual Receptivity; Libido In Males 00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence 00:26:46 Testosterone & Prolactin: Sex Seeking vs Pair Bonding 00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios 00:28:45 Behaviors That Decrease Testosterone (& Cortisol): Parenting & Prolactin 00:31:24 How Illness Impacts Testosterone & Estrogen: Cytokines, e.g., IL-6 00:33:20 How Exactly Do Behaviors Change Hormones? 00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, & Mate Recognition 00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen & Testosterone 00:47:44 Mouth vs. Nose Breathing & Hormone Levels: Effects Via Sleep and Direct Effects 00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios 00:53:49 02:CO2 Ratios, Nasal Breathing During Exercise 00:56:30 Light Viewing Patterns & Hormones: Dopamine, GnRH 00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency 01:04:39 Specificity of Hormone Effects 01:06:03 Temperature: Cold & Hot Gonads 01:14:10 How To Exercise: Types, Effort Level, Sequencing 01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters 01:24:41 Estrogen & Menopause: Compounds That May Ameliorate/Reverse Symptoms 01:33:18 Nutrients That Optimize The Foundation For Hormones 01:36:00 Opioids as Severe Hormone Disruptors 01:37:23 Testes, Antlers & Ovaries 01:38:50 Creatine & Increasing DHT (Dihydrotestosterone) 01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali 01:43:23 Nettles, Prostate, Boron, & Blood Brain Barrier 01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal 01:47:43 Ecdysteroids: Mimic Mammalian Hormones 01:51:50 Optimizing Brain Hormones: Chorionic Gonadatropin, Fadogia Agrestis 01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu 01:59:17 Summary: And Note About Additional Related Topic Coverage Coming

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-04-12
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The Science of Sexual Development | Episode 14

In this episode I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed.

 

Thank you to our sponsors:

InsideTracker - https://insidetracker.com/huberman Helix Sleep - https://helixsleep.com/huberman Athletic Greens - https://athleticgreens.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Social:

Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab

 

Links:

Mood Meter: https://moodmeterapp.com/ NSDR: https://www.youtube.com/watch?v=pL02HRFk2vo Cell Phones & Hormones: https://pubmed.ncbi.nlm.nih.gov/22138021/ Finger Length Ratios & Hormones/Sexual Orientation: https://www.nature.com/articles/35006555 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2940503/ LeVay Study in Science Magazine on Sexual Orientation Brain Dimorphism: https://science.sciencemag.org/content/253/5023/1034

 

Timestamps below.

00:00:00 Introduction 00:06:47 Announcement: Mood Meter App Works Again 00:08:00 Maximizing Learning from the Podcast 00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles 00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior 00:14:15 Hormones Basics 00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex, 00:17:50 Y Chromosome Inhibition of Feminization 00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone 00:19:45 Hormonal Sex, Morphological Sex 00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes 00:23:06 Masculinization, Feminization, Demasculinization, Defeminization 00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development 00:27:03 Secondary Sexual Characteristics 00:27:43 Penis Sprouting: Guevedoces 00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain 00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes 00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals 00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc. 00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline 00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS 00:48:41 Estrogen Establishes ?Masculine? Brain Circuits, Testosterone 00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults 00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles 01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase 01:06:39 Creatine & DHT/Hair Loss 01:08:20 Predicting Aging Rates By Pubertal Rates 01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione 01:14:26 Intersex Moles 01:15:40 Marijuana Plants, Pollens: Plant-To-Animal ?Warfare? 01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation 01:29:13 Brain Dimorphisms with Sexual Orientation 01:32:00 ?Older Brother Effects?: Male Fetuses Might Change Mothers & Subsequent Brothers 01:35:06 The Path Forward & A Warning 01:35:55 Support & Your Questions

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-04-05
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The Science of Emotions & Relationships | Episode 13

In this episode I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.

 

Thank you to our sponsors:

InsideTracker - https://insidetracker.com/huberman ExpressVPN - http://expressvpn.com/huberman Magic Spoon - http://magicspoon.com/huberman

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Links:

NSDR - https://www.youtube.com/watch?v=pL02HRFk2vo Mood Meter App - https://moodmeterapp.com/ Adolescence and The Brain - https://www.nature.com/articles/nature25770 Vagus and Depression - https://www.newyorker.com/magazine/2015/05/18/lighting-the-brain

 

Timestamps:

00:00:00 Introduction 00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link 00:07:40 Emotions: Subjective Yet Tractable 00:10:53 To Understand Your Emotions: Look At Infancy & Puberty 00:15:21 Your First Feeling Was Anxiety 00:17:36 What Are ?Healthy Emotions?? 00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App 00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself 00:24:00 You Are An Infant: Bonds & Predictions 00:27:57 Attachment Style Hinges On How You Handle Disappointment 00:32:40 ?Glue Points? Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written) 00:36:34 ?Emotional Health?: Awareness of the Interoceptive-Exteroceptive Dynamic 00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias 00:42:19 Getting Out Of Your Head: The Attentional Aperture 00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive 00:47:58 Bodyfat & Puberty: The Leptin Connection 00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage 00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent 00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds 01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal 01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet 01:11:05 ?Right-Brain Versus Left-Brain People?: Facts Versus Lies 01:14:18 Left Brain = Language, Right Brain = Spatial Awareness 01:16:15 How To Recognize ?Right Brain Activity? In Speech: Prosody 01:18:32 Oxytocin: The Molecule of Synchronizing States 01:20:09 Mirror Neurons: Are Not For ?Empathy?, Maybe For Predicting Behavior 01:23:00 Promoting Trust & Monogamy 01:27:00 Ways To Increase Oxytocin 01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities 01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body 01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience 01:30:43 MDMA and Other Psychedelic Compounds: Building A Framework 01:38:54 Roundup, Various Forms of Support

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-03-29
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How To Increase Motivation & Drive | Episode 12

This episode explains the science of motivation and drive. I describe how dopamine-- a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.

Thank you to our sponsors:

Athletic Greens - https://athleticgreens.com/huberman Headspace - http://headspace.com/specialoffer Magic Spoon - http://magicspoon.com/huberman

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Timestamps below.

00:00:00 Introduction 00:04:22 Announcement: Spanish Subtitles 00:05:06 Emotions, Addiction & Mindset 00:06:22 Motivation & Movement: The Dopamine Connection 00:07:29 A Double-Edged Dopamine Blade 00:08:56 Dopamine Fundamentals: Precursor to Adrenalin 00:10:15 The Reward Pathway: An Accelerator & A Brake 00:12:10 Motivation= Pleasure Plus Pain 00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine 00:16:15 Subjective Control of Dopamine Release 00:17:40 Social Media and Video Games 00:18:15 Addiction & Dopamine: Progressively Diminishing Returns 00:18:48 Novelty, Sensation-Seeking & Anticipation 00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails 00:23:11 Desire Scales With Pain: The Yearning Function 00:24:43 The Croissant Craving Circuit 00:25:45 ?Here and Now? Molecules: Serotonin, Bliss & Raphe Nucleus 00:26:26 In Your Skin Or Out In the World 00:27:25 Cannabinoids Lethargy & Forgetfulness 00:28:15 The Almond Meditation 00:29:30 Drugs That Shift Exteroception Versus Interoception 00:30:36 Emotional Balance, Active & Passive Manipulation 00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs 00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself 00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods 00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin 00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors 00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs 00:45:08 Prolactin, Post-Satisfaction ?Lows? & Extending the Arc of Dopamine 00:48:00 The Chemistry of ?I Won, But Now What?? 00:49:00 Healthy Emotional Development: Child and Parent 00:50:03 Never Say ?Maybe? (Reward Prediction Error) 00:52:02 Surprise! 00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late? 00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy 00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine 01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity 01:03:55 Leveraging Dopamine Schedules 01:05:22 Subjective Control of Dopamine and Drug Effects: The ?Adderall? Experiment 01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them 01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase 01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good) 01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them 01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation 01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon 01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-03-22
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How Foods and Nutrients Control Our Moods | Episode 11

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.

Thank you to our sponsors:

Theragun - http://theragun.com/huberman InsideTracker - http://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Artificial Sweeteners and Gut Microbiome:

https://pubmed.ncbi.nlm.nih.gov/25231862/ https://pubmed.ncbi.nlm.nih.gov/25231865/

Anti-Depressive Effects of EPAs

https://pubmed.ncbi.nlm.nih.gov/18247193/

Free Resource: Links to Studies on Supplements Discussed

https://examine.com/

 

Timestamps below.

00:00:00 Introduction 00:05:00 Emotions: Aligning Mind & Body 00:06:41 Nutrients, Neurochemicals and Mood 00:08:39 Primitive Expressions and Actions 00:12:30 The Vagus Nerve: Truth, Fiction, Function 00:15:45 ?Vagus Stimulation?: A Terrible Concept 00:16:35 Polyvagal Theory 00:18:27 Vagus Senses Many Things, & Moves Our Organs 00:19:35 Sugar Sensing Without Perception of Sweetness 00:23:00 Eating-Induced Anxiety 00:27:30 We Eat Until Our Brain Perceives ?Amino Acid Threshold? 00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More 00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement 00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin 00:38:29 Serotonin: Gut, Brain, Satiety and Prozac 00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time) 00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions 00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers 00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell 00:51:00 Emotional Context and Book Recommendation: ?How Emotions Are Made? 00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity 00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression 01:01:00 Fish Oil as Antidepressant 01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain 01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs 01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine 01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us 01:21:55 Probiotics, Brain Fog, Autism, Fermentation 01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends! 01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences 01:33:20 Fasting-Based Depletion of Our Microbiome 01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects! 01:38:30 How Mindset Controls Our Metabolism 01:41:03 Closing Comments, Thanks, Support & Resources

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-03-15
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Master Stress: Tools for Managing Stress & Anxiety | Episode 10

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real time, as well as tools to prevent long term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

Thank you to our sponsors:

InsideTracker - http://insidetracker.com/huberman Helix Sleep - https://helixsleep.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Timestamps below.

00:00:00 Introduction 00:04:41 Emotions: A Logical Framework of Brain-Body Loops 00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative 00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action 00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm 00:24:15 The Fastest Way to Reduce Stress In Real Time: ?Respiratory Sinus Arrhythmia? 00:29:45 The Fastlane to Calm 00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag 00:36:50 Cyclic Sighing For Calm and Sleep Induction 00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement 00:38:46: Two Breathing Centers In The Brain 00:39:45 Breathing For Speaking Clearly 00:40:39 The 3 Types of Stress: Short, Medium and Long-Term 00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus 00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells 00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation 00:50:58 Inflammation Is Useful and Good, In the Short Term 00:52:02 Procrastination and Self-Manufactured Nootropics 00:53:00 Relaxation Can Causes Illness 00:54:30 Immune Activation Protocol 00:55:20 Medium Term Stress: A Clear Definition 00:56:07 Stress Threshold 00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose 00:59:50 Use Vision to Calm the Mind When the Body Is Agitated 01:02:36 Beyond NSDR 01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks 01:06:30 Tools for Dealing With Long Term Stress 01:08:20 The Oxytocin Myth 01:09:15 Serotonin: Satiety, Safety 01:12:00 Delight and Flexibility 01:13:30 Chemical Irritants We Make But Can Control: Tackykinin 01:15:40 Impactful Gratitude 01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support 01:18:04 Melatonin: Cautionary Note About Adrenal Suppression 01:19:15 Adrenal Burnout Is A Myth? But Why You Need to Know About It Anyway 01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety 01:23:00 Beware Taurine and Energy Drinks With Taurine 01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol 01:25:50 Examine.com Is An Amazing Free Resource 01:26:20 How This All Relates to Emotions: State Versus Demand = Valence 01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools 01:34:00 Next Steps 01:35:40 Topic Suggestions, Subscriptions and Reviews Please 01:37:40 Additional Resources, Synthesis

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-03-08
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Control Pain & Heal Faster with Your Brain | Episode 9

In this episode I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. 

Thank you to our sponsors:

ExpressVPN - http://expressvpn.com/huberman Athletic Greens - http://athleticgreens.com/huberman

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Other links:

The Ready State/Dr. Kelly Starrett https://thereadystate.com/ Instagram: @thereadystate https://www.instagram.com/thereadystate/ Twitter: @thereadystate https://twitter.com/thereadystate Love and Pain Study https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/24716721/

 

Timestamps below.

