Huberman Lab

How Smell, Taste & Pheromone-Like Chemicals Control You | Episode 25 Jun 21, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Links:

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

Timestamps:

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

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

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

The Science of Vision, Eye Health & Seeing Better | Episode 24 Jun 14, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

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

Timestamps:

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

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

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

How To Build Endurance In Your Brain & Body | Episode 23 Jun 07, 2021

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

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Mechanistic review of training adaptations: http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full.pdf

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

Timestamps:

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

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

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

Science & Tools For Muscle Growth, Increasing Strength & Muscular Recovery | Episode 22 May 31, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Timestamps:

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

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

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

How to Lose Fat with Science-Based Tools | Episode 21 May 24, 2021

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

Thank you to our sponsors:

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

Cold Protocols via The Cold Plunge:

https://thecoldplunge.com/pages/protocols

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Timestamps:

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

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

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

How to Learn Skills Faster | Episode 20 May 17, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Timestamps:

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

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

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

Supercharge Exercise Performance & Recovery with Cooling | Episode 19 May 10, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Timestamps:

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

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

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

Boost Your Energy & Immune System with Cortisol & Adrenaline | Episode 18 May 03, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Links:

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

Timestamps:

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

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

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

How to Control Your Metabolism by Thyroid & Growth Hormone | Episode 17 Apr 26, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Link to recent study on thermal stress and hormones:

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

Timestamps:

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

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

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

How Hormones Control Hunger, Eating & Satiety | Episode 16 Apr 19, 2021

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

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Links:

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

Timestamps:

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

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

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

How to Optimize Testosterone & Estrogen | Episode 15 Apr 12, 2021

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

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

Thank you to our sponsors:

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

Bloodwork sponsor:

InsideTracker - http://insidetracker.com/huberman

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

References:

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

Timestamps:

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

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

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

The Science of Sexual Development | Episode 14 Apr 05, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Links:

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

Timestamps below.

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

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

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

The Science of Emotions & Relationships | Episode 13 Mar 29, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Links:

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

Timestamps:

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

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

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

How To Increase Motivation & Drive | Episode 12 Mar 22, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Timestamps below.

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

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

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

How Foods and Nutrients Control Our Moods | Episode 11 Mar 15, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Artificial Sweeteners and Gut Microbiome:

Anti-Depressive Effects of EPAs

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

Free Resource: Links to Studies on Supplements Discussed

https://examine.com/

Timestamps below.

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

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

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

Master Stress: Tools for Managing Stress & Anxiety | Episode 10 Mar 08, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Timestamps below.

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

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

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

Control Pain & Heal Faster with Your Brain | Episode 9 Mar 01, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Other links:

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

Timestamps below.

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

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

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

Optimize Your Brain with Science-based Tools | Episode 8 Feb 22, 2021

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

Thank you to our sponsors:

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

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Links I mention:

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

Timestamps below.

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

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

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

How to Learn Faster by Using Failures, Movement & Balance | Episode 7 Feb 15, 2021

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

Thank you to our sponsors:

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

Supplements from Thorne:

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

Timestamps below.

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

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

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

How to Focus to Change Your Brain | Episode 6 Feb 08, 2021

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

Thank you to our sponsors:

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

Supplements from Thorne:

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

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

Timestamps below.

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

As always, thank you for your interest in science!

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

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

Understanding and Using Dreams to Learn and to Forget | Episode 5 Feb 01, 2021

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

Thank you to our sponsors:

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

Supplements from Thorne:

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

Timestamps below.

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

As always, thank you for your interest in science!

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

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

Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness | Episode 4 Jan 25, 2021

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

Thank you to our sponsors:

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

Supplements from Thorne:

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

Timestamps below.

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

As always, thank you for your interest in science!

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

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

Using Science to Optimize Sleep, Learning & Metabolism | Episode 3 Jan 18, 2021

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

Thank you to our sponsors:

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

Timestamps below.

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

As always, thank you for your interest in science!

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

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

Master Your Sleep & Be More Alert When Awake | Episode 2 Jan 11, 2021

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

Thank you to our sponsors:

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

Timestamps can be found below:

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

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

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

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

As always, thank you for your interest in science!

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

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

How Your Brain Works & Changes | Episode 1 Jan 04, 2021

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

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

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

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

Time stamps below.

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

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

Welcome to the Huberman Lab Podcast Dec 21, 2020

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

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

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

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

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

Thank you for your interest in science!

-Andrew

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