Huberman Lab &#8211; Scicomm Media

InsideTracker: https://insidetracker.com/huberman

Our Patreon page

https://www.livemomentous.com/huberman.

Supplements from Momentous

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Memory, Improving Memory

(00:02:45) Eight Sleep, Thesis, InsideTracker

(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory

(00:11:12) Context & Memory Formation

(00:13:46) Tool: Repetition, Improving Learning & Memory

(00:17:11) Co-Activation and intensity Neuron Activation

(00:20:50) Different Types of Memory

(00:25:40) Memory Formation in the Brain, Hippocampus

(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory

(00:31:49) Emotion & Memory Enhancement

(00:36:44) Tool: Emotion Saliency & Improved Memory

(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline

(00:47:14) Adrenaline & Cortisol

(00:49:35) Accelerating the Repetition Curve & Adrenaline

(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing

(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)

(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline

(01:08:42) Timing of Adrenaline Release & Memory Formation

(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory

(01:15:12) Adrenaline Linked with Learning: Not a New Principle

(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories

(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis

(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function

(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability

(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement

(01:37:29) Photographic Memory

(01:38:49) “Super Recognizers,” Facial Recognition

(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement

(01:49:12) Déjà Vu

(01:53:24) Tool: Meditation, Daily Timing of Meditation

(02:02:21) How to Enhance Memory

(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Understanding & Controlling Aggression | Episode 71 May 09, 2022

This episode I describe the neural mechanisms that activate and control aggressive states and beahviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

ROKA: https://www.roka.com -- code: huberman

Helix Sleep: https://www.helixsleep.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Our Patreon page

https://www.livemomentous.com/huberman.

Supplements from Momentous

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Aggression, Types of Aggression

(00:03:33) AG1 (Athletic Greens), ROKA, Helix Sleep

(00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model”

(00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)

(00:22:14) Psychiatric Disorders & Aggression

(00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression

(00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting

(0:35:56) Testosterone & Competitiveness/Estrogen & Aggression

(00:43:00) Sunlight, Melatonin & Aggression

(00:45:46) Cortisol, Serotonin & Aggressive Behaviors

(00:51:56) Tool: Omega-3 Supplementation & Mood

(00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction

(00:55:54) Tool: Ashwagandha & Cortisol Reduction

(00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity

(01:00:37) Testosterone & Aggression, Competitive Work Environments

(01:05:07) Testosterone, Amygdala, Challenge & Effort

(01:09:27) Caffeine, Alcohol & Impulsivity

(01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression

(01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior

(01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression

(01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships

(01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Episode 70 May 02, 2022

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

https://www.livemomentous.com/huberman.

Supplements from Momentous

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure

(00:03:12) Momentous Supplements

(00:04:27) The Brain-Body Contract

(00:05:30) AG1 (Athletic Greens), Thesis, InsideTracker

(00:09:42) Stress Response Pathways, Hormesis

(00:16:38) Plants, Polyphenols, Sulforaphane

(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed

(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response

(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)

(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges

(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2

(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation

(00:48:40) EPA Omega-3s & Depression

(00:52:02) Krill Oil vs. Fish Oil Supplements?

(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy

(00:59:24) Tool 4: Food Sources of EPA Omega-3s

(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing

(01:10:22) Benefits of Omega-3s

(01:14:40) Tool 5: Food Sources of DHA Omega-3s

(01:17:07) Vitamin D & Sun Skin Exposure

(01:22:18) Role of Vitamin D, Gene Regulation

(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation

(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D

(01:34:23) Vitamin D & Longevity

(01:36:46) Sun Exposure & Sunscreen

(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables

(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate

(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety

(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation

(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism

(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle

(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna

(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood

(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory

(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk

(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)

(02:31:29) Insulin signaling, FOXO3 & Longevity

(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility

(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin

(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals

(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter

Title Card Photo Credit: Mike Blabac

The Science & Health Benefits of Deliberate Heat Exposure | Episode 69 Apr 25, 2022