00:00:00 Introduction/Avenues for Support 00:04:58 Deliberate Unlearning 00:06:43 Pain, Injury and Regeneration 00:09:17 A System of Touch (Somatosensation) 00:11:42 Pain and Injury are Dissociable 00:15:19 Objective versus Subjective Control of Experience 00:16:15 Plasticity of Perception 00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain 00:18:42 Homoculous, Ratonculous, Dogunculus 00:19:05 ?Sensitivity? explained 00:21:30 Inflammation 00:22:24 Phantom Limb Pain 00:24:00 Top-down Relief of Pain by Vision 00:26:41 From Deaf to Hearing Sounds 00:28:10 Pain Is In The Mind & Body 00:29:44 Recovering Movement Faster After Injury 00:35:00 Don?t Over Compensate 00:37:34. Concussion, TBI & Brain Ageing 00:40:49 The Brain?s Sewage Treatment System: Glymphatic Clearance 00:43:05 Body Position & Angle During Sleep 00:44:30 Types of Exercise For Restoring & Maintaining Brain Health 00:47:33 Ambulance Cells in The Brain 00:49:20 True Pain Control by Belief and Context 00:51:45 Romantic Love and Pain 00:55:05 Dopaminergic Control of Pain 00:57:15 Acupuncture: Rigorous Scientific Assessment 01:07:32 Vagus Activation and Autonomic Control of Pain 01:08:30 Inflammation, Turmeric, Lead and DHT 01:11:40 Adrenalin: Wim Hof, Tummo, ?Super-Oxygenation? Breathing 01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain 01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc. 01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight 01:26:10 Glymphatics and Sleep 01:26:29 Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots 01:31:38 Young Blood: Actual Science 01:35:44 Synthesis, Support & Resources

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-03-01
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Optimize Your Brain with Science-based Tools | Episode 8

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

Thank you to our sponsors:

InsideTracker - http://insidetracker.com/huberman Athletic Greens - http://athleticgreens.com/huberman

 

Our Patreon page:

https://www.patreon.com/andrewhuberman

 

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Links I mention:

Spike Jonze/Kenzo Perfume: https://www.youtube.com/watch?v=NoMqvniiEkk Dr. Charles Czeisler, MD, PhD: https://en.wikipedia.org/wiki/Charles_Czeisler Reveri Health (Free) Research Supported Hypnosis: https://reverihealth.com/ The NSDR I do every day (30 min): https://www.youtube.com/watch?v=iEw5BkK9K9A&t=15s

 

Timestamps below.

00:00 Introduction 04:53 The Daily (Learning) Routine 07:13 Plasticity Is NOT the Goal 09:26 No Obligation To Change 09:59 Practical Plasticity Language 13:37 Pillars of Neuroplasticity 15:16 My Daily Routine: Chronotype Management 17:20 Plasticity of the Wake-Sleep Circuit: Morning Light 19:09 Delay Caffeine! 21:19 Light, Black Coffee, Hydrate 22:57 High Alertness, Linear Tasks/Learning 25:12 Background Music/Noise: Yay or Nay? 26:52 ?GO? versus ?NO-GO?: The Basal Ganglia & Dopamine 28:37 Leveraging GO, NO-GO 30:08 Non-Specific Action 32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot 33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise 35:28 Temperaments Vary: And So Should This 36:01 The 3 Hour-Long Post Waking Block 36:20 Early Morning Exercise and GO Networks 38:05 Fasting, Ketogenic Diets, & Food Volume 39:41 Sodium/Electrolytes 40:57 Avoiding Hot Lunch, Food Pre-Occupation 42:01 Post Lunch Low/No Cognitive Load 42:56 Hydration, NSDR, Nap 44:54 Creativity Work 46:26 Creativity Is A Two-Part Phenomenon 51:15 Psychedelics 58:20 Afternoon Light As Insurance 1:00:26 Evening Nutrition 1:01:21 Repacking Glycogen: Hormonal Factors 1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve 1:07:08 The Power of Objective Tools 1:08:14 Visualization 1:11:34 Mini-Synthesis 1:13:31 Resetting Your Clock 1:15:55 Don?t Trust the Mind Now 1:16:59 Two, (Maybe 3) Optimization Bouts Per Day 1:18:33 Organizational Logic 1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. 1:24:42 Variation Among People, and Dogs 1:25:49 Accurate Versus Exhaustive 1:27:57 Familiar and New Ways To Support

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-02-22
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How to Learn Faster by Using Failures, Movement & Balance | Episode 7

In this episode I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement based information as well. I describe the key role that errors plays in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science, and science-based practical tools. Thank you in advance for your questions and for your interest in science!

Thank you to our sponsors:

Headspace - http://headspace.com/specialoffer Athletic Greens - http://athleticgreens.com/huberman Madefor - https://getmadefor.com/ -- code: Huberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Timestamps below.

