Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation Andrew Huberman 2024-05-06 | In this episode, my guest is Dr. Casey Means, MD, a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation. We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools. Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.Access the full show notes, including referenced articles and additional resources: hubermanlab.com/episode/dr-casey-means-transform-your-health-by-improving-metabolism-hormone-blood-sugar-regulationThank you to our sponsorsAG1: drinkag1.com/huberman Maui Nui Venison: mauinuivenison.com/huberman Eight Sleep: eightsleep.com/huberman AeroPress: aeropress.com/huberman InsideTracker: insidetracker.com/huberman Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Casey MeansWebsite: caseymeans.com Good Energy (book): amzn.to/4b1RoRHNewsletter: caseymeans.com/newsletter Instagram: instagram.com/drcaseyskitchenX: twitter.com/CaseyMeansMD Facebook: facebook.com/CaseyMeansMDTikTok: tiktok.com/@caseymeansmd YouTube: youtube.com/@CaseyMeansMD Instagram: linkedin.com/in/casey-means-md Timestamps00:00:00 Dr. Casey Means00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot00:14:17 Trifecta of Bad Energy00:24:02 Western Living, United States, Specialization & Medicine00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise00:33:33 Sponsor: AG100:35:03 Tools: Walking & Glucose; Frequent Movement00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)00:57:14 Sponsor: InsideTracker00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing01:16:46 Tool: Environmental Factors; Food, Life as a Process01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality02:33:10 Sleep; Continuous Monitoring & Biomarkers02:37:39 Mindset & Safety, Stress & Cell Danger Response02:44:04 Tool: Being in Nature, Sunlight, Fear02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter#HubermanLab #Health #MetabolicHealth Title Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Ari Wallach: Create Your Ideal Future Using Science-Based Protocols Andrew Huberman 2024-10-14 | In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.Access the full show notes for this episode: hubermanlab.com/episode/ari-wallach-create-your-ideal-future-using-science-based-protocols*Thank you to our sponsors*AG1: drinkag1.com/huberman David Protein: davidprotein.com/huberman Helix Sleep: helixsleep.com/huberman ROKA: roka.com/huberman LMNT: drinklmnt.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabX: https://x.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Ari Wallach*Longpath: longpath.org/ari-wallach A Brief History of the Future: pbs.org/show/a-brief-history-of-the-futureLongpath (book): amzlink.to/az0ySyIHkBkzuTED talk: ted.com/talks/ari_wallach_3_ways_to_plan_for_the_very_long_termNewsletter: longpath.substack.com Futurific Studios: futurificstudios.com Instagram: instagram.com/ariwX: https://x.com/AriW LinkedIn: linkedin.com/in/ariwallach Facebook: facebook.com/longpath.org Threads: threads.net/@ariw*Timestamps*00:00:00 Ari Wallach00:01:58 Sponsors: David, Helix Sleep & ROKA00:06:13 Mental Time Travel; Technology & Present00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today00:22:00 Tool: Empathy for Others00:26:09 Empathy for Future Generations, Emotion & Logic00:31:48 Tool: Emotion to Guide Action00:36:50 Sponsor: AG100:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations00:43:52 Egoic Legacy, Modeling Behavior00:51:13 Social Media, Time Capsule, Storytelling01:00:06 Sponsor: LMNT01:01:18 Short-Term Thinking; Life Purpose, Science & Religion01:09:23 Longpath, Telos, Time Perception01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks01:23:02 Tool: Visualizing Future You01:30:17 Death, Western Society01:36:20 Tool: Writing Letter to Future Self01:41:01 Society, Future Harmony01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”01:58:48 Tool: Behavior & Modeling for the Future02:08:11 Tool: “Why Tuesdays?”, Examining Self02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab Disclaimer: hubermanlab.com/disclaimer
Dr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & Longevity Andrew Huberman 2024-10-07 | In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.Access the full show notes for this episode: hubermanlab.com/episode/dr-craig-koniver-peptide-hormone-therapies-for-health-performance-longevity*Thank you to our sponsors*AG1: drinkag1.com/huberman Joovv: joovv.com/huberman BetterHelp: betterhelp.com/huberman Function: functionhealth.com/huberman Eight Sleep: eightsleep.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Craig Koniver*Koniver Wellness: koniverwellness.com Koniver Aesthetics: koniveraesthetics.com Instagram: instagram.com/koniverwellnessLinkedIn: linkedin.com/in/craig-koniver-md-4bb100126 *Timestamps*00:00:00 Dr. Craig Koniver00:04:52 Sponsors: Joovv & BetterHelp00:07:40 What is a Peptide?00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation00:18:43 BPC-157, Inflammation00:23:27 BPC-157, Injection & Oral Forms; Injury Repair00:28:43 Sourcing, Anabolic Steroids, Testosterone00:34:48 Black & Gray Market, Compounding Pharmacies, Purity00:38:20 Sponsor: AG100:39:51 Partnering with a Physician, LPS00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides00:58:45 Sponsor: Function & Eight Sleep01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health01:05:16 Prescriptions, Physicians & Trust01:14:09 Agency in Your Health01:17:13 MK-677, Appetite01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing01:21:10 Methylated B Vitamins, Homocysteine01:24:47 Peptides for Sleep, Pinealon, Epitalon01:31:03 Glycine, Liver Detoxification; Dosage01:37:19 GLP-1, Compounding Pharmacies01:39:03 Stem Cell Therapy, PRP01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses01:50:20 Covid, NAD Infusion, NMN & NR Supplements01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR02:07:53 PT-141, Vyleesi, Libido; Nausea02:10:57 FDA Approval & Removal, Pharmaceutical Companies02:20:17 Positivity, Mindset & Health02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Health #PeptidesDisclaimer & Disclosures: hubermanlab.com/disclaimer
Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols Andrew Huberman 2024-09-30 | In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.Access the full show notes for this episode: hubermanlab.com/episode/dr-charan-ranganath-how-to-improve-memory-focus-using-science-protocols*Thank you to our sponsors*AG1: drinkag1.com/huberman David Protein: davidprotein.com/huberman Levels: https://levels.link/huberman Waking Up: wakingup.com/huberman Function: functionhealth.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Charan Ranganath*Website: charanranganath.comWhy We Remember (book): amzn.to/4em00o9UC Davis academic profile: https://neuroscience.ucdavis.edu/people/charan-ranganathDynamic Memory Lab: https://dml.ucdavis.eduPublications: https://dml.ucdavis.edu/publicationsMusic: ch-ra.bandcamp.comX: https://x.com/charanranganathInstagram: instagram.com/thememorydocFacebook: facebook.com/profile.php?id=100068804190465*Timestamps*00:00:00 Dr. Charan Ranganath00:02:06 Sponsors: David, Levels & Waking Up00:06:48 Memory: Past, Present & Future; Sleep00:13:23 Self, Memory & Age, Neuroplasticity00:18:50 Tool: Curiosity & Dopamine00:26:55 Dopamine, Forward Movement00:33:09 Sponsor: AG100:34:22 Dopamine, Learning; Curiosity & Appraisal00:40:31 Memory, Hippocampus00:43:34 Prefrontal Cortex & Memory, Aging00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination00:58:53 Sponsor: Function01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline01:09:39 Exercise, Brain Function; ADHD01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD01:23:31 Forgetting, Intention vs. Attention01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness01:36:36 Tool: Pictures, Memories, Intention01:45:46 Deep Focus, Dopamine01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s01:59:51 Déjà Vu02:09:00 Serotonin, Reframing Memories, Trauma02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy02:27:53 Rumination, Trauma, Nostalgia, Narrative02:30:30 Music, Pavlov’s Dogz Band02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science #MemoryDisclaimer & Disclosures: hubermanlab.com/disclaimer
Dr. Victor Carrión: How to Heal From Post-Traumatic Stress Disorder (PTSD) Andrew Huberman 2024-09-23 | In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.Access the full show notes for this episode: hubermanlab.com/episode/dr-victor-carrion-how-to-heal-from-post-traumatic-stress-disorder*Thank you to our sponsors*AG1: drinkag1.com/huberman Eight Sleep: eightsleep.com/huberman BetterHelp: betterhelp.com/huberman Waking Up: wakingup.com/huberman Function: functionhealth.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Victor Carrión*Stanford academic profile: https://stan.md/3zELetj Stanford Health Care profile: https://shc.is/4e9xZzZEarly Life Stress and Resilience Program: https://stan.md/4gCLNo7Books: amzn.to/4gxYosSLinkedIn: linkedin.com/in/victor-carrion-3291b813 *Timestamps*00:00:00 Dr. Victor Carrión00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance00:11:41 Stressors, Perseverate; Children & PTSD00:16:13 Transgenerational Trauma00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms00:31:48 Sponsor: AG100:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy01:02:37 Sponsor: Function01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative01:18:11 Custom Toolbox Development; Energy01:26:32 Tool: 4-Corner Square Response, Understanding Cues01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners01:38:47 Social Media, Boundaries01:46:07 School, Yoga & Mindfulness Curriculum01:55:31 Implementing School Mindfulness Programs, Sleep02:00:52 Barriers to School Programs02:06:08 Redefining Success, Identity02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response02:21:42 Listening to Kids & Adults02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #Science #PTSD Disclaimer & Disclosures: hubermanlab.com/disclaimer
Esther Perel: How to Find, Build & Maintain Healthy Romantic Relationships Andrew Huberman 2024-09-16 | In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating.Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology. Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.Access the full show notes for this episiode: hubermanlab.com/episode/esther-perel-how-to-find-build-maintain-healthy-romantic-relationshipsEsther Perel's new Desire courses are launching tomorrow, September 17—use code HUBERMAN15 for 15% off any course through December: estherperel.com/course-bundles/the-desire-bundle*Thank you to our sponsors*AG1: drinkag1.com/huberman David Protein: davidprotein.com/huberman LMNT: drinklmnt.com/huberman Helix Sleep: helixsleep.com/huberman Function: functionhealth.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Esther Perel*Website: estherperel.com Books: estherperel.com/books Turning Conflict into Connection (Course): estherperel.com/courses/turning-conflict-into-connection Where Should We Begin? (Podcast): estherperel.com/podcast Newsletter: estherperel.com/blog TED Talks: ted.com/speakers/esther_perel X: https://x.com/estherperel Facebook: facebook.com/esther.perelInstagram: instagram.com/estherperelofficialYouTube: youtube.com/@estherperelLinkedIn: linkedin.com/in/estherperel *Timestamps*00:00:00 Esther Perel00:02:03 Sponsors: David Protein, LMNT & Helix Sleep00:06:33 Romantic Relationships, Change & Self00:11:18 Cornerstone vs. Capstone Relationships, Age Differences00:16:53 Young vs. Older Couples, Dynamic Relationships 00:20:13 Identity & Relationship Evolution00:26:00 Curiosity, Reactivity00:30:29 Sponsor: AG100:31:59 Polarization, Conflict; Coherence & Narratives00:38:21 Apologies, Forgiveness, Shame, Self-Esteem00:45:00 Relationship Conflict00:53:48 Sponsor: Function00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships01:08:03 Couples Therapy; Language & Naming01:20:15 Sexuality in Relationships01:26:20 Tool: Love & Desire, Sexuality01:31:28 Infidelity, “Aliveness” 01:35:17 Intimacy, Abandonment, Self-Preservation01:41:26 Erotic Blueprints, Emotional Needs01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies01:59:30 Tool: Relationship Readiness02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #EstherPerel #RelationshipsDisclaimer & Disclosures: hubermanlab.com/disclaimer
The Power of Non-Judgmental Listening Andrew Huberman 2024-09-12 | Dr. Marc Brackett, a professor in the Child Study Center at Yale University and director of the Yale Center for Emotional Intelligence, highlights the importance of compassionate, non-judgmental listening in helping others express their true selves and seek emotional support.
Reducing Digital Dependency in Youth Andrew Huberman 2024-09-11 | Dr. Jonathan Haidt, a professor of social psychology at New York University and bestselling author, explores how technology and culture impact the psychology and health of kids, teens, and adults. He advocates for delaying smartphone and social media use for children, implementing phone-free schools, and promoting real-world play and responsibility to restore a traditional childhood experience.
The Impact of Processed Foods on Our Health Andrew Huberman 2024-09-11 | Dr. Casey Means explains why humans face obesity and chronic diseases, citing a toxic food supply that lacks essential nutrients and advocates for eating unprocessed, nutrient-rich foods to improve health.
Dr. Marc Brackett: How to Increase Your Emotional Intelligence Andrew Huberman 2024-09-09 | In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.Access the full show notes for this episode: hubermanlab.com/episode/dr-marc-brackett-how-to-increase-your-emotional-intelligence*Thank you to our sponsors*AG1: drinkag1.com/huberman BetterHelp: betterhelp.com/huberman Eight Sleep: eightsleep.com/huberman Eudēmonia: eudemonia.net LMNT: drinklmnt.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Marc Brackett*Website: marcbrackett.com Yale academic profile: https://medicine.yale.edu/profile/marc-brackettYale Center for Emotional Intelligence: https://medicine.yale.edu/childstudy/services/community-and-schools-programs/center-for-emotional-intelligencePermission to Feel: marcbrackett.com/permission-to-feelInstagram: instagram.com/marc.brackettLinkedIn: linkedin.com/in/marc-brackett-10a563X: https://x.com/marcbrackett YouTube: youtube.com/@MarcBrackett Facebook: facebook.com/marc.brackett.5 *Timestamps*00:00:00 Dr. Marc Brackett00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia00:06:03 What is Emotional Intelligence?; Self & Others00:11:18 Language & Emotion00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion00:24:35 Sponsor: AG100:26:05 Parent/Teacher Support; Online Etiquette00:31:24 Anonymity, Online Comments00:35:46 Happiness vs. Contentment; Knowing Oneself00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence00:51:28 Sponsor: LMNT00:52:40 Texting & Relationships01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor01:19:42 Discussing Feelings; Emotional Self-Awareness 01:25:00 Understanding Cause of Emotions, Stress, Envy01:33:40 Framing Empathy, Compassionate Empathy01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing01:49:44 Stereotypes, “Emotional”01:53:49 Emotions, Learning & Decision Making; Intention02:02:43 Emotion App & Self-Awareness; Gratitude Practice 02:07:13 Bullying02:18:06 Courage & Bullying; Emotion Education02:25:33 Punishment; Uncle Marvin02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #Science #EmotionalIntelligenceDisclaimer: hubermanlab.com/disclaimer
The Benefits of Using a Glucose Monitor Andrew Huberman 2024-09-08 | Dr. Casey Means discusses the benefits of using a glucose monitor to track dietary and lifestyle impacts on blood sugar levels for improved longevity and reduced confusion in health choices.
Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset Andrew Huberman 2024-09-02 | In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life. Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better. Access the full show notes for this episode: hubermanlab.com/episode/dr-jamil-zaki-how-to-cultivate-a-positive-growth-oriented-mindset*Thank you to our sponsors*AG1: drinkag1.com/huberman Maui Nui Venison: mauinuivenison.com/huberman Joovv: joovv.com/huberman Waking Up: wakingup.com/huberman Function: functionhealth.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Jamil Zaki*Website: jamil-zaki.com Stanford academic profile: https://profiles.stanford.edu/jamil-zaki Social Neuroscience Laboratory: https://www.ssnl.stanford.edu Hope for Cynics (book): jamil-zaki.com/hope-for-cynics Articles: jamil-zaki.com/media X (Personal): https://x.com/zakijam X (Lab): https://x.com/StanfordSNL Instagram: instagram.com/jamil_zaki_psych LinkedIn: linkedin.com/in/jamil-zaki-b0b4a9192 *Timestamps*00:00:00 Dr. Jamil Zaki00:02:12 Sponsors: Maui Nui, Joovv & Waking Up00:06:59 Cynicism00:12:38 Children, Attachment Styles & Cynicism00:17:29 Cynicism vs. Skepticism, Complexity00:23:30 Culture Variability & Trust00:26:28 Sponsor: AG100:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence00:35:59 Stereotypes, Threats00:39:48 Cooperative Environments, Collaboration & Trust00:44:05 Competition, Conflict, Judgement00:48:46 Cynics, Awe, “Moral Beauty”00:55:26 Sponsor: Function00:57:13 Cynicism, Creativity & Workplace01:04:19 Assessing Cynicism; Assumptions & Opportunities01:11:11 Social Media & Cynicism, “Mean World Syndrome”01:18:35 Negativity Bias, Gossip 01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism” 01:32:59 AI, Bias Correction01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting01:51:33 Tool: Testing & Sharing Core Beliefs01:58:09 Polarization vs. Perceived Polarization, Politics02:06:06 Challenging Conversations, Questioning Perceptions 02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #MindsetDisclaimer: hubermanlab.com/disclaimer
Optimal Protocols for Studying & Learning Andrew Huberman 2024-08-26 | In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.Access the full show notes for this episode: hubermanlab.com/episode/optimal-protocols-for-studying-learningThank you to our sponsorsAG1: drinkag1.com/huberman Eight Sleep: eightsleep.com/huberman BetterHelp: betterhelp.com/huberman Waking Up: wakingup.com/huberman LMNT: drinklmnt.com/huberman Timestamps00:00:00 Improve Studying & Learning00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up00:06:45 Offsetting Forgetting00:08:22 Learning & Neuroplasticity00:13:06 Periodic Testing00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)00:28:29 Tools: Study Habits of Successful Students00:36:21 Sponsor: AG100:37:33 Studying & Aspiration Goals; Challenging Material00:42:54 Tool: Testing as a Learning Tool00:48:23 Self-Testing, Repeated Testing00:55:29 Testing Yourself & Knowledge Gaps01:01:11 Sponsor: LMNT01:02:23 New Material & Self-Test Timing01:07:21 Familiarity vs Mastery01:10:55 Self-Testing & Offsetting Forgetting01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #Science #LearningDisclaimer: hubermanlab.com/disclaimer
Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance Andrew Huberman 2024-08-19 | In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk. We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use. We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo. Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.Access the full show notes for this episode: hubermanlab.com/episode/dr-teo-soleymani-how-to-improve-protect-your-skin-health-appearancePre-order Andrew's new book, Protocols: protocolsbook.com*Thank you to our sponsors*AG1: drinkag1.com/hubermanROKA: roka.com/hubermanJoovv: joovv.com/hubermanHelix Sleep: helixsleep.com/hubermanLMNT: drinklmnt.com/huberman*Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Teo Soleymani*Clinical practice: californiadermatology.com/provider/teo-soleymani-md-faad-facmsResearchGate: researchgate.net/profile/Teo-SoleymaniSol Sciences*: sunpowder.co/pages/aboutInstagram: instagram.com/teosoleymanimdLinkedIn: linkedin.com/in/teo-soleymani-m-d-f-a-a-d-f-a-c-m-s-151a5941*We have no financial relationship with Sol Sciences.*Timestamps*00:00:00 Dr. Teo Soleymani00:01:35 Sponsors: ROKA, Joovv & Helix Sleep00:05:45 Skin Turnover; Skin Appearance & Stress 00:13:35 Caffeine, Vasoconstriction & Skin Redness00:16:31 Nicotine, Vaping & Skin Appearance00:18:37 Alcohol, Skin Health00:24:33 Hydration, Fluid Intake & Genetics00:26:19 Tool: Selecting a Moisturizer00:29:28 Sponsor: AG100:30:40 Puffiness Under Eyes & Cause00:32:14 Tool: Skin Cleansing; Frequency, Showers00:41:57 Dry & Flaky Scalp, Dandruff00:46:09 Cost & Skincare Products00:50:20 Tool: Sun Exposure & Skin Health, Mood00:56:24 Sponsor: LMNT00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging01:12:11 Premature Aging & Skincare00:15:56 Choose Mineral or Chemical Sunscreen?01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness01:26:02 Tool: Selecting Mineral-Based Sunscreens01:28:30 Chemical Sunscreens & Blood-Brain Barrier01:30:13 Nutrition, Gut Microbiome & Skin Health01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-301:42:58 Retinoids vs. Retinol, Skin Appearance01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels02:04:10 Psoriasis, Phototherapy02:10:03 Vitiligo, Immune System & Skin Cancer Risk02:15:41 Acne, High Glycemic Index Foods, Dairy02:19:38 Rosacea, Types & Treatments02:23:00 Eczema, Immune System02:25:37 Popping Pimples & Acne Scars; Corticosteroids02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #Science #SkinHealthDisclaimer & Disclosures: hubermanlab.com/disclaimer
Why Kids Shouldnt Have Smartphones Before High School Andrew Huberman 2024-08-12 | Dr. Jonathan Haidt discusses the recommendation against giving children smartphones before high school and suggests alternatives like flip phones to limit internet access.Disclaimer: hubermanlab.com/disclaimer
