Thank you! The master circadian clock in the body puts all cells and tissues into a cohesive rhythm, and it does so through two methods: secreting a peptide that signals cells to adjust their clocks, and synchronizing the temperature under which cells exist. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. The information provided in this show is. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. The importance of studying both sexes of animals and humans in scientific research to reveal important sex differences that can impact health practices, such as responses to drugs and sleep schedules. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). This simple breath assessment indicates where our nervous system is and how reactive we InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you From Jocko Willink comes an updated edition of the blockbuster bestselling leadership book that Adjunctive triple chronotherapy rapidly improves mood and suicidality in suicidal depressed inpatients, Extreme Ownership: How U.S. Navy SEALs Lead and Win, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Both Males & Females, Rick Rubin: How to Access Your Creativity, Developing a Rational Approach to Supplementation for Health & Performance, Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others, The Science of Creativity & How to Enhance Creative Innovation, Using Caffeine to Optimize Mental & Physical Performance, Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive, Dr. Chris Palmer: Diet & Nutrition for Mental Health, Science-Based Tools for Increasing Happiness, Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle, How Meditation Works & Science-Based Effective Meditations, Dr. Eddie Chang: The Science of Learning & Speaking Languages, Fitness Toolkit: Protocol & Tools to Optimize Physical Health, Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring, The Effects of Cannabis (Marijuana) on the Brain & Body, Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating, Nicotines Effects on the Brain & Body & How to Quit Smoking or Vaping, Dr. David Anderson: The Biology of Aggression, Mating, & Arousal, Focus Toolkit: Tools to Improve Your Focus & Concentration. Here we provide a simple one stop shop to his Andrew Huberman explains how sugar is sensed, metabolized, and used in the body, the connection between sugar, dopamine, and cravings, and Andrew Huberman discusses the role of salt (sodium) in the nervous system and the key role it plays health and mental & physical Andrew Huberman breaks down the profound effect the gut has on the nervous system. Huberman Lab. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Close. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). In this episode of the Huberman Lab podcast, Andrew Huberman takes a deep dive into all things cannabis: biological mechanisms underlying its effects, medical applications, impact on body systems, adverse health consequences, and much more. About. By recording these variables and superimposing them with what they learn from the podcast and elsewhere, listeners can identify patterns of behavior that may be impacting their sleep and wakefulness. Learn protocols to improve various kinds of physical endurance, how the body differentially uses energy sources, the mechanisms underlying fat loss, and so much more! Andrew Huberman 2.67M subscribers Subscribe 823K views 6 months ago In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize. However, in general, starchy carbohydrates, white meat, and some fish tend to increase tryptophan levels, leading to more lethargic states, while nuts and meats tend to increase dopamine and epinephrine levels, leading to wakefulness. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Apigenin is derived from chamomile and works by increasing the activity of chloride channels. Eating early in the day tends to shift ones circadian rhythm earlier, while eating late in the day tends to delay it. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging . In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Support Scientific Research in the Huberman Lab at Stanford. Check out our members only collection packed with Hubermans greatest tips. Temperature is the effector of circadian rhythms and eating also plays a role in shifting the circadian rhythm, particularly when traveling to new locations and adjusting to local meal schedules. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Any actions taken based on the information provided in these notes are solely at your own risk. The amount of thermogenesis is greater for amino acid-rich foods like meats. Read more here, Cant get enough Andrew Huberman? In this show, he deconstructs world-class performers from eclectic areas (investing, chess, pro sports, etc. FAQ. Show sub menu. Oh, and learning a lot on the way! Mel is in a category all her own. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. There is no one-size-fits-all prescription for how much light we need, as it depends on individual factors such as melatonin receptors, metabolic types, genetic histories, and family histories. Every episode is packed with deeply relatable topics, tactical advice, hilarious screwups, compelling conversations, and the tools and inspiration you need to create a better life. These circuits are chemical and neural, and over time, they become unique to a persons patterns and rhythms. In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. Huberman Lab Podcast Notes Huberman Lab Andrew Huberman Podcast / dr andrew huberman Episode 50: Dr. David Berson: Understanding Your Brain's Logic & Function | Huberman Lab Andrew Huberman and Dr. Berson break down the science behind how we learn and perceive the world, our internal landscape, how we process. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. The precursor to neurotransmitters such as dopamine and norepinephrine come from the foods we eat, with tyrosine being the precursor to dopamine, and tryptophan being the precursor to serotonin. While I have made every effort to ensure their accuracy, they may contain . Here we provide a simple one stop shop to his. Health & Fitness. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Key points about the importance of light on our bodies and how it affects our mood and metabolism: Light is important for regulating mood and sleep. Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Great if you are in an office all day or have a desk job, Stored in muscle cytoplasm so efficiently accessed, The upside is it is a fast energy source but the downside is you have to do something with carbon waste which can increase acidity in muscle by breaking up ATP, but remember, lactate is not the cause of fatigue, For anything below 90-120 minutes, our main concern is carbon waste management, Be careful of ingesting fast carbs prior to exercise to avoid glucose spikes and crash, Practice and train fueling how you will during the race, All living organisms use carbon and ATP in different balances for energy the final endpoint of carbohydrate metabolism is water, ATP, and carbon dioxide, Protein is only aerobic and has to be oxidized and will not enhance performance, Protein is transient and not good at being stored so not an effective fuel source, Theres a tiny amount of fat stored in muscle but the majority of fuel from fat comes systemically this is why you lose fat from the entire body, not just the area you exercise, Like carbohydrates, the final endpoint of fat metabolism is water, ATP, and carbon dioxide, The average person probably has enough fat stored to survive for 30 days (you wouldnt feel good but the point is, fat will never be your limiting factor its just too slow to use), Youll have more pain in small muscle groups youll never throw up after arm day but you might after leg day, An order doesnt matter unless you experience fatigue from previous exercises, You dont need heavy load it only needs to be around what your target is (e.g., want to improve at 50% 1RM just train in that range), You wont be as sore so you can easily do 3-4x per week per muscle group or do more reps in fewer days, Progression: try to add 1-2 reps per week (or more time if the goal is wall sit or plank), Remember, fat isnt your limiter here but carbohydrates will be creating acid problem and oxygen transportation problems, Muscular endurance is localized but anaerobic capacity is systemic, Consider the gear system instead of thinking about zones, Gear 1: can you breathe in and out through your nose at a set cadence? A pilot study, Long-chain omega-3 fatty acids and headache in the U.S. population, Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial, Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis, Effect of Peppermint and Eucalyptus Oil Preparations on Neurophysiological and Experimental Algesimetric Headache Parameters, Herbal treatments for migraine: A systematic review of randomised-controlled studies, The head and face are so heavily infused with blood vessels, so there is a spreading out of inflammatory response that triggers pain mechanisms and leads to headaches, Three primary origins of headaches: nerve-based, muscle-based, and meningeal based, Knowing what kind of headache you have is indispensable for the treatment of headache, Quality deep sleep reduces the frequency of headaches and time to repair after brain injury, Raise baseline of health to reduce risk of headaches: sleep, sunlight at the right time of day, avoiding bright light at night, nutrition, exercise, healthy social connection, Omega-3 through diet or supplement (1g EPA per day) has potent effects on reducing pain, frequency, and intensity of hormonal-based headaches related to menstruation, The use of essential oils for headache relief is not pseudoscience! We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Support Scientific Research in the Huberman Lab at Stanford, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, Guest Series | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity, How to Stop Headaches Using Science-Based Approaches, Guest Series | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Males & Females, Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness. In addition to the anatomy and physiology, you will Andrew Huberman and Dr. David Spiegel take a deep dive into self-hypnosis. Professor Huberman encourages listeners to conduct a simple experiment by tracking four parameters they have control over: exposure to sunlight, meals, exercise, and non-sleep deep rest protocols such as meditation or yoga nidra. Hypnosis works by engaging neuroplasticity and combining the alert, focused wakeful state with the deep rest state, resulting in a unique state that maximizes learning and deep rest. Get access to Podcast Notes Premium today! For the full show notes, visit hubermanlab.com. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. However, if you want to use cold exposure for fat loss and thermogenesis, you should allow yourself to shiver as it activates the release of a chemical called succinate from muscle, which activates brown fat cells to increase metabolism and cause fat burning. Upcoming episodes will cover sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. Skip to the content. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Thank you to our sponsors Read more here, Cant get enough Andrew Huberman? Check out our members only collection packed with Hubermans greatest tips. Support Scientific Research in the Huberman Lab at Stanford. Close your eyes and try to put 100% of focus on the third eye or breathing for three breaths; Open eyes and visually focus on one body part or area for three breaths; Look at something in the environment for three breaths; Focus on something further for three breaths; Acknowledge you are a small body in a large world for three breaths; Step back to interoception for three breaths, Remember, pay attention to breathing the whole time, Benefits of meditation last beyond the actual practice itself, Meditation isnt just one thing like exercise, different meditation practices have a specific focus or goal, You can consciously adjust the acuity of your attention because of the ability to engage the left prefrontal cortex, Brain tissue does not have sensory neurons, Meditation practice trains you for interoceptive practice if you are prone to anxiety, walking or moving meditation may be more beneficial to avoid intrusive interceptive thoughts, Then, choose the meditation that allows you to practice working against the default state train the thing that you do less easily, The friction allows you to change neural circuitry, Exteroceptive bias meditation focusing on something in the environment around you, Interoceptive bias meditation focusing on the internal state and breathe, In many breathwork practices, you actively inhale and actively exhale, Positive effects of meditation on mood: being present correlates to happiness, Be cautious with meditation time: meditation too close to sleep may actually disrupt it since its a practice of focus, Its a controversial finding but regular meditation may reduce sleep needs and allow people to function better cognitively and physically via cortisol management, Yoga nidra can reduce cortisol and enhance neuromodulators as much as or more than traditional meditation, To get better at falling asleep or falling back asleep in the middle of the night, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, mood, and deliberately manage interoception/exteroception, traditional meditation is beneficial. Dr. Huberman will discuss neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Welcome to the Huberman Lab Podcast. Huberman Lab. Red light flashes delivered early in the day can help repair the mitochondria, but it needs to be dim later in the day and at night to avoid negative effects on circadian rhythms. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. They breakdown elements of Dr. Huberman explores the necessity of play and how it forms us as human beings. Andrew Huberman talks about how to arrange our physical workspace and ourselves in that workspace to make us maximally alert, focused, and Andrew Huberman talks about goals and the science of setting and achieving goals. ), digging deep to find the tools, tactics, and tricks that listeners can use. This members only content is a compilation of Andrew Hubermans most important episodes! Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. He discusses the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the . Show sub menu. I am Dr. Andrew Huberman. Curious about Andrew Hubermans recipe for good sleep? with a particular strain, you will experience it every time your reaction doesnt change, Reddening of the eyes and dryness of mouth is due to reductions in saliva because of CB1 and CB2 receptors in eyes and mouth, Munchies happen because of signaling of the hypothalamus to the gut which activates neurons and triggers: (1) preoccupation with anticipation and taste of food; (2) narrowed focus on food, There are some anti-pain effects from CB1 effects, Note: most studies dont distinguish between indica and sativa strains, Aside from those who just like being high, people use marijuana to achieve a certain state (such as creativity), Dopamine is closely related to convergent and divergent thinking and creativity, In professions where theres a lot of creativity required (such as artist, musician) there tends to be a lot of manic depression, Cannabis may unlock a willingness to explore different options by reducing anxiety, Both sativa and indica strains impact basal ganglia and CB1 which disrupts neural circuitry speech is the movement of the mouth, People who smoke sativas tend to be more talkative, Cannabis users may read sentences with less intonation and annunciation in voice, Around 6-9% of people have hypoactive sexual desire and activity disorder (reduced libido), Nucleus accumbens and dopamine are particularly vital in sex pathways, Prolactin and dopamine are opposing when dopamine is high, prolactin is low, and vice versa, For people who experience elevated prolactin levels when using marijuana, areas of the brain responsible for sexual arousal were not activated; for people who experience sexual arousal when using cannabis, prolactin is not elevated, Smoking marijuana more than twice per week increases prolactin levels, It seems edible marijuana does not have the same effect on libido and prolactin but the research is not extensive enough to draw definitive conclusions, Chronic cannabis does seem to impair sperm motility, Cannabis increases cortisol in some and reduces it in others, THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Just because marijuana is legal in many places, doesnt mean its safe for everyone, Some of the highest chronic use of cannabis is among youth 16-24 (working or students) this is concerning because it leads to a higher likelihood of developing depression, anxiety, or psychosis later in life because the brain is still developing, In youth who start using marijuana at 12 or 14, the risk of the psychotic episode is greatly increased because of thinning of gray matter (involved in planning & executing plans, and organizing life), Some (not all) recovery of brain function can be restored: focus on behaviors that increase brain health (future episode coming soon) like cardiovascular exercise. May 23, 2022 Dr. Andrew Huberman | A Podcast Notes Collection Dr. Andrew Huberman, Ph.D. ( @hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. Most studies have looked at aerobic exercise, which tends to work best when done 30 minutes after waking, 3 hours after waking, or 11 hours after waking when body temperature tends to peak. Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. Support Scientific Research in the Huberman Lab at Stanford. Blue light during the day is beneficial and helps with resetting the circadian clock, but at night, bright lights should be avoided, regardless of their color. In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. Benefits for glycemic, energy, cognitive focus, etc. Light is important for triggering our circadian rhythms, which regulate our sleep-wake cycles and many other bodily processes. Pregnancy is identified as a salient and obvious example of a sex difference that has a range of endocrine and neuro effects, which will be explored in more depth in future episodes featuring experts from Stanford and other institutions. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Newsletter. The science and logic for each tool are described. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Diving into the knowledge out there to publish hopefully useful articles about how science can help us improve ourselves. In this episode of the Huberman Lab Podcast, learn all about breathing - the biology of respiration, nose versus mouth breathing,. Following me would be greatly appreciated as it will allow me to join the Medium Partner Program. Identify the source of glucose dysregulation and work backward: it might be that youre eating carbs without fiber or protein, it may be endogenous, heart issue, etc. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk." Dr. Andy Galpin (@DrAndyGalpin), Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. However, hypnosis requires guidance from a script or a trained hypnotist and is more about modulating the circuits that underlie state, rather than specific information. Shop. Andrew Huberman Podcast /dr andrew huberman. The tools, tactics, and are essential to maintaining a regular circadian rhythm earlier, eating... For people of different ages ; s only collection packed with Hubermans tips! Of the Huberman Lab podcast, hosted by Dr. Andrew Huberman is a that. Tools, tactics, and optimal performance can converge, leading to a bigger wake-up signal the... Independently created and do not imply any sponsorship or endorsement by the source podcast unless... 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