00:00:00: Introduction 00:06:20: Nerves and Muscles 00:12:00: Exercise alone won?t change your brain 00:12:58: Behavior will change your brain 00:13:30: Remembering the wrong things 00:15:00: Behavior as the gate to plasticity 00:15:45: Types of Plasticity 00:17:32: Errors Not Flow Trigger Plasticity 00:21:30: Mechanisms of Plasticity 00:22:30: What to learn when you are young 00:23:50: Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face 00:29:10: The KEY Trigger Plasticity 00:32:20: Frustration Is the Feeling to Follow (Further into Learning) 00:33:10: Incremental Learning 00:35:30: Huberman Free Throws 00:38:50: Failure Specificity Triggers Specific Plastic Changes 00:40:20: Triggering Rapid, Massive Plasticity Made Possible 00:43:25: Addiction 00:45:25: An Example of Ultradian-Incremental Learning 00:49:42: Bad Events 00:51:55: Surprise! 00:52:00: Making Dopamine Work For You (Not The Other Way Around) 00:53:20: HOW to release dopamine 00:55:00: (Mental) Performance Enhancing Drugs 00:56:00: Timing Your Learning 00:57:36: (Chem)Trails of Neuroplasticity 00:58:57: The Three Key Levers To Accelerate Plasticity 00:59:15: Limbic Friction: Finding Clear, Calm and Focused 01:04:25: The First Question To Ask Yourself Before Learning 01:05:00: Balance 01:07:45: Cerebellum 01:10:00: Flow States Are Not The Path To Learning 01:11:18: Novelty and Instability Are Key 01:14:55: How to Arrive At Learning 01:15:45: The Other Reason Kids Learn Faster Than Adults 01:19:25: Learning French and Other Things Faster 01:22:00: Yoga versus Science 01:32:00: Closing Remarks

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-02-15
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How to Focus to Change Your Brain | Episode 6

This episode introduces neuroplasticity- which is how our brain and nervous system learns and acquires new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

Thank you to our sponsors:

InsideTracker - http://insidetracker.com/huberman Headspace - http://headspace.com/specialoffer Madefor - http://getmadefor.com/ -- code: Huberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

 

Reference: https://www.cell.com/current-biology/fulltext/S0960-9822(16)30332-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982216303323%3Fshowall%3Dtrue

Timestamps below.

00:00 Introduction 03:50 Plasticity: What Is it, & What Is It For? 06:30 Babies and Potato Bugs 08:00 Customizing Your Brain 08:50 Hard-Wired Versus Plastic Brains 10:25 Everything Changes At 25 12:29 Costello and Your Hearing 13:10 The New Neuron Myth 14:10 Anosmia: Losing Smell 15:13 Neuronal Birthdays Near Our Death Day 16:45 Circumstances for Brain Change 17:21 Brain Space 18:30 No Nose, Eyes, Or Ears 19:30 Enhanced Hearing and Touch In The Blind 20:20 Brain Maps of The Body Plan 21:00 The Kennard Principle (Margaret Kennard) 21:36 Maps of Meaning 23:00 Awareness Cues Brain Change 25:20 The Chemistry of Change 26:15 A Giant Lie In The Universe 27:10 Fathers of Neuroplasticity/Critical Periods 29:30 Competition Is The Route to Plasticity 32:30 Correcting The Errors of History 33:29 Adult Brain Change: Bumps and Beeps 36:25 What It Takes to Learn 38:15 Adrenalin and Alertness 40:18 The Acetylcholine Spotlight 42:26 The Chemical Trio For Massive Brain Change 44:10 Ways To Change Your Brain 46:16 Love, Hate, & Shame: all the same chemical 47:30 The Dopamine Trap 49:40 Nicotine for Focus 52:30 Sprinting 53:30 How to Focus 55:22 Adderall: Use & Abuse 56:40 Seeing Your Way To Mental Focus 1:02:59 Blinking 1:05:30 And Ear Toward Learning 1:06:14 The Best Listeners In The World 1:07:20 Agitation is Key 1:07:40 ADHD & ADD: Attention Deficit (Hyperactivity) Disorder 1:12:00 Ultra(dian) Focus 1:13:30 When Real Change Occurs 1:16:20 How Much Learning Is Enough? 1:16:50 Learning In (Optic) Flow/Mind Drift 1:18:16 Synthesis/Summary 1:25:15 Learning With Repetition, Forming Habits

 

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-02-08
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Understanding and Using Dreams to Learn and to Forget | Episode 5

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

Thank you to our sponsors:

Helix Sleep - http://helixsleep.com/huberman Athletic Greens - http://athleticgreens.com/huberman

Supplements from Thorne:

http://www.thorne.com/u/huberman

Timestamps below.