Dr. Layne Norton: Tools for Nutrition & Fitness Andrew Huberman 2024-08-12 | In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.Access the full show notes for this episode: hubermanlab.com/episode/dr-layne-norton-tools-for-nutrition-fitnessPre-order Andrew's new book, Protocols: protocolsbook.com*Thank you to our sponsors*AG1: drinkag1.com/hubermanMateina: drinkmateina.com/hubermanEight Sleep: eightsleep.com/hubermanMaui Nui: mauinuivenison.com/hubermanLMNT: drinklmnt.com/huberman*Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Layne Norton*Website: biolayne.com REPS Research Review: biolayne.com/repsCarbon Diet Coach: joincarbon.com Books: biolaynestore.com/collections/accessories X: https://x.com/BioLayne Facebook: facebook.com/LayneNorton Instagram: instagram.com/biolayne TikTok: tiktok.com/@biolayne YouTube: youtube.com/@biolayne1*Timestamps*00:00:00 Dr. Layne Norton00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui00:06:39 Science-Based Evidence, Mechanism vs. Outcome00:14:31 Meta-analysis, Methods, Evidence Quality00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data00:33:53 Sponsor: AG100:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis00:42:01 Protein Synthesis, Refractory Response; Resistance Training 00:46:05 Protein Intake, Intermittent Fasting & Training00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth01:05:34 Sponsor: LMNT01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet01:19:50 “The Norton Method”; Tool: Consistency01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest01:33:50 Mind & Body Effects, Stress; Belief Effects01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training01:50:24 Fatigue & Training to Failure, Speed, Strength Training01:59:06 Tool: Training After 50, Consistency02:09:12 Fat Cells, Diabetes, Exercise02:16:50 Metabolism & Age-Related Changes?, Appetite02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”02:33:42 GLP-1 Agonists, Judgement & Obesity02:40:19 Sugar, Excess Calories, Body Weight02:49:16 Satiety, Sugar & Calorie Budget02:54:56 Tool: Individualization, Context & Diet Psychology02:57:22 Seed Oils, Butter, Olive Oil03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits03:13:43 Saturated Fat, Cholesterol; Seed Oils03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein03:57:00 Evidence-Based Approach04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #Nutrition #Fitness Disclaimer: hubermanlab.com/disclaimer
How to Move Through Suffering Andrew Huberman 2024-08-07 | Dr. Martha Beck on the Huberman Lab podcast is out now.Our discussion on the podcast covered specific protocols for moving through suffering, tapping into and challenging your core beliefs, and exploring your imagination and essential self — all toward living your most authentic and fulfilling life.Dr. Beck has an extraordinary ability to take the most important concepts related to human experience and describe them in clear language. She also describes specific practices that can help us move through pain points and grow the good inside of us.It’s a special conversation covering numerous aspects of life, including self-understanding, career, and relationships.Disclaimer: hubermanlab.com/disclaimer
Dr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination Andrew Huberman 2024-08-05 | In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development. Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences. By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life. Access the full show notes for this episode: hubermanlab.com/episode/dr-martha-beck-accessing-your-best-self-with-mind-body-practices-belief-testing-imaginationPre-order Andrew's new book, Protocols: protocolsbook.com*Thank you to our sponsors*AG1: drinkag1.com/huberman BetterHelp: betterhelp.com/huberman Helix Sleep: helixsleep.com/huberman LMNT: drinklmnt.com/huberman Waking Up: wakingup.com/huberman *Dr. Martha Beck*Wayfinder Life Coach Training: marthabeck.com/life-coach-trainingWebsite: marthabeck.com Books: marthabeck.com/booksThe Gathering Room Podcast: marthabeck.com/gathering-podBewildered Podcast: marthabeck.com/episodesBlog: marthabeck.com/blogNewsletter: marthabeck.com/newsletter-opt-inFacebook: facebook.com/themarthabeckInstagram: instagram.com/themarthabeckX: https://x.com/TheMarthaBeck YouTube: youtube.com/@MarthaBeckauthor *Timestamps*00:00:00 Dr. Martha Beck00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT00:05:34 Tool: Perfect Day Exercise00:15:31 “Clear Eyed”, Male vs. Female00:23:31 Family & Work; Directed Attention & Miracles00:30:21 Sponsor: AG100:32:10 Unease, Restlessness & Guilt; Life Worth, Fear00:37:22 Accessing the Subconscious; Compassionate Witness Self00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting00:54:01 Self, Radiance, Death; Awakening00:59:14 Suffering & Compassionate Attention01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind; 01:08:44 Sponsor: Waking Up01:10:20 Western Society & Pressure01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”01:25:02 Energy, Magnetoreception, Pet’s Death01:33:49 Lying to Ourselves, Addiction01:38:18 Tool: “Integrity Cleanse”, Lies; The Light01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency01:55:10 Romantic Relationships; Jobs & Family02:02:06 Hurting Others, Relationship Imbalance02:06:55 Tool: True Empathy02:11:26 “Happiness is an Inside Job”, Codependency02:18:58 Live Your Joy, Western Society02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”02:30:42 “I Like It!”, Punk Rock Music, Love02:34:24 Honesty & Essential Self; Helping People & Healers02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab Title Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Pain Inhibits Pain Andrew Huberman 2024-08-04 | Dr. Sean Mackey explains that applying a painful stimulus to a different part of the body can activate the brain's pain-relieving mechanisms, reducing pain in the original area.Disclaimer: hubermanlab.com/disclaimer
AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More Andrew Huberman 2024-08-02 | Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors.If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023: hubermanlab.com/annual-letter/2023If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here: hubermanlab.com/episode/ama-18-cold-therapy-advice-skin-health-tips-motivation-learning-strategies-more *Timestamps*00:00 Introduction & Announcements00:15 Supporting Mental & Physical Health Research01:56 Exciting New Research Initiatives03:39 Skin Health & Appearance14:46 Cold Therapy Benefits & Guidelines21:18 Self-Motivation Strategies27:05 Understanding REM Sleep28:45 Morning Routine: Exercise & Cold Exposure29:17 The Importance of REM Sleep29:49 Non-Sleep Deep Rest (NSDR) Protocols31:27 REM Sleep Rebound & Compensation32:55 Impactful School Strategies for Learning34:19 Meditation & Micro Gaps in Learning39:13 Physical Activity & Learning41:01 Exploring Shilajit & Testosterone47:51 Writing Process & Overcoming Obstacles51:32 Addiction & Recovery Resources53:47 Closing Remarks & Gratitude#HubermanLab #AMADisclaimer & Disclosures: hubermanlab.com/disclaimer
Dr. Peter Attia: Supplements for Longevity & Their Efficacy Andrew Huberman 2024-07-29 | In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive. We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan. Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk. Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.Access the full show notes for this episode: hubermanlab.com/episode/dr-peter-attia-supplements-for-longevity-their-efficacy*Thank you to our sponsors*AG1: drinkag1.com/huberman LMNT: drinklmnt.com/huberman Levels: https://levels.link/huberman Eight Sleep: eightsleep.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Peter Attia*Website: peterattiamd.com The Drive Podcast: peterattiamd.com/podcastNewsletter: peterattiamd.com/newsletterX: https://x.com/PeterAttiaMD Instagram: instagram.com/peterattiamd YouTube: youtube.com/c/PeterAttiaMD Facebook: facebook.com/peterattiamd *Timestamps*00:00:00 Dr. Peter Attia, NAD Pathway00:02:31 Sponsors: LMNT, Levels & Eight Sleep00:06:38 Categories of Longevity Approaches00:17:22 Peter’s Supplements; Rapamycin & Research Data00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho00:30:35 Sponsor: AG100:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol00:53:31 Perform with Dr. Andy Galpin Podcast00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits01:30:38 Longevity, NR & NMN Supplementation, Inflammation01:41:00 Rapamycin & Immune Function01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor 01:55:24 Radiation & Cancer Risk01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline02:07:12 Tool: Exercise Timing & Energy Levels02:11:22 Peter’s Supplements02:18:46 Andrew’s Supplements02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy 02:26:52 NAD Pathway Supplementation for Longevity?02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity Andrew Huberman 2024-07-22 | In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity. We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.Access the full show notes for this episode: hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevityPre-order Andrew's new book, Protocols: protocolsbook.com*Thank you to our sponsors*AG1: drinkag1.com/huberman Maui Nui Venison: mauinuivenison.com/huberman Eight Sleep: eightsleep.com/huberman Waking Up: wakingup.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Stacy Sims*Website: drstacysims.com Books: drstacysims.com/booksandmore TEDx Talk: youtube.com/watch?v=e5LYGzKUPlE Blog: drstacysims.com/blog Instagram: instagram.com/drstacysimsX: https://x.com/summerstack YouTube: youtube.com/@DrStacySimsFacebook: facebook.com/drstacysimsLinkedIn: linkedin.com/in/stacy-t-sims-phd*Timestamps*00:00:00 Dr. Stacy Sims00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up00:07:03 Intermittent Fasting, Exercise & Women00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women00:21:06 Pre-Training Meal & Brain, Kisspeptin00:26:45 Post-Training Meal & Recovery Window00:29:59 Sponsor: AG100:31:48 Hormones, Calories & Women00:34:24 Women, Strength Improvements & Resistance Training00:39:10 Tool: Women & Training Goals by Age Range00:44:16 Women, Perimenopause, Training & Longevity00:47:14 Women & Training for Longevity, Cardio, Zone 200:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training00:58:23 Perform with Dr. Andy Galpin Podcast00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D301:57:21 Protein Powder; Adaptogens & Timing02:00:11 Pregnancy & Training; Cold & Hot Exposure02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity02:09:38 Tool: Women in 20s-40s & Training, Lactate02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery02:17:22 Training for Longevity, Cellular & Metabolic Changes02:19:30 Nutrition, 80/20 Rule02:23:30 Listening to Self02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Fitness #NutritionTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Stuart McGill: Build a Strong, Pain-Proof Back Andrew Huberman 2024-07-15 | In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain. We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness. We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age. Access the full show notes for this episode: hubermanlab.com/episode/dr-stuart-mcgill-build-a-strong-pain-proof-backWatch the clip on back pain relief and spine anatomy that accompanies this episode: youtu.be/6SSxgAUfFugDemonstration of The McGill Method: youtu.be/f7HLP96HVNM*Thank you to our sponsors*AG1: drinkag1.com/huberman Helix Sleep: helixsleep.com/huberman BetterHelp: betterhelp.com/huberman Waking Up: wakingup.com/huberman LMNT: drinklmnt.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabX: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Stuart McGill*Website: backfitpro.comUniversity of Waterloo academic profile: uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgillPublications: backfitpro.com/medical-publicationsBooks: backfitpro.com/booksYouTube: youtube.com/@backfitpro9992Instagram: instagram.com/backfitproX: https://x.com/drstuartmcgillFacebook: facebook.com/Backfitpro*Timestamps*00:00:00 Dr. Stuart McGill00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs00:20:25 Flexibility & Exercises; Discs & Collagen00:25:43 Sponsor: AG100:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes 00:36:17 Back Pain, Goals & Training Program00:45:57 Spine Hygiene, Back Pain, Powerlifting00:53:33 Genetics & Running00:59:34 Sponsor: LMNT01:00:46 Rehabilitation & Reducing Volume; Injury 01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints01:17:40 Pain Types, Biopsychosocial Model of Pain01:26:15 Coaching, Explosivity & Endurance01:32:43 Virtual Surgery & Rest, Pain Recovery01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support01:51:09 Tool: Daily Walking; Sitting01:55:33 Deadlift & Bone Density, Glute-Ham Raise02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age02:24:16 Platelet-Rich Plasma (PRP); Disc Damage02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #BackPainTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer & Disclosures: hubermanlab.com/disclaimer
How Smoking & Vaping Accelerate Skin Aging Andrew Huberman 2024-07-10 | Dubbed by ElevenLabsSmoking, vaping, and other forms of nicotine consumption adversely affect skin appearance and health by increasing inflammation and causing vasoconstriction.This Short was dubbed by ElevenLabs and is available in Spanish (Mexico) and Hindi. Learn more: elevenlabs.io/hubermanDisclaimer: hubermanlab.com/disclaimer
Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks Andrew Huberman 2024-07-08 | In this episode, my guest is Dr. Matthew Hill, a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.Access the full show notes for this episode at hubermanlab.com/episode/dr-matthew-hill-how-cannabis-impacts-health-the-potential-risksThank you to our sponsorsAG1: drinkag1.com/hubermanEight Sleep: eightsleep.com/hubermanLMNT: drinklmnt.com/hubermanBetterHelp: betterhelp.com/hubermanInsideTracker: insidetracker.com/hubermanHuberman Lab Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Matthew HillHotchkiss Brain Institute: hbi.ucalgary.ca/mist/team/research-chairUniversity of Calgary academic profile: profiles.ucalgary.ca/matthew-hillPublications: scholar.google.ca/citations?user=Q494JnAAAAAJ&hl=en&oi=aoLab website: http://www.hill-lab.caX: https://x.com/canna_brainTimestamps00:00:00 Dr. Matthew Hill00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids00:26:19 Endocannabinoids Types: Anandamide, 2-AG00:33:46 “Munchies”, Cannabis & Appetite00:42:17 Sponsor: AG100:44:06 THC & Anandamide, Pharmacology00:52:37 THC & CB1 Receptors, Intoxication & Appetite00:58:57 Cannabis & Focus, Memory01:04:09 Routes of Administration, Concentration, Cannabis Research01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates01:22:25 Sponsor: InsideTracker01:23:36 Addiction & Cannabis, Cannabis Use Disorder01:31:30 Cannabis Legalization & Use, Edibles & ER Visits01:36:48 Oral Consumption, Edibles, Dosing & Time Course01:41:12 Drug Testing & Cannabis, Exercise01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis02:04:07 Vaping02:07:05 Psychosis, Anxiety & Cannabis02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine02:40:37 Schizophrenia, Cannabis Legalization02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias02:57:00 CBD, Pediatric Epilepsy, Adenosine03:07:22 Entourage Effect; Placebo Effect, CBD & Doses03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 03:27:08 Cyclic Vomiting Syndrome & Hot Shower03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)03:40:18 Cannabis & Anxiety, Anandamide & Stress Response03:45:55 Scientific Discussion, Clarification & Advancement03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #ScienceTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
How to Improve Skin Health & Appearance Andrew Huberman 2024-07-01 | In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/how-to-improve-skin-health-appearanceThank you to our sponsorsAG1: drinkag1.com/hubermanJoovv: joovv.com/hubermanBetterHelp: betterhelp.com/huberman ROKA: roka.com/huberman LMNT: drinklmnt.com/huberman Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterTimestamps00:00:00 Skin Health00:02:59 Sponsors: Joovv, BetterHelp & ROKA 00:07:18 Skin Biology, Skin Layers00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers00:27:24 Sunburn & Skin Cancers00:30:09 Sponsor: AG100:31:58 Vitamin D, Sun Exposure & Sunscreen00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen00:49:20 Skin Cancers, Moles, Laser Resurfacing00:53:59 Sponsor: LMNT00:55:34 Sun Exposure, Melanoma & Life Expectancy01:03:13 Tool: Youthful Skin, Collagen & Vitamin C01:12:55 Peptides, BPC-157, Copper01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser02:21:04 Psoriasis Treatment, Immune System & Prescriptions02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #Health #SkinHealthTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Who Should Consider Fasting & Who Should Avoid It Andrew Huberman 2024-06-26 | Time-restricted feeding is just one approach to regulating food intake that many people find useful for weight loss, but others find it less useful than simply caloric restriction across a “normal” meal distribution.Of course, this is individual, but there are certain incentives to fasting that most people don’t consider. Dr. Gabrielle Lyon is the guest on the current Huberman Lab podcast, which is out now. She discusses some of the advantages of fasting as well as who should probably avoid fasting.During the episode, we discuss protein intake and sources and specific types of training for men and women as it relates to physical health and longevity of the body and brain. There’s also an extensive discussion about nutrition and supplementation and a discussion of different types of training, as well as essential takeaways about mindset for building lasting vigor and health.Disclaimer: hubermanlab.com/disclaimer
Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity Andrew Huberman 2024-06-24 | In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-gabrielle-lyon-how-to-exercise-eat-for-optimal-health-longevity*Andrew's New Book*_Protocols: An Operating Manual for the Human Body_protocolsbook.com*Thank you to our sponsors*AG1: drinkag1.com/hubermanMaui Nui Venison: mauinuivenison.com/huberman Levels: https://levels.link/huberman Helix Sleep: helixsleep.com/hubermanInsideTracker: insidetracker.com/huberman *Huberman Lab Social & Website*Instagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletter*Dr. Gabrielle Lyon*Website: drgabriellelyon.com Forever Strong: A New, Science-Based Strategy for Aging Well (book): amzlink.to/az0pYymmmfC8kInstagram: instagram.com/drgabriellelyonYouTube: youtube.com/c/DrGabrielleLyon X: https://x.com/drgabriellelyon Podcast: drgabriellelyon.com/podcastTEDx talk: youtube.com/watch?v=rvHfNEX09Iw *Timestamps*00:00:00 Protocols Book; Dr. Gabrielle Lyon00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep00:07:40 Skeletal Muscle & Longevity00:11:25 “Under-muscled”, Leucine & Muscle Health00:15:55 Muscle Health00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal00:31:57 Sponsor: AG100:33:46 Quality Protein, Animal & Plant-Based Proteins00:37:36 Dietary Protein Recommendations, Meal Threshold00:41:19 Muscle Health & Aging00:46:02 Supplements & Creatine; Dietary Protein00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk00:52:43 Effects of Dietary Protein & Exercise on Body Composition01:03:06 Thermic Effects, Protein 01:05:02 Sponsor: InsideTracker01:06:14 Protein & Satiety, Insulin & Glucose01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein01:17:48 Dietary Protein, mTOR & Cancer Risk01:21:36 Muscle Span & Aging, Sedentary Behaviors01:24:00 Mixed Meals, Protein Quality, Fiber01:29:21 Inactivity & Insulin Resistance, Inflammation01:38:43 Exercise & Myokines, Brain Health & BDNF01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones01:58:19 Movement, Exercise & Older Adults02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen02:20:18 Fasting, Older Adults; Tool: Meal Timing02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc02:30:59 Medications & Muscle Health02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle02:40:48 Benefits of Skeletal Muscle & Aging02:42:16 Tools: Nutrition & Resistance Training for Muscle Health02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points02:52:00 Mindset Tools: Neutrality; Health & Worth03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols BookTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity Andrew Huberman 2024-06-17 | In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-zachary-knight-the-science-of-hunger-medications-to-combat-obesityThank you to our sponsorsAG1: drinkag1.com/huberman BetterHelp: betterhelp.com/huberman Eight Sleep: eightsleep.com/huberman Waking Up: wakingup.com/huberman LMNT: drinklmnt.com/huberman Huberman Lab Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Zachary KnightUCSF academic profile: https://profiles.ucsf.edu/zachary.knight HHMI profile: hhmi.org/scientists/zachary-knight Publications: https://knightlab.ucsf.edu/publications Lab website: https://knightlab.ucsf.edu X: https://x.com/zaknight Instagram: instagram.com/zknightsfLinkedIn: linkedin.com/in/zachary-knight-29a37977Timestamps00:00:00 Dr. Zachary Knight00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up00:07:07 Hunger & Timescales00:11:28 Body Fat, Leptin, Hunger00:17:51 Leptin Resistance & Obesity00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons00:30:26 Sponsor: AG100:32:15 Body Weight & Obesity, Genes & POMC Neurons00:39:54 Obesity, Genetics & Environmental Factors00:46:05 Whole Foods, Ultra-Processed Foods & Palatability00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning00:58:55 Calories vs. Macronutrients, Protein & Salt01:02:23 Sponsor: LMNT01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 13301:34:49 Alpha-MSH & Pharmacology01:40:41 Dopamine, Eating & Context01:46:01 Dopamine & Learning, Water Content & Food01:53:23 Salt, Water & Thirst02:03:27 Hunger vs. Thirst02:05:46 Dieting, Nutrition & Mindset02:09:39 Tools: Improving Diet & Limiting Food Intake02:14:15 Anti-Obesity Drug Development02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter#HubermanLab #Health #ObesityTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Creating a Collaborative Phone Policy for Kids Andrew Huberman 2024-06-10 | Dr. Jonathan Haidt discusses implementing collaborative approaches among parents to create engaging and adventurous alternatives to screen time for children.Dr. Jonathan Haidt is a professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults.Disclaimer: hubermanlab.com/disclaimer
Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions Andrew Huberman 2024-06-10 | In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games. He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-jonathan-haidt-how-smartphones-social-media-impact-mental-health-the-realistic-solutionsThank you to our sponsorsAG1: drinkag1.com/huberman Helix Sleep: helixsleep.com/huberman AeroPress: aeropress.com/huberman Joovv: joovv.com/huberman LMNT: drinklmnt.com/huberman Huberman Lab Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterTimestamps00:00:00 Dr. Jonathan Haidt00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media00:12:48 Mental Health Trends: Boys, Girls & Smartphones00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood00:20:40 The Tragedy of Losing Play-Based Childhood00:28:13 Sponsor: AG100:30:02 Girls vs. Boys, Interests & Trapping Kids00:37:31 “Effectance,” Systems & Relationships, Animals00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution00:59:48 Sponsor: LMNT01:01:23 Social Media, Trolls, Performance01:06:47 Dynamic Subordination, Hierarchy, Boys01:10:15 Girls & Perfectionism, Social Media & Performance01:14:00 Phone-Based Childhood & Brain Development, Critical Periods01:21:15 Puberty & Sensitive Periods, Culture & Identity01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids01:41:48 Changing Childhood Norms, Policies & Legislature01:49:13 Summer Camp, Team Sports, Religion, Music01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”02:03:14 Casino Analogy & Ceding Childhood; Social Media Content02:09:33 Adult Behavior; Tool: Meals & Phones02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter#HubermanLab #MentalHealthDisclaimer: hubermanlab.com/disclaimer
LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre Andrew Huberman 2024-06-07 | Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.Thank you to our sponsorsAG1: drinkag1.com/hubermanEight Sleep: eightsleep.com/hubermanSocial & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterResources MentionedHuberman Lab Non-Sleep Deep Rest Protocols: youtube.com/playlist?list=PLPNW_gerXa4MFy52YhdZJYhOk11KdfG9G&si=3zMn57ybOQRpD6T_Huberman Lab Guest Series with Dr. Matt Walker: youtube.com/playlist?list=PLPNW_gerXa4OoypUEgZI7uouI12WZrxeS&si=8wkIYFrRLjfNQYhoHuberman Lab Guest Series with Dr. Paul Conti: youtube.com/playlist?list=PLPNW_gerXa4PKMqne6CTj7tWvUvObWA3s&si=qpytj-9iaZaQUjgmHuberman Lab Guest Series with Dr. Andy Galpin: youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr&si=mBbc4lrwCmaxrCgmDr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds: hubermanlab.com/episode/dr-becky-kennedy-protocols-for-excellent-parenting-improving-relationships-of-all-kindsPerform with Dr. Andy Galpin: performpodcast.comTimestamps00:00 Introduction00:31 Sponsors: AG1 & Eight Sleep03:48 Nicotine Discussion07:42 ADHD Management: Tools & Medications12:43 Sleep Deprivation & Recovery18:54 Understanding & Addressing Burnout22:12 Daily Nutrition & Eating Habits24:40 Understanding Food & Neural Pathways26:21 The Benefits of Elimination Diets27:21 Intermittent Fasting & Personal Diet Choices28:23 Top Health & Fitness Recommendations30:50 The Value of Non-Sleep Deep Rest (NSDR)33:08 Testosterone Replacement Therapy Insights38:02 Breathing Techniques for Stress & Focus41:46 Morning Sunlight & Circadian Rhythms43:18 Parenting Tips for a Healthy Start49:03 Final Thoughts & Gratitude#HubermanLabTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality Andrew Huberman 2024-06-03 | In this episode, my guest is Dr. Mary Claire Haver, MD, a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-mary-claire-haver-how-to-navigate-menopause-perimenopause-for-maximum-health-vitalityThank you to our sponsorsAG1: drinkag1.com/huberman AeroPress: aeropress.com/huberman Eight Sleep: eightsleep.com/huberman BetterHelp: betterhelp.com/huberman InsideTracker: insidetracker.com/huberman Huberman Lab Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Mary Claire HaverClinical website: maryclairewellness.com The ‘Pause Life: thepauselife.com The New Menopause (book): amzn.to/4bJHsg5The Galveston Diet: thepauselife.com/pages/the-galveston-diet TikTok: tiktok.com/@drmaryclaire Instagram: instagram.com/drmaryclaireYouTube: youtube.com/@maryclairehavermd8473 Facebook: facebook.com/drmaryclaireLinkedIn: linkedin.com/company/the-pause-life Timestamps00:00:00 Dr. Mary Claire Haver00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp00:06:26 Menopause, Age of Onset00:09:50 Perimenopause, Hormones & “Zone of Chaos”00:14:42 Perimenopause, Estrogen & Mental Health00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy00:29:42 Sponsor: AG100:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs00:38:18 Women’s Health: Misconceptions & Research00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle01:05:18 Sponsor: InsideTracker01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”01:24:00 Estrogen & Testosterone: Starting HRT & Ranges01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms01:37:57 OB/GYN Medical Education & Menopause01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”01:46:53 Collagen, Cellulite, Bone Density01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors02:01:55 Post-menopause & HRT, Sustained HRT Usage02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol02:09:09 Male Support; Rekindle Libido02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter#HubermanLab #WomensHealth #HealthTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Brief Post-Meal Walks & Blood Sugar Regulation Andrew Huberman 2024-06-01 | Dr. Casey Means and Dr. Andrew Huberman discuss how a 10-minute walk or light physical activity after a meal can reduce blood glucose levels by 30-35%.Disclaimer: hubermanlab.com/disclaimer
What Should You Do if You Get a Concussion? Andrew Huberman 2024-05-27 | Dr. Gary Steinberg and Dr. Andrew Huberman discuss the general safety and resilience of the brain against everyday minor head impacts.Dr. Gary Steinberg is a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.Disclaimer: hubermanlab.com/disclaimer
Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis Andrew Huberman 2024-05-27 | In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings. Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-diego-bohorquez-the-science-of-your-gut-sense-the-gut-brain-axisThank you to our sponsorsAG1: drinkag1.com/huberman Joovv: joovv.com/huberman LMNT: drinklmnt.com/huberman Helix Sleep: helixsleep.com/huberman InsideTracker: insidetracker.com/huberman Huberman Lab Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Diego BohórquezAcademic profile: https://medicine.duke.edu/profile/diego-v-bohorquez Lab website: gutbrains.com The Gastronauts Podcast: thinkgastronauts.com/podcastPublications: gutbrains.com/articlesX: https://x.com/gutbrains YouTube: youtube.com/@thebohorquezlabatdukeunive9762TED Talk: youtu.be/utFG8GEvmfgNature Neuroscience profile: nature.com/articles/s41593-023-01373-w Timestamps00:00:00 Dr. Diego Bohórquez00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe00:06:49 Gut-Brain Axis 00:11:35 Gut Sensing, Hormones00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus00:35:28 Sponsor: AG100:37:00 Neuropod Cells & Nutrient Sensing00:43:55 Gastric Bypass Surgery, Cravings & Food Choice00:51:14 Optogenetics; Sugar Preference & Neuropod Cells01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome01:03:03 Sponsor: InsideTracker01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol01:07:38 GLP-1, Ozempic, Neuropod Cells01:11:46 Food Preference & Gut-Brain Axis, Protein01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System01:36:15 Plant Wisdom, Agriculture, Indigenous People01:41:48 Evolution of Food Choices; Learning from Plants01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm01:56:58 Yerba Mate, Chocolate, Guayusa02:00:22 Brain, Gut & Sensory Integration; Variability02:06:01 Electrical Patterns in Gut & Brain, “Hangry”02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition02:22:00 Vagus Nerve & Learning, Humming02:26:46 Digestive System & Memory; Body Sensing02:32:51 Listening to the Body, Meditation02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter#HubermanLab #GutHealth #Science Title Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration Andrew Huberman 2024-05-20 | In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation.This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI.Thank you to our sponsorsAG1: drinkag1.com/huberman Eight Sleep: eightsleep.com/huberman ROKA: roka.com/huberman AeroPress: aeropress.com/huberman LMNT: drinklmnt.com/huberman Dr. Gary SteinbergStanford academic profile: https://stan.md/3WLmBV2Stanford Health Care clinical profile: https://shc.is/4dProuALab website: https://stan.md/4dKFnlA"Why I Went into Medicine: Gary Steinberg, MD, PhD" (video story): youtu.be/m5kEvuaSEuYPublications: https://stan.md/3WMNCawArticlesThe fasciola cinereum of the hippocampal tail as an interventional target in epilepsy: go.nature.com/3UP80oZTransplanted Stem Cell-Secreted Vascular Endothelial Growth Factor Effects Poststroke Recovery, Inflammation, and Vascular Repair: bit.ly/3UFNRSgHuman neural stem cells enhance structural plasticity and axonal transport in the ischaemic brain: bit.ly/3UQFByYRevisiting Stem Cell-Based Clinical Trials for Ischemic Stroke: bit.ly/4bH4jZkTwo-year safety and clinical outcomes in chronic ischemic stroke patients after implantation of modified bone marrow–derived mesenchymal stem cells (SB623): a phase 1/2a study: bit.ly/4bHLNzTMild Hypothermia Reduces Apoptosis of Mouse Neurons In vitro Early in the Cascade: bit.ly/4bH4pjEMild Therapeutic Hypothermia to Improve the Neurologic Outcome after Cardiac Arrest: bit.ly/3UNY0wbChildhood Outcomes after Hypothermia for Neonatal Encephalopathy: bit.ly/3UPvvy5Slow rewarming improved the neurological outcomes of prolonged mild therapeutic hypothermia in patients with severe traumatic brain injury and an evacuated hematoma: go.nature.com/3UQhiRyVision Loss after Intravitreal Injection of Autologous “Stem Cells” for AMD: bit.ly/3UFO5c4Huberman Lab Episodes MentionedDr. Craig Heller: Using Temperature for Performance, Brain & Body Health: youtu.be/77CdVSpnUX4People MentionedTimothy Schallert: professor of psychology, University of Texas at AustinTheresa Jones: professor of psychology, University of Texas at AustinNorma Shumway: father of heart transplantation, Stanford UniversityHenry Kaplan: discovered radiation exposure to treat leukemia, Stanford UniversityTimestamps00:00:00 Dr. Gary Steinberg00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple00:06:16 Stroke, Hemorrhage & Blood Clot00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol00:16:19 Heart & Brain Health; Neurosurgery & Brain Function00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs00:38:24 Sponsor: AG100:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk00:48:31 Exploratory MRI: Benefits & Risks00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery01:17:36 Stem Cells, Immune System, Activity01:21:27 Injury & Recovery, Restraint Therapy01:23:46 Neuroprotection After Injury; Mild Hypothermia01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry01:47:40 Vagal Stimulation01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter#HubermanLab #BrainHealth Disclaimer: hubermanlab.com/disclaimer
LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre Andrew Huberman 2024-05-17 | Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre.Thank you to our sponsorsAG1: drinkag1.com/hubermanEight Sleep: eightsleep.com/hubermanTimestamps00:00 Introduction00:15 Live Event Recap: The Brain Body Contract00:32 Sponsors: AG1 & Eight Sleep03:30 Q&A Session Begins: Napping and Sleep Quality06:34 The Power of the Placebo Effect11:31 Entering Rest and Digest State: Techniques and Tools15:35 Muscle Growth, Learning & the Brain20:13 Hallucinogens: Personal Experiences & Clinical Insights27:28 The Misunderstood Effects of MDMA27:42 Exploring the Potential of MDMA in Clinical Settings29:25 The Complex World of Psychedelics & Mental Health30:07 Ketamine: From Misconception to Medical Use31:53 The Fascinating Science of DMT33:11 Supporting Science: Funding & Future Directions34:48 The Gut-Brain Axis: A Key to Overall Health40:41 Sleep Patterns and Chronotypes: Personalizing Rest42:50 Addressing ADHD & Focus in the Modern World49:27 Closing Remarks & Gratitude#HubermanLab #TheBrainBodyContractTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life Andrew Huberman 2024-05-13 | In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.Thank you to our sponsorsAG1: drinkag1.com/huberman Mateína: drinkmateina.com/huberman Joovv: joovv.com/huberman BetterHelp: betterhelp.com/huberman Waking Up: wakingup.com/huberman Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. James HollisWebsite: jameshollis.net Books: jameshollis.net/hollisBooks.html Jung Platform: bit.ly/3yjVhTJVideos: jameshollis.net/hollisVideos.html Upcoming lectures: jameshollis.net/hollisLecture.htm Resources MentionedErikson’s Stages of Development: bit.ly/3UWEyidWilliam Shakespeare “The Seven Ages of Man”: bit.ly/4bAmD6wSteve Jobs Commencement Speech (2005): youtu.be/UF8uR6Z6KLcJung on Death & Immortality (book): amzn.to/3USykzLLive the Questions (Rainer Maria Rilke): bit.ly/4dAX9YoJames Hollis Books MentionedFinding Meaning in the Second Half of Life: How to Finally, Really Grow Up: amzn.to/3KiQwN7Creating Your Life: Finding Your Individual Path: amzn.to/3UWEHlLLiving Between Worlds: Finding Personal Resilience in Changing Times: amzn.to/3UW3HcBUnder Saturn’s Shadow: The Wounding and Healing of Men: amzn.to/3UvCTOYSwamplands of the Soul: New Life in Dismal Places: amzn.to/3UBwCBGThe Eden Project: In Search of the Magical Other: amzn.to/3UGyIjoPeople MentionedCarl Jung: Swiss psychiatrist, psychoanalyst: bit.ly/3UDStbFMarion Woodman: Jungian analyst, author: https://nyti.ms/3JZcjcoSøren Kierkegaard: Danish theologian, philosopher: stanford.io/3wy0YggTerence: Roman playwright, poet: bit.ly/4bumG3qJoseph Campbell: American author: bit.ly/3wwE4pzIrene Claremont de Castillejo: author, Jungian analyst: amzn.to/3QJLkVXLouis Pasteur: French chemist, microbiologist: bit.ly/4bBwWauErik Erikson: psychoanalyst, known for his theory of stages of development: bit.ly/3QISIRwTimestamps00:00:00 Dr. James Hollis00:02:14 Sponsors: Mateina, Joovv & BetterHelp00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG100:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul00:45:40 Exiting Stimulus-Response, Loneliness, Burnout00:51:19 Meditation & Perception, Reflection00:54:58 Sponsor: Waking Up00:56:15 Recognizing the “Shadow” & Adulthood01:02:48 Socialization; Family & Life Journey01:09:04 Relationships & “Otherness”, Standing Your Ground01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles02:01:40 Pathology & Diagnosis, Internet02:07:05 Life, Suffering & Accountability, “Swamplands” & Task02:11:32 Abuse & Recovery of Self, Patience, Powerlessness02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up”02:17:49 Life Stages; Despair & Integrity Conflict02:25:00 Death, Ego, Mortality & Meaning02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter#HubermanLab Disclaimer: hubermanlab.com/disclaimer
Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming | Huberman Lab Guest Series Andrew Huberman 2024-05-08 | This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life. We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night. Access show notes, including referenced articles and additional resources: hubermanlab.com/episode/guest-series-dr-matt-walker-the-science-of-dreams-nightmares-lucid-dreamingThank you to our sponsorsAG1: drinkag1.com/hubermanBetterHelp: betterhelp.com/huberman LMNT: drinklmnt.com/huberman Helix Sleep: helixsleep.com/huberman WHOOP: join.whoop.com/hubermanMomentous: livemomentous.com/huberman Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Matt WalkerWebsite: sleepdiplomat.com Podcast: sleepdiplomat.com/podcast "Why We Sleep": amzn.to/4a9Tyyl Academic profile: bit.ly/3UK2AgsX: twitter.com/sleepdiplomat Instagram: instagram.com/drmattwalker LinkedIn: linkedin.com/in/sleepdiplomat MasterClass: bit.ly/3U4iEYITimestamps00:00:00 Dreaming00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep00:05:06 Dreams & REM Sleep00:12:20 Evolution of REM Sleep, Humans00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking00:30:51 Sponsor: AG100:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution00:41:27 Daily Experience vs. Dreaming, Emotions00:45:08 Dream Interpretation & Freud, Dream Relevance00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”01:00:28 Sponsor: Whoop01:01:36 Nightmares; Recurring Nightmares & Therapy01:11:08 Targeted Memory Reactivation, Sounds & Nightmares01:15:38 Odor, Paired