I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

ROKA - https://www.roka.com - code "huberman"

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

Supplements from Momentous

I am pleased to announce that the Huberman Lab Podcast is now partnered with Momentous. Momentous supplements are of the very highest quality; each is third-party tested for purity and accuracy of dosage. To learn more about the Huberman Lab Podcast-Momentous partnership, the supplements I that take, and stay up-to-date with future product announcements, visit: https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Heat & Health

(00:03:37) Momentous Supplements

(00:04:52) The Brain-Body Contract

(00:05:46) LMNT, InsideTracker, ROKA

(00:09:31) Body Shell Temperature vs. Body Core Temperature

(00:13:28) Thermal Regulation, Hyperthermia

(00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA)

(00:26:30) Protocols & Benefits of Deliberate Heat Exposure

(00:33:37) Tools & Conditions for Deliberate Heat Exposure

(00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health

(00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation

(00:47:56) Longevity & Heat Exposure, FOXO3

(00:52:30) Deliberate Cold & Heat Exposure & Metabolism

(00:54:48) Deliberate Heat Exposure & Growth Hormone

(01:04:32) Parameters for Heat & Cold Exposure

(01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure

(01:12:00) Heat Exposure & Growth Hormone

(01:16:20) Tool: Hydration & Sauna

(01:17:10) Heat, Endorphins & Dynorphins, Mood

(01:28:44) Tool: Glabrous Skin To Heat or Cool

(01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism

(01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure

(01:49:11) Benefits of Heat Exposure

(01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Episode 68 Apr 18, 2022

I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

Supplements from Thorne

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Using Light to Improve Health

(00:04:31) The Brain-Body Contract

(00:05:17) AG1 (Athletic Greens), Thesis, LMNT

(00:09:56) Physics of Light, Electromagnetic Energy

(00:12:23) Wavelengths of Light

(00:15:38) How Light Penetrates Tissues

(00:20:13) Light & the Body: Direct & Indirect Signals

(00:28:35) Light, Seasonality & Melatonin

(00:33:40) Melatonin: Regulatory & Protective Effects

(00:38:49) Tools: Optimizing Melatonin Levels

(00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen

(00:58:09) Seasonality, Romantic Passion & Testosterone

(01:02:13) Tool: Skin Sun Exposure & Testosterone

(01:06:13) Light & Improved Pain Tolerance

(01:11:55) Protocol: Sun Exposure & Chronic Pain

(01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)

(01:19:44) Light & Enhanced Immune Function

(01:23:30) Tool: Light During Winter Months

(01:26:18) Light Therapies: Local vs. Systemic Exposure

(01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light

(01:32:44) Light Conditions & Sleep Optimization

(01:39:00) Infrared Light, Skin & Wound Healing

(01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)

(01:49:20) Infrared Light & Age-Related Vision Loss

(01:59:36) Tools: Infrared Panels, Morning Exposure

(02:05:22) Infrared Light at Night, Shift Work

(02:08:35) Light Flicker Phototherapy & Neuroprotection

(02:19:07) Phototherapies for Health

(02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter, Brain-Body Contract

Title Card Photo Credit: Mike Blabac

Dr. Kyle Gillett: How to Optimize Your Hormones for Health & Vitality | Episode 67 Apr 11, 2022

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

ROKA: https://roka.com - use code "huberman"

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

Supplements from Thorne

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization

(00:03:10) The Brain-Body Contract

(00:04:10) Thesis, InsideTracker, ROKA

(00:08:24) Preventative Medicine & Hormone Health

(00:14:17) The Six Pillars of Hormone Health Optimization

(00:17:14) Diet for Hormone Health, Blood Testing

(00:20:21) Exercise for Hormone Health

(00:21:06) Caloric Restriction, Obesity & Testosterone

(00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1

(00:29:08) Sleep Quality & Hormones

(00:35:03) Testosterone in Women

(00:38:55) Dihydrotestosterone (DHT), Hair Loss

(00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine

(00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto

(00:52:30) Hair loss, DHT, Creatine Monohydrate

(00:55:07) Hair Regrowth, Male Pattