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The Science of Setting & Achieving Goals
17 januari 2022 · 1 uur 46 min
In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) The Neuroscience of Goals
(00:01:56) Tool 1: Learn Fast(er) by the 85% Rule
(00:06:18) Sponsors: LMNT & Waking Up
(00:13:55) Brain Circuits for Setting & Pursuing Goals
(00:21:52) Determining the Value of Goals
(00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps
(00:30:29) Peripersonal Space vs. Extrapersonal Space
(00:35:39) Visually Focusing on a Goal Line Improves Performance
(00:43:50) How Vision Improves Performance: Blood Pressure
(00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit
(00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate
(00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start
(01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator
(01:07:26) Tool 6: Make Goal… Lees meer -
Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman
10 januari 2022 · 2 uur 16 min
This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Jack Feldman
(00:03:20) Sponsors: LMNT & Waking Up
(00:10:35) Why We Breathe
(00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex”
(00:16:20) Nose vs Mouth Breathing
(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles
(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)
(00:33:40) Stomach & Chest Movements During Breathing
(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin
(00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers
(01:00:42) Breathing, Brain States & Emotions
(01:05:34) Meditating Mice, Eliminating Fear
(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing
(01:16:25) Faci… Lees meer -
The Science of Making & Breaking Habits
3 januari 2022 · 1 uur 46 min
In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.
I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.
I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.
The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Habits; New Programs
(00:02:46) Sponsors: LMNT & Waking Up
(00:06:52) Habits versus Reflexes, Learning, Neuroplasticity
(00:08:51) Goal-Based Habits vs. Identity-Based Habits
(00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction
(00:16:07) Linchpin Habits
(00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence
(00:22:55) Automaticity
(00:24:03) Tool 1: Applying Procedural Memory Visualizations
(00:27:48) Hebbian Learning, NMDA receptors
(00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum
(00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength
(00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1
(00:46:29) Tool 3: Pha… Lees meer -
The Biology of Slowing & Reversing Aging | Dr. David Sinclair
27 december 2021 · 2 uur 6 min
In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.
In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dr. David Sinclair, Harvard Medical School
00:03:45 Sponsors: AG1, LMNT & Waking Up
00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging
00:10:23 What Causes Aging? The Epigenome
00:15:53 Cosmetic Aging
00:17:15 Development Never Stops, Horvath Clock
00:20:12 Puberty Rate as a Determinant of Aging Rate
00:23:00 Fasting, Hunger & Food Choices
00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy
00:34:50 Caffeine, Electrolytes
00:35:56 Blood Glucose & the Sirtuins; mTOR
00:37:55 Amino Acids: Leucine, “Pulsing”
00:44:35 Metformin, Berberine
00:50:29 Resveratrol, Wine
00… Lees meer -
Science of Social Bonding in Family, Friendship & Romantic Love
20 december 2021 · 1 uur 29 min
This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups
00:03:10 Sponsors: AG1, LMNT & Waking Up
00:07:08 Social Bonding as a Biological Process
00:10:03 Social Isolation
00:13:32 Social Homeostasis & Neural Circuits for Social Drive
00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive
00:22:48 What Is Social Homeostasis & Dopamine
00:27:00 When We Lack Social Interactions: Short- Versus Long-Term
00:28:10 Introverts & Extroverts
00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies
00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger
00:37:33 Tools
00:38:05 Socializing & Food Appetite: Crossover Craving
00:42:45 Falling in Love
00:45:05 Tools for Social Bonds: Merging Physiologies; Story
00:53:54 Childhood Attachment Patterns in Adulthood
01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment
01:06:10 Emotional Empathy & Cognitive Empathy, Arguing
01:09:45 Allan N. Schore & “Right Brain Psychotherapy”
01:10:40 Oxytocin & Trus… Lees meer -
Understanding Your Brain's Logic & Function | Dr. David Berson
13 december 2021 · 1 uur 47 min
In this episode, my guest is Dr. David Berson, Ph.D., Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves.
Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats.
We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dr. David Berson
00:03:11 Sponsors: AG1, LMNT & Waking Up
00:08:02 How We See
00:10:02 Color Vision
00:13:47 “Strange” Vision
00:16:56 How You Orient In Time
00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers
00:34:45 Spending Time Outdoors Improves Eyesight
00:36:20 Sensation, Mood, & Self-Image
00:41:03 Sense of Balance
00:50:43 Why Pigeons Bob Their Heads, Motion Sickness
01:00:03 Popping Ears
01:02:35 Midbrain & Blindsight
01:10:44 Why Tilted Motion Feels Good
01:13:24 Reflexes vs. Deliberate Actions
01:16:35 Basal Ganglia & the “2 Marshmallow Test”
01:24:40 Suppressing Reflexes: Cortex
01:33:33 N… Lees meer -
Erasing Fears & Traumas Based on the Modern Neuroscience of Fear
6 december 2021 · 2 uur 9 min
In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Fear, Trauma & Trauma
00:02:31 Sponsors: AG1, LMNT & Waking Up
00:06:49 What is Fear?
00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”
00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)
00:17:36 “The Threat Reflex”: Neural Circuits for Fear
00:28:24 Controlling Fear: Top-Down Processing
00:32:27 Narratives: “Protective or Dangerous”
00:35:58 Attaching Fear to Events: Classical Conditioning & Memory
00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA
00:46:10 Extinguishing (Reducing) Fears
00:50:25 Cognitive (Narrative) Therapies for Fear
00:57:56 Repetition of Narrative, Overwriting Bad Experi… Lees meer -
How Humans Select & Keep Romantic Partners in Short & Long Term | Dr. David Buss
29 november 2021 · 2 uur 8 min
In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.
Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.
This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. David Buss
00:04:27 Sponsors: AG1, LMNT & Waking Up
00:08:33 Choosing a Mate
00:13:40 Long Term Mates: Universal Desires
00:18:31 What Women & Men Seek in Long-Term Mates
00:25:10 Age Differences & Mating History
00:32:20 Deception in Courtship
00:37:30 Emotional Stability
00:38:40 Lying About Long-Term Interest
00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects
00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching
00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference
00:57:00 Long-Term vs. Short-Term Cheating, Concealment
00:59:15 Emotional & Financial Infidelity
01:04:35 Contraception
01:06:22 Status & M… Lees meer -
The Science of Gratitude & How to Build a Gratitude Practice
22 november 2021 · 1 uur 21 min
In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction: Gratitude Science & Surprises
00:01:50 Controlling Heart Rate with Story
00:04:48 Sponsors: AG1, LMNT & Waking Up
00:09:11 Major, Long-Lasting Benefits of Gratitude Practice
00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits
00:17:50 Why We All Need an Effective Gratitude Practice
00:21:22 Neurochemistry & Neural Circuits of Gratitude
00:25:10 Prefrontal Cortex Set Context
00:30:10 Ineffective Gratitude Practices; Autonomic Variables
00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story
00:42:30 Theory of Mind Is Key
00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration
00:52:28 Narratives That Shift Brain-Body Circuits
00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving
00:59:55 How Gr… Lees meer -
Time Perception & Entrainment by Dopamine, Serotonin & Hormones
15 november 2021 · 1 uur 10 min
In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Time Perception, Note on Fasting & Supplements
00:05:28 Sponsors: AG1, LMNT & Waking Up
00:09:25 Entrainment, Circannual Entrainment, Melatonin
00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1
00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)
00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window
00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers
00:25:00 Tool 6: Ultradian (90min) Cycles & Focus
00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective
00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate
00:37:18 S… Lees meer -
How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
8 november 2021 · 1 uur 26 min
In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dr. Duncan French
00:02:44 Sponsors: AG1, LMNT & Waking Up
00:05:44 Duncan’s Background in Exercise Science
00:11:45 How Certain Exercises Increase Testosterone
00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?
00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods
00:25:25 Training Frequency & Combining Workout Goals
00:29:35 How Stress Can Increase or Decrease Testosterone
00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth
00:46:55 Skill Development
00:50:05 Why H… Lees meer -
Using Your Nervous System to Enhance Your Immune System
1 november 2021 · 1 uur 55 min
This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.
I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia
00:03:16 Sponsors: AG1, LMNT & Waking Up
00:07:41 Foundational Tools & Practices for a Healthy Immune System
00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System
00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)
00:21:06 The Adaptive Immune System: Antibodies
00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing
00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods
00:34:20 Some Interleukins… Lees meer -
Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Dr. Samer Hattar
25 oktober 2021 · 2 uur 11 min
In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. Samer Hattar, Ph.D.
00:02:33 Sponsors: AG1, LMNT & Waking Up
00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”
00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin
00:18:55 What Blind People See
00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness
00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps
00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed
00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Li… Lees meer -
Nutrients for Brain Health & Performance
18 oktober 2021 · 1 uur 36 min
This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.
I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.
Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Food & Brain Function Introduction
00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting
00:04:36 Sponsors: AG1, LMNT & Waking Up
00:08:24 Neuroplasticit… Lees meer -
Effects of Fasting & Time Restricted Eating on Fat Loss & Health
11 oktober 2021 · 2 uur 20 min
This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans
00:06:18 Sponsors: AG1, LMNT & Waking Up
00:09:42 Neuroplasticity Protocols & Online Lecture
00:11:20 Feeding, Fasting, Performance
00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets
00:19:48 Feeding-Induced Health Conditions
00:25:33 Time Restricted Eating: When We Eat Is Vital
00:29:45 The Eight Hour Feeding Window
00:31:26 Feeding Deep Into the Night Is Bad (In Humans)
00:36:33 Liver Health
00:39:45 Time Restricted Feeding Protocol: Rules
00:41:35 When to Start & Stop Eating
00:… Lees meer -
Using Temperature To Optimize Performance, Brain & Body Health | Dr. Craig Heller
4 oktober 2021 · 1 uur 47 min
This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. Craig Heller, Physiology & Performance
00:02:20 Sponsors: AG1, LMNT & Waking Up
00:06:45 Cold Showers, Ice Baths, Cryotherapy
00:10:45 Boundary Layers
00:11:55 Cooling Before Aerobic Activity to Enhance Performance
00:14:45 Anaerobic Activity Locally Increases Muscle Heat
00:16:45 Temperature Gates Our Energy Use
00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail
00:22:10 Cooling Off: Most Methods are Counterproductive
00:26:43 Exercise-Induced Brain Fog
00:27:45 Hyperthermia
00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face
00:38:00 Coolin… Lees meer -
Controlling Your Dopamine For Motivation, Focus & Satisfaction
27 september 2021 · 2 uur 12 min
This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine
00:05:04 Sponsors: AG1, LMNT & Waking Up
00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators
00:09:58 What Dopamine (Really) Does
00:15:30 Two Main Neural Circuits for Dopamine
00:18:14 How Dopamine Is Released: Locally and Broadly
00:22:03 Fast and Slow Effects of Dopamine
00:25:03 Dopamine Neurons Co-Release Glutamate
00:28:00 Your Dopamine History Really Matters
00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience
00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines
00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise
00:46:46 Tool 4 Caffeine Increases Dopamine Receptors
00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”
00:56:46 Your Pleasure-Pain Balance & Defining “Pain”
01:00:00 Ad… Lees meer -
Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson
20 september 2021 · 2 uur 47 min
This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. Matthew Johnson
00:02:27 Sponsors: AG1, LMNT & Waking Up
00:06:40 ‘Psychedelics’ Defined
00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception
00:19:56 Serotonin & Dopamine
00:23:50 Ketamine & Glutamate
00:28:00 An Example Psychedelic Experiment
00:37:30 ‘Letting Go’ with Psychedelics
00:44:10 Our Mind’s Eye
00:48:00 Redef… Lees meer -
ADHD & How Anyone Can Improve Their Focus
13 september 2021 · 2 uur 13 min
In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.
I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).
The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction & Note About Diagnosis
00:03:44 Sponsors: AG1, LMNT & Waking Up
00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults
00:13:00 Attention & Focus, Impulse Control
00:14:57 Hyper-focus
00:16:45 Time Perception
00:18:25 The Pile System
00:20:00 Working Memory
00:24:10 Hyper-Focus & Dopamine
00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks
00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse
00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil
00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine
00:49:18 How Stimulants “Teach” the Brains of ADHD Children t… Lees meer -
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging
6 september 2021 · 2 uur 11 min
In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.
Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks
I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction: Fasting, & Defining Healthy Eating
00:08:55 Morning Protein Is Important
00:22:21 Sponsors: AG1, LMNT & Waking Up
00:26:29 Defining & Diagnosing E… Lees meer -
Science of Stress, Testosterone & Free Will | Dr. Robert Sapolsky
30 augustus 2021 · 1 uur 26 min
In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction: Dr. Robert Sapolsky
00:02:25 Sponsors: AG1, LMNT & Waking Up
00:06:30 Stress: Short & Long-Term, Good & Bad
00:09:11 Valence & Amygdala
00:11:00 Testosterone: Common Myths vs. Actual Truths
00:15:15 Behaviors that Affect Testosterone
00:17:20 Mindsets & Contexts that Affect Testosterone
00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels
00:22:30 Aggression: Male-Female, Female-Male, & Female-Female
00:24:05 Testosterone: The Challenge Hypothesis
00:29:20 How Dopamine Impacts Testosterone & Motivation
00:32:32 Estrogen: Improves Brain & Longevity BUT TI… Lees meer -
Understanding & Conquering Depression
23 augustus 2021 · 1 uur 58 min
This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)
00:07:25 Sponsors: AG1, LMNT & Waking Up
00:11:15 Major Depression
00:18:40 “Anti-Self” Confabulation
00:21:42 Autonomic (Vegetative) Symptoms of Depression
00:26:58 Norepinephrine, Dopamine & Serotonin
00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors
00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions
00:39:33 Physical & Emotional Pain are Linked: Substance P
00:41:50 Hormones & Depression: Thyroid & Cortisol
00:46:50 Genetic Susceptibility to Depression: Impact of Stress
00:50:50 Understanding Biological Mechanism Is Key: Recipes versus… Lees meer -
Understanding & Treating Addiction | Dr. Anna Lembke
16 augustus 2021 · 1 uur 58 min
This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation.
We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.
This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dr. Anna Lembke, Addiction Expert
00:02:42 Disclaimer & Sponsors: AG1, LMNT & Waking Up
00:07:00 Dopamine, Happiness & Impulsivity
00:15:56 What Is Pleasure?
00:18:20 Addiction, Boredom & Passion for Life
00:24:00 Pain-Pleasure Balance Controls Addiction
00:29:10 Dopamine Deficits, Anhedonia
00:30:47 Are All Addictions the Same?
00:35:38 Boredom & Anxiety Lead to Creativity
00:40:35 Finding Your Passion Starts with Boredom & Acti… Lees meer -
How to Control Your Sense of Pain & Pleasure
9 augustus 2021 · 2 uur 11 min
This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described.
Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Skin, Pain, Pleasure
00:01:50 Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)
00:07:29 Sponsors: AG1, LMNT & Waking Up
00:12:04 Pleasure & Pain, & Skin Sensors
00:18:13 Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals
00:22:16 Two-Point Discrimination, Dermatomes
00:28:11 Thoughts & Genes That Make Physical Pain Worse
00:33:45 Expectations, Anxiety, & Pain Threshold
00:40:27 Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water
00:45:22 Protocol 3: Heat Is Absolute
00:48:10 Injury & Pain
00:52:04 Protocol 4: Plasticity of Pain: Key Role of Vision
00:58:08 Sensing Disparate Body Parts As Merged
01:01:00 Pain “Syndromes”, Psychogenic Fev… Lees meer -
The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker
2 augustus 2021 · 3 uur 1 min
In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. Matt Walker
00:02:16 Sponsors: AG1, LMNT & Waking Up
00:06:00 What Is Sleep?
00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'
00:16:15 Slow Wave Sleep aka 'Deep Sleep'
00:24:00 Compensating For Lost Sleep
00:32:20 Waking in the Middle Of The Night
00:39:48 Uberman (Not Huberman!) Sleep Schedule
00:42:48 Viewing Morning Sunlight
00:49:20 Caffeine
01:07:54 Alcohol
01:14:30 Growth Hormone & Testosterone
01:16:14 Emotions, Mental Health & Longevity
01:20:40 Books vs. Podcasts
01:21:20 Lunchtime Alcohol
01:25:00 Marijuana/CBD
01:36:00 Melatonin
01:54:14 Magnesium
01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin
02:15:00 Tryptophan & Serotonin
02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)
02:28:23 Is It Possible To Get Too Much Sleep?
02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships
02:47:30 Unconventional Yet Powerful Sleep Tips
02:59:10 Connecting to & Learning More from Dr. Walker
03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support
Disclaimer & Disclosures
Learn mor… Lees meer -
How to Optimize Your Brain-Body Function & Health
26 juli 2021 · 1 uur 47 min
This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Your Sense of Self: Interoception
00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation
00:03:45 Sponsors: AG1, LMNT & Waking Up
00:08:22 Main Drivers of Feelings & Performance
00:11:45 Brain-Body: A Mechanical & Chemical Dialogue
00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue
00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing
00:29:08 Sensing Lung Pressure: Piezo Receptors
00:30:54 Carbon Dioxide, From Air to Blood
00:34:02 Protocol 5: Alert While Calm
00:40:50 Baroreceptors: Hering-Breuer Reflex
00:42:47 Gut Volume & The Desire to Open Your Mouth
00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting
00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar
00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients
00:58:58 Gut Acidity (Is Good)
01:02:20 Improving Nasal Microbiome
01:04:13 Inflammation & Microbiome: Fiber vs. Fermented
01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods
01:13:10 Leakin… Lees meer -
Machines, Creativity & Love | Dr. Lex Fridman
19 juli 2021 · 2 uur 58 min
Dr. Lex Fridman Ph.D., 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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction: Lex Fridman
00:02:29 Sponsors: AG1, LMNT & Waking Up
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
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices Lees meer -
Maximizing Productivity, Physical & Mental Health with Daily Tools
12 juli 2021 · 2 uur 2 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity
00:04:23 Sponsors: AG1, LMNT & Waking Up
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 Di… Lees meer -
The Science of Hearing, Balance & Accelerated Learning
5 juli 2021 · 1 uur 59 min
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".
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Overview of Topics
00:02:20 Protocol: New Data for Rapid Learning
00:09:10 Introduction: Hearing & Balance
00:09:30 Sponsors: AG1, LMNT & Waking Up
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
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices Lees meer -
Understanding & Healing the Mind | Dr. Karl Deisseroth
28 juni 2021 · 1 uur 58 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction
00:03:47 Sponsors: AG1, LMNT & Waking Up
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. Deisseroth’s Approach To Focusing His Mind
01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family
01:35:41 … Lees meer -
How Smell, Taste & Pheromone-Like Chemicals Control You
21 juni 2021 · 1 uur 54 min
This episode explains how we sense chemicals through 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 assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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) & 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 & 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 … Lees meer -
The Science of Vision, Eye Health & Seeing Better
14 juni 2021 · 1 uur 44 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors:
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1 & LMNT
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; & … Lees meer -
How to Build Endurance in Your Brain & Body
7 juni 2021 · 1 uur 59 min
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 (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. 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.
Thank you to our sponsors:
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
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, Neuron… Lees meer -
Science of Muscle Growth, Increasing Strength & Muscular Recovery
31 mei 2021 · 1 uur 58 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices Lees meer -
How to Lose Fat With Science-Based Tools
24 mei 2021 · 1 uur 48 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
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 Gre… Lees meer -
How to Learn Skills Faster
17 mei 2021 · 1 uur 45 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 : https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
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’ & Boost HRV 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 To Focu… Lees meer -
Supercharge Exercise Performance & Recovery with Cooling
10 mei 2021 · 1 uur 18 min
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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(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 & Coo… Lees meer -
Boost Your Energy & Immune System with Cortisol & Adrenaline
3 mei 2021 · 1 uur 41 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
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 System’s) 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 … Lees meer -
How to Control Your Metabolism by Thyroid & Growth Hormone
26 april 2021 · 1 uur 46 min
This episode discusses 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, mechanisms and tools grounded in specific mechanisms are discussed.