Associations, Learning & Sleep01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams01:25:38 Lucid Dreaming, REM Sleep, Paralysis01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?01:44:07 Improve Lucid Dreaming01:49:30 Tool: Negative Rumination & Falling Asleep01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest02:05:53 Tool: Older Adults & Early Waking; Sleep Medications02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes02:15:06 Remembering Dreams & Impacts Sleep Quality?02:18:32 Tool: Sleep Supplements02:26:48 Tool: Most Important Tip for Sleep02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter#HubermanLab #Science #SleepTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series Andrew Huberman 2024-05-01 | This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being. We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity. We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions. We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being. The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.Access show notes, including referenced articles and additional resources: hubermanlab.com/episode/guest-series-dr-matt-walker-improve-sleep-to-boost-mood-emotional-regulationThank you to our sponsorsAG1: drinkag1.com/hubermanEight Sleep: eightsleep.com/hubermanLMNT: drinklmnt.com/huberman BetterHelp: betterhelp.com/huberman InsideTracker: insidetracker.com/huberman Momentous: livemomentous.com/huberman Huberman Lab Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Matt WalkerWebsite: sleepdiplomat.com Podcast: sleepdiplomat.com/podcast "Why We Sleep": amzn.to/4a9Tyyl Academic profile: bit.ly/3UK2AgsX: twitter.com/sleepdiplomat Instagram: instagram.com/drmattwalker LinkedIn: linkedin.com/in/sleepdiplomat MasterClass: bit.ly/3U4iEYITimestamps00:00:00 Sleep & Mental Health00:01:09 Sponsors: Eight Sleep, LMNT & BetterHelp00:05:14 Emotions & Sleep, Amygdala00:17:27 Emotional Memory & Sleep00:25:48 “Overnight Therapy” & REM Sleep, Noradrenaline00:29:13 Sponsor: AG100:30:27 Sleep to “Remember & Forget”, Trauma; REM Sleep00:38:27 Hinge Analogy; Motivation, Impulsivity & Addiction00:47:08 Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction00:56:18 Sponsor: InsideTracker00:57:23 Post-Traumatic Stress Disorder (PTSD) & REM Sleep01:06:53 Noradrenaline & REM Sleep, PTSD & Prazosin01:09:40 Addiction, Non-Sleep Deep Rest (NSDR); Liminal States01:16:46 Anxiety & Sleep, Mood vs. Emotions01:23:50 Deep Non-REM Sleep & Anxiety, Sleep Quality01:28:51 Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol01:34:56 Suicidality & Sleep, Pattern Recognition; Nightmares01:46:21 Depression, Anxiety & Time Context01:51:24 Depression, Too Much Sleep?; REM Changes & Antidepressants01:57:37 Sleep Deprivation & Depression02:01:34 Tool: Circadian Misalignment & Mental Health, Chronotype02:04:05 Tools: Daytime Light & Nighttime Darkness; “Junk Light”02:13:04 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter#HubermanLab #Health #SleepTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies Andrew Huberman 2024-04-30 | Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're an existing Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. If you're not a member, you can join Huberman Lab Premium at hubermanlab.com/premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterResourcesFoundational Fitness Protocol: hubermanlab.com/newsletter/foundational-fitness-protocolTimestamps00:00:00 Introduction to AMA #1700:00:14 Exciting Announcement00:02:16 Diving Into the Foundational Fitness Protocol00:09:37 Flexibility in Your Fitness Routine00:17:12 Optimizing Workout Times & Prioritizing Health00:23:31 Closing Thoughts & Huberman Lab Premium BenefitsIn the full AMA episode, we cover:- Periodization & the Philosophy of Fitness- Unlocking the Secrets of Sleep: Insights & Tools- Chronotypes and Personalized Sleep Strategies- The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep- Exploring Naps & Non-Sleep Deep Rest (NSDR)- Effective Learning & Note-Taking Strategies- The Power of Teaching & Self-Testing in Learning#HubermanLab #AMATitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Protocols to Strengthen & Pain Proof Your Back Andrew Huberman 2024-04-29 | In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back. Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet and toes. I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises and more. Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility. Thank you to our sponsorsAG1: drinkag1.com/huberman AeroPress: aeropress.com/huberman Joovv: joovv.com/huberman Waking Up: wakingup.com/hubermanPlunge: plunge.com/huberman Momentous: livemomentous.com/huberman Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabTwitter: twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterApple Podcasts: apple.co/3thCToZSpotify: https://spoti.fi/3PYzuFsResourcesAndrew Huberman demonstrates the McGill Big 3: youtu.be/f7HLP96HVNMThe McGill Big 3: youtu.be/LXYPETeHZlAGlute medius exercise (Toe Stab Hip Raises): youtu.be/6pKKnVg1hzE?si=Zxb8XeC2P0UZyxyx&t=68 Toe spreaders: amzn.to/3JBDNV4Squat University Core Exercises: youtu.be/2_e4I-brfqsAthleanX medial glute exercises to relieve lower back pain: youtu.be/DWmGArQBtFIHuberman Lab Episodes MentionedDr. Sean Mackey: Tools to Reduce & Manage Pain: youtu.be/K9lORz2_XSUGuest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: youtu.be/zEYE-vcVKy8Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: youtu.be/UNCwdFxPtE8Sean Wheeler, MDWebsite: bodyguitar.com Uprise: Back Pain Liberation (book): amzn.to/3JBR54bLinkedIn: linkedin.com/in/drseanwheeler X: twitter.com/DrSeanWheeler Facebook: facebook.com/drseanwheelerYouTube: youtube.com/@dr.seanwheeler7390 Stuart M. McGill, PhDAcademic profile: uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgill Website: backfitpro.com Books: amzn.to/49ZI5jQInstagram: instagram.com/backfitproX: twitter.com/drstuartmcgillYouTube: youtube.com/channel/UCmATSWiGhq8tgEnmYYSLdXQFacebook: facebook.com/BackfitproKelly Starrett, DPTWebsite: thereadystate.com Built to Move (book): amzn.to/3xWMNBOBecoming a Supple Leopard (book): amzn.to/4aTO37kInstagram: instagram.com/thereadystateYouTube: youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA Timestamps00:00:00 Back Health00:03:47 Sponsors: AeroPress, Joovv & Waking Up00:07:57 Back Anatomy: Spine, Vertebrae, Spinal Cord00:12:07 Spinal Cord & Nerves; Herniated Discs00:19:50 Build Strong Pain-Free Back; Bulging Discs00:24:26 Back Pain & Professional Evaluation; Tool: Spine Self-Assessment 00:34:58 Sponsor: AG100:36:29 Tool: McGill Big 3 Exercises, Curl-Up00:44:40 Tool: McGill Big 3 Exercises, Side Plank00:53:13 Tool: McGill Big 3 Exercises, Bird Dog; Back Pain01:04:10 Sponsor: Plunge01:05:37 Tool: Back Pain & Oreo Analogy, Bar Hang01:10:34 Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups 01:21:28 Sciatica, Referred Pain, Herniated Disc01:24:21 Tool: Improve Spine Stability, Strengthen Neck01:29:23 Tools: Strengthen Feet, Toe Spreading01:34:35 Tools: Belly Breathing; Stagger Stance01:42:03 Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel01:50:59 Tool: Psoas Stretching01:57:00 Tool: Back Awareness; Strengthen & Pain-Proof Back02:05:49 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter#HubermanLab #Health #BackHealthTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest Series Andrew Huberman 2024-04-24 | This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity. We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation. We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems. This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity. The next episode in this guest series explains how sleep benefits emotional regulation and mental health. Access show notes, including referenced articles and additional resources: hubermanlab.com/episode/guest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memoryThank you to our sponsorsAG1: drinkag1.com/hubermanHelix Sleep: helixsleep.com/huberman Whoop: join.whoop.com/huberman Waking Up: wakingup.com/huberman InsideTracker: insidetracker.com/huberman Momentous: livemomentous.com/huberman Huberman Lab Social & WebsiteInstagram: instagram.com/hubermanlab Threads: threads.net/@hubermanlabX (formerly Twitter): twitter.com/hubermanlab Facebook: facebook.com/hubermanlab TikTok: tiktok.com/@hubermanlab LinkedIn: linkedin.com/in/andrew-hubermanWebsite: hubermanlab.com Newsletter: hubermanlab.com/newsletterDr. Matt WalkerWebsite: sleepdiplomat.com Podcast: sleepdiplomat.com/podcast "Why We Sleep": amzn.to/4a9Tyyl Academic profile: bit.ly/3UK2AgsX: twitter.com/sleepdiplomat Instagram: instagram.com/drmattwalker LinkedIn: linkedin.com/in/sleepdiplomat MasterClass: bit.ly/3U4iEYITimestamps00:00:00 Sleep & Learning00:00:59 Sponsors: Helix Sleep, Whoop & Waking Up00:05:48 Learning, Memory & Sleep00:09:32 Memory & Sleep, “All-Nighters”, Hippocampus00:13:46 Naps & Learning Capacity00:16:59 Early School Start Times, Performance & Accidents00:26:38 Medical Residency & Sleep Deprivation00:29:35 Sponsor: AG100:30:49 Tool: Sleep Before Learning; Cramming Effect00:35:09 Tools: Caffeine; Timing Peak Learning; “Second Wind”00:44:25 Memory Consolidation in Sleep00:55:07 Sleepwalking & Talking; REM-Sleep Behavioral Disorder01:00:16 REM Sleep Paralysis, Alcohol, Stress01:07:41 Sponsor: InsideTracker01:08:46 Skills, Motor Learning & Sleep01:17:03 Tool: Timing Sleep & Learning, Skill Enhancement01:20:00 Naps; Specificity & Memory Consolidation, Sleep Spindles01:27:21 Sleep, Motor Learning & Athletes; Automaticity01:34:10 Can Learning Improve Sleep?01:39:13 Tool: Exercise to Improve Sleep; Performance, Injury & Motivation01:44:38 Pillars of Health; Dieting & Sleep Deprivation01:49:35 Performance & Poor Sleep, Belief Effects, “Orthosomnia”01:57:03 “Overnight Alchemy”, Sleep & Novel Memory Linking02:05:58 Sleep & Creativity02:11:09 Tools: Waking & Technology; Naps; “Sleep on a Problem”02:20:51 Creative Insight & Sleep02:26:18 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter#HubermanLab #Science #Sleep Disclaimer: hubermanlab.com/disclaimer
The Impact of E-Cigarette and Vape Chemicals and Flavors on the Lungs and Brain Andrew Huberman 2024-04-22 | Dr. Bonnie Halpern-Felsher discusses the significant effects of e-cigarette use on the heart and lungs, highlighting the associated health risks such as lung lesions, pneumonia, asthma, and seizures, primarily caused by the harmful chemicals and carcinogenic aldehydes present in the flavorants.Disclaimer: hubermanlab.com/disclaimer
The NASA Nap Culture: Boosting Alertness & Productivity with Short Naps Andrew Huberman 2024-04-22 | Dr. Matt Walker discusses how @NASA discovered the benefits of short naps in the 1980s, leading to improved alertness and task productivity among astronauts and ground-based employees, fostering what is now known as the NASA nap culture.Disclaimer: hubermanlab.com/disclaimer
Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors Andrew Huberman 2024-04-22 | In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: ai.hubermanlab.com/s/W2sUGXR7Thank you to our sponsorsAG1: drinkag1.com/huberman Eight Sleep: eightsleep.com/huberman Mateina: drinkmateina.com/huberman LMNT: drinklmnt.com/huberman Waking Up: wakingup.com/hubermanMomentous: livemomentous.com/huberman Dr. Bonnie Halpern-FelsherStanford academic profile: stanford.io/3xMlA4EHalpern-Felsher REACH Lab: https://stan.md/4aJvYsCPublications: stanford.io/3JtytmNDonate to the REACH Lab: bit.ly/49MQsiRTobacco Prevention Toolkit Resources: https://stan.md/3Q9l1IsCannabis Awareness & Prevention Toolkit: https://stan.md/3JrsD5xVaping Information, Solutions and Interventions Toolkit: https://stan.md/3Q7K66rX: twitter.com/StanfordTPT Instagram: instagram.com/stanfordreachlabLinkedIn: bit.ly/3w74JsP Facebook: facebook.com/StanfordREACHLabArticlesAssociation Between Youth Smoking, Electronic Cigarette Use, and COVID-19: bit.ly/4d8lWCPAdolescents’ and Young Adults’ Use and Perceptions of Pod-Based Electronic Cigarettes: bit.ly/4d4PhOBAdolescent (Mis)Perceptions About Nicotine Addiction: Results From a Mixed-Methods Study: bit.ly/4daeFCsNicotine Addiction and Intensity of e-Cigarette Use by Adolescents in the US, 2014 to 2021: bit.ly/4b1QZhSUse, marketing, and appeal of oral nicotine products among adolescents, young adults, and adults: bit.ly/49Lp6d0Adolescents’ and young adults’ perceptions of risks and benefits differ by type of cannabis products: bit.ly/4aI4SlHOther ResourcesUnderstanding and Preventing Youth Tobacco Use: A Focus on Vaping (Dr. Halpern-Felsher): youtu.be/VdOhYxu-CsQ?Parents Against Vaping e-Cigarettes (PAVe): bit.ly/3vTVnkeMothers Against Drunk Driving (MADD): madd.orgHuberman Lab Episodes MentionedNicotine's Effects on the Brain & Body & How to Quit Smoking or Vaping: youtu.be/uXs-zPc63kMThe Effects of Cannabis (Marijuana) on the Brain & Body: youtu.be/gXvuJu1kt48Controlling Your Dopamine For Motivation, Focus & Satisfaction: youtu.be/QmOF0crdyRUHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance: youtu.be/x4m_PdFbu-sTimestamps00:00:00 Dr. Bonnie Halpern-Felsher00:01:40 Sponsors: Eight Sleep, Mateina & LMNT 00:05:38 Adolescence00:09:19 Household Conflict, Parents; Smart Phones00:12:35 Smart Phones & Social Media00:18:25 Vaping, E-Cigarettes, Nicotine & Cannabis00:23:46 Adolescent Nicotine Use: Marketing, Flavors00:30:41 Sponsor: AG100:32:13 Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration00:41:35 Addiction & Withdrawal; E-Cigarette Access00:48:48 Vaping Health Hazards, Aldehydes, Flavors00:56:32 Sponsor: Waking Up00:57:48 “Just Say No”, Adolescent Defiance01:04:21 Cannabis & Potency, Blunts, E-Cigarette Combinations01:10:30 Psychosis, THC & Adolescence01:14:11 Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms01:23:05 Social Pressures, Quitting Vaping, Environment Concerns01:30:08 Teen Activities, Social Media, Autonomy01:36:28 Risky Behaviors, Alcohol, Driving, Sexual Behavior01:43:27 International E-Cigarette Use, Regulation01:46:10 Nicotine Pouches, Health Risks; Tolerance01:53:25 Tools: Vaping Interventions, Decision Making, Harm Reduction02:02:37 Fentanyl, Drug Testing, Recreational Drug Use02:13:45 Tool: Organic Conversations & Risky Behavior02:17:20 Long-Term Goals & Teens; Vaping, Pornography & Teens02:24:08 Mental Health Crisis & Substance Use02:29:11 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter#HubermanLab #ScienceDisclaimer: hubermanlab.com/disclaimer
The Importance of High Standards in Mentoring Andrew Huberman 2024-04-21 | Dr. David Yeager discusses the varying perspectives of mentors including the 'protector mindset' and the 'enforcer mindset,' emphasizing the importance of being pushed to maintain high standards.Disclaimer: hubermanlab.com/disclaimer
LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House Andrew Huberman 2024-04-19 | Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House.Thank you to our sponsorsAG1: drinkag1.com/hubermanEight Sleep: eightsleep.com/hubermanTimestamps00:00:00 Introduction00:00:15 Live Event Recap: The Brain Body Contract00:00:36 Sponsor: AG1 & Eight Sleep00:02:50 The Power of Mindset on Stress00:05:23 David Goggins: A Case Study in Resilience00:09:59 Exploring Time Perception & Frame Rate00:18:20 Jet Lag Protocol: Adjusting to New Time Zones00:26:44 The Science of Neuroplasticity00:26:49 The Transformative Power of Psychedelics00:29:26 Exploring Psilocybin & MDMA: Personal Experiences & Insights00:36:12 The Science of Sleep: How Temperature Affects It00:39:38 Understanding Stress Response & Habituation00:41:20 Personal Anecdotes00:47:00 Finding Your Passion: Advice for the Youth00:51:20 Closing Thoughts & GratitudeTitle Card Photo Credit: Mike Blabac - blabacphoto.comDisclaimer: hubermanlab.com/disclaimer
Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series Andrew Huberman 2024-04-17 | This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance. We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial. Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.The next episode in this special series explores the relationship between sleep, memory, and creativity.Thank you to our sponsorsAG1: drinkag1.com/hubermanBetterHelp: betterhelp.com/huberman LMNT: drinklmnt.com/huberman Waking Up: wakingup.com/huberman Eight Sleep: eightsleep.com/huberman Momentous: livemomentous.com/huberman Dr. Matthew WalkerWebsite: sleepdiplomat.com Podcast: sleepdiplomat.com/podcast "Why We Sleep": amzn.to/4a9Tyyl Academic profile: bit.ly/3UK2AgsX: twitter.com/sleepdiplomat Instagram: instagram.com/drmattwalker LinkedIn: linkedin.com/in/sleepdiplomat MasterClass: bit.ly/3U4iEYIArticlesIn short photoperiods, human sleep is biphasic: bit.ly/3Ugrt2NSleep-Dependent Facilitation of Episodic Memory Details: bit.ly/4aOYlFyA Role for REM Sleep in Recalibrating the Sensitivity of the Human Brain to Specific Emotions: bit.ly/3xC8mYaSleep, alcohol, and caffeine in financial traders: bit.ly/44iI7CxThe alerting effects of caffeine, bright light and face washing after a short daytime nap: bit.ly/3VWUbajAdverse impact of polyphasic sleep patterns in humans: Report of the National Sleep Foundation sleep timing and variability consensus panel: bit.ly/4aOYp8gSleep deficiency and motor vehicle crash risk in the general population: a prospective cohort study: bit.ly/4aAgvuUOther ResourcesCrew Factors in Flight Operations IX: Effects of Planned Cockpit Rest on Crew Performance and Alertness in Long-Haul Operations (NASA Technical Memorandum): go.nasa.gov/3xC8bfsThe Matt Walker Podcast: Insomnia Series: bit.ly/3W1d5fZPolyphasic Sleep Community: bit.ly/3VZdSy8Dymaxion Sleep (TIME Magazine): bit.ly/43YfJW5Acute Sleep Deprivation and Risk of Motor Vehicle Crash Involvement (AAA): bit.ly/3W1iFzhHuberman Lab Episodes MentionedJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others: youtu.be/__RAXBLt1iMGuest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs (Episode 1): youtu.be/-OBCwiPPfEUGuest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep (Episode 2): youtu.be/hvPGfcAgk9YPeople MentionedHoward Roffwarg: sleep researcher pioneer: bit.ly/49DtkTWMichael Pollan: author and journalist: bit.ly/3W2NqnkDavid Dinges: professor of psychiatry, University of Pennsylvania: bit.ly/3WkljAnMark Rosekind: NASA expert: bit.ly/3vUp70aTimestamps00:00:00 Sleep Structure00:01:29 Sponsors: BetterHelp, LMNT & Waking Up00:05:42 Sleep Phases & Lifespan00:11:58 Sleep Stages & Lifespan, Sleep Paralysis & Animals00:20:19 Adults & Biphasic Sleep, Modern Society00:25:14 Chronotype, Circadian Rhythms & Biological Flexibility00:29:07 Genetics & Chronotype00:31:42 Sponsor: AG100:32:55 Biphasic Sleep, Adults; Body Position & Sleepiness00:40:09 Naps, Positive Benefits, Nighttime Insomnia00:49:38 Tool: Optimal Nap: Duration & Timing; Grogginess00:58:15 Nap Capacity, “Liminal” States & NSDR01:07:37 NASA Nap Culture, Power Naps01:11:49 Sponsor: Eight Sleep01:12:50 Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol01:18:57 Avoiding Naps: Insomnia, Aging & Sleep Quality Decline01:28:20 Caffeine, “Nappuccino”; Hot Drinks01:38:28 Adenosine Clearance, Sleep 01:43:10 Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality01:49:06 Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol01:56:54 Tool: Nap “Enhancements”, Caffeine, Light & Face Washing02:04:33 Polyphasic Sleep, Adverse Effects02:12:43 Sleep Deprivation & Car Crashes; Polyphasic Sleep02:16:49 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter#HubermanLab #Science #Sleep Disclaimer: hubermanlab.com/disclaimer