00:00 Introduction 03:00 The Dream Mask 06:00 Cycling Sleep 08:10 Chemical Cocktails of Sleep 13:00 Motor Learning 16:30 High Performance with Less Sleep 17:45 Rapid Eye Movement Sleep 20:30 Paralysis & Hallucinations 23:35 Nightmares 24:45 When REM & Waking Collide 25:00 Sleeping While Awake 26:45 Alien Abductions 29:00 Irritability 30:00 Sleep to Delete 32:25 Creating Meaning 34:10 Adults Acting Like Children 36:20 Trauma & REM 37:15 EMDR 39:10 Demo 44:25 Ketamine / PCP 45:45 Soup, Explosions, & NMDA 48:55 Self Therapy 50:30 Note About Hormones 51:40 Measuring REM / SWS 53:15 Sleep Consistency 56:00 Bed Wetting 58:00 Serotonin 59:00 Increasing SWS 59:50 Lucidity 1:02:15 Booze / Weed 1:03:50 Scripting Dreams 1:04:35 Theory of Mind 1:07:55 Synthesis 1:10:00 Intermittent Sleep Deprivation 1:11:10 Snoring Disclaimer 1:11:40 New Topic 1:15:50 Corrections 1:17:25 Closing Remarks

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-02-01
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Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness | Episode 4

In this episode I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new times zones when traveling, and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

Thank you to our sponsors:

Athletic Greens - http://athleticgreens.com/huberman Headspace - http://headspace.com/specialoffer

Supplements from Thorne:

http://www.thorne.com/u/huberman

Timestamps below.

00:00 - Introduction 04:15 - The bedrock of sleep-rest cycles 07:05 - Night owls and morning larks 08:22 - ?The perfect schedule? 11:04 - The 100K Lux per morning goal 15:15 - Keeping your biological clock set 16:15 - Reset your cortisol 21:22 - Jetlag, death and lifespan 23:00 - Going East versus West 28:45 - The key to clock control 31:01 - Your Temperature Minimum 36:30 - Temperature and Exercise 41:20 - Eating 42:50 - Go West 44:15 - Pineal myths and realities 51:13 - The Heat-Cold Paradox 53:45 - Staying on track 55:30 - Nightshades 57:00 - Emergency resets 57:30 - Psychosis by light 58:05 - Shift work 1:02:40 - The Temperature-Light Rule 1:04:20 - Up all night: watch the sunrise? 1:06:45 - Error correction is good 1:08:20 - NSDR protocols/implementation 1:10:44 - The frog skin in your eye (not a joke) 1:16:39 - Why stress turns your hair white 1:17:24 - Ovaries or testes? 1:18:25 - Babies and bright light 1:21:40 - Polyphasic sleep 1:25:25 - Ultradian cycles in children 1:27:38 - Teens and puberty 1:29:50 - Light before waking for better sleep 1:31:20 - Older people and circadian rhythms 1:33:48 - Sleepy Supplements 1:42:00 - Red Pills & Acupuncture 1:43:50 - Highlights 1:48:30 - Feedback and Support

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-01-25
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Using Science to Optimize Sleep, Learning & Metabolism | Episode 3

?Office Hours? ? In this episode I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

Thank you to our sponsors:

Athletic Greens - http://athleticgreens.com/huberman InsideTracker - https://insidetracker.com/huberman

Timestamps below.