Supplements from Thorne
https://www.thorne.com/u/huberman
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) … Lees meer -
How Hormones Control Hunger, Eating & Satiety
19 april 2021 · 1 uur 40 min
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
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Supplements from Thorne
https://www.thorne.com/u/huberman
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) … Lees meer -
How to Optimize Testosterone & Estrogen
12 april 2021 · 1 uur 57 min
In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior 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 impact 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. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or 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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:26 Sponsors: AG1, LMNT & Waking Up
00:05:50 Hormone Optimization
00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health
00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios
00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine
00:20:58 Testosterone and Libido Pre-Ovulation
00:21:48 Estrogen and Sexual Receptivity; Libido In Males
00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence
00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding
00:27:30 DHEA (dehydroepi… Lees meer -
How Hormones Shape Sexual Development
5 april 2021 · 1 uur 33 min
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. Lees meer
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/hubermanTimestamps
00:00:00 Introduction
00:00:30 AG1, LMNT & Waking Up
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: Arom… -
The Science of Emotions & Relationships
29 maart 2021 · 1 uur 36 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:32 Sponsors: AG1, LMNT & Waking Up
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
0… Lees meer -
How to Increase Motivation & Drive
22 maart 2021 · 1 uur 23 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:30 Sponsors: AG1, LMNT & Waking Up
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, Caf… Lees meer -
How Foods & Nutrients Control Our Moods
15 maart 2021 · 1 uur 39 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
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: P… Lees meer -
Master Stress: Tools for Managing Stress & Anxiety
8 maart 2021 · 1 uur 33 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
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Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
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 Ca… Lees meer -
Control Pain & Heal Faster With Your Brain
1 maart 2021 · 1 uur 33 min
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction/Avenues for Support
00:00:31 Sponsors: AG1, LMNT & Waking Up
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, Tumm… Lees meer -
Optimize Your Learning & Creativity With Science-Based Tools
22 februari 2021 · 1 uur 25 min
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!
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
00:00:00 Introduction
00:00:30 Sponsors: AG1 & LMNT
00:04:53 The Daily (Learning) Routine
00:07:13 Plasticity Is NOT the Goal
00:09:26 No Obligation To Change
00:09:59 Practical Plasticity Language
00:13:37 Pillars of Neuroplasticity
00:15:16 My Daily Routine: Chronotype Management
00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
00:19:09 Delay Caffeine!
00:21:19 Light, Black Coffee, Hydrate
00:22:57 High Alertness, Linear Tasks/Learning
00:25:12 Background Music/Noise: Yay or Nay?
00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
00:28:37 Leveraging GO, NO-GO
00:30:08 Non-Specific Action
00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
00:35:28 Temperaments Vary: And So Should This
00:36:01 The 3 Hour-Long Post Waking Block
00:36:20 Early Morning Exercise and GO Networks
00:38:05 Fasting, Ketogenic Diets, & Food Volume
00:39:41 Sodium/Electrolytes
00:40:57 Avoiding Hot Lunch, Food Pre-Occupation
00:42:01 Post Lunch Low/No Cognitive Load
00:42:56 Hydration, NSDR, Nap
00:44:54 Creativity Work
00:46:26 Creativity Is A Two-Part Phenomenon
00:51:15 Psychedelics
00:5… Lees meer -
How to Learn Faster by Using Failures, Movement & Balance
15 februari 2021 · 1 uur 23 min
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 play 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!
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:29 Sponsors: AG1, LMNT & Waking Up
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… Lees meer -
How to Focus to Change Your Brain
8 februari 2021 · 1 uur 26 min
This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire 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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:32) Sponsors: AG1, LMNT, Waking Up
(00:03:50) Plasticity: What Is it, & What Is It For?
(00:06:30) Babies and Potato Bugs
(00:08:00) Customizing Your Brain
(00:08:50) Hard-Wired Versus Plastic Brains
(00:10:25) Everything Changes At 25
(00:12:29) Costello and Your Hearing
(00:13:10) The New Neuron Myth
(00:14:10) Anosmia: Losing Smell
(00:15:13) Neuronal Birthdays Near Our Death Day
(00:16:45) Circumstances for Brain Change
(00:17:21) Brain Space
(00:18:30) No Nose, Eyes, Or Ears
(00:19:30) Enhanced Hearing and Touch In The Blind
(00:20:20) Brain Maps of The Body Plan
(00:21:00) The Kennard Principle (Margaret Kennard)
(00:21:36) Maps of Meaning
(00:23:00) Awareness Cues Brain Change
(00:25:20) The Chemistry of Change
(00:26:15) A Giant Lie In The Universe
00:27:10) Fathers of Neuroplasticity/Critical Periods
00:29:30) Competition Is The Route to Plasticity
00:32:30) Correcting The Errors of History
00:33:29) Adult Brain Change: Bumps and Beeps
(00:36:25) What It Takes to Learn
(00:38:15) Adrenalin and Alertness
(00:40:18) The Acetylcholine Spotlight
(00:42:26) The Chemical Trio For Massive Brain Change
(00:44:10) Ways To Change Your Brain
(00:46:16) Love, Ha… Lees meer