0:00 - Introduction 5:50 - Moonlight & Fire 9:25 - Red Light: Good & Bad 15:45 - Why Blue-Blockers Are Unscientific 19:20 - Eyeglasses, Contact Lenses & Windows 22:05 - Adding Up Your Lights 24:30 - ?Netflix Inoculation? With Light 25:25 - How The Planet Controls Your Energy 27:00 - A Season For Breeding (?) 31:15 - Melatonin / Serotonin 33:50 - Epinephrine vs Adrenaline: Same? Different? 35:00 - Exercise & Your Sleep 40:30 - Neuroplasticity & Food/Chemicals/NSDR 44:10 - Using Sound & Smell To Learn Faster 46:45 - Dream Meaning & Remembering 48:15 - Waking Up Paralyzed 49:40 - Nap/Focus Ratios For Accelerated Learning 52:45 - Hypnotizing Yourself 54:05 - Smart Drugs 1:01:10 - Magnesium: Yay, Nay, or Meh? 1:02:10 - How Apigenin Works 1:04:30 - Serotonin: Slippery Slope 1:05:35 - The Frog Experiment 1:08:35 - Temperature 1:10:30 - Morning Chills 1:28:00 - Eating For Heating 1:30:30 - Vagal Pathways For Gut-Brain Dialogue 1:31:50 - Sex Differences 1:33:50 - Self Experimentation

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-01-18
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Master Your Sleep & Be More Alert When Awake | Episode 2

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours".

Thank you to our sponsors:

Helix Sleep: http://helixsleep.com/huberman Headspace: http://headspace.com/specialoffer

Timestamps can be found below:

What Is Sleep Really For? - 3:30 Sleep Hunger - 6:15 Caffeine: Devil & Angel - 9:00 Timing Your Sleep Properly - 12:20 Release Your Hormones (At The Right Times) - 14:15 (Pineal) Melatonin Waring - 18:45 Strange Vision Is Good Vision - 24:30 Blue Light Is Great! - 32:50 The Real Problem With Smartphones - 37:00 Blind / Low Vision People - 38:30 Using Exercise & Food To Set Your Clock - 39:45 The Power of Sunset - 42:00 The Healthy Holes In Your Skull - 46:43 Bad Light - 48:15 Light Location - 51:11 Fire / Candlelight - 53:00 When To Eat - 54:00 How To Wake Up Earlier - 55:40 Using The Body To Control The Mind - 1:08:00 Drugs & Supplements - 1:10:00 Sleep Walking - 1:18:00 Office Hours - 1:20:00

Links to several of the tools mentioned in this episode are listed below.

10 Min Yoga Nidra Script (no cost) https://youtu.be/M0u9GST_j3s 35 Min Yoga Nidra Script (no cost) https://www.youtube.com/watch?v=FroVfmOtaps Research Supported Hypnosis Scripts (no cost) https://reverihealth.com/ Independent Supplement Research Site (no cost) https://examine.com

Note: a special episode devoted to shift workers and jetlag is coming out soon.

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

2021-01-11
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How Your Brain Works & Changes | Episode 1

Today?s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system? a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab Podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep? and more.

Thank you for your interest in science. We'll see you next week!

Athletic Greens: https://athleticgreens.com/huberman

InsideTracker: https://info.insidetracker.com/huberman

Time stamps below.

What is the Nervous System 5:00 Deja Vu 8:55 How War, Guns & Soap Shaped Our Understanding of the Brain 10:50 Jennifer Aniston Neurons 13:30 Sensations 14:30 Magnetic Sensing & Mating 16:10 Perceptions & The Spotlight of Attention 17:30 Multi-Tasking Is Real 18:30 Bottom-Up vs. Top-Down Control of Behavior 20:10 Focusing the Mind 21:15 Emotions + The Chemicals of Emotions 21:55 Antidepressants 24:30 Thoughts & Thought Control 27:40 Actions 28:35 How We Control Our Impulses 33:20 Neuroplasticity: The Holy Grail of Neuroscience 36:25 The Portal to Neuroplasticity 41:20 Accelerating Learning in Sleep 46:40 The Pillar of Plasticity 50:20 Leveraging Ultradian Cycles & Self Experimentation 55:00 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

2021-01-04
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Welcome to the Huberman Lab Podcast

Welcome to the Huberman Lab Podcast, a new podcast from Dr. Andrew Huberman. 

Podcast can also be found on YouTube here: https://www.youtube.com/c/AndrewHubermanLab

My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. I will also discuss tools for measuring and changing how our nervous system works.

Upcoming episodes will cover: sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. We will also cover neuroplasticity, fear, and stress. Along the way I will discuss behavioral tools ("do's and don'ts"), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work.

To suggest additional topics, please leave a review for the show along with a suggestion for desired topics. You can also head over to the YouTube Welcome Message (https://youtu.be/4b6bwcWK6GE) and enter suggestions in the comments section. I will shape the content of future podcasts accordingly.

Thank you for your interest in science!

-Andrew

2020-12-21
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Hur lyssnar man på podcast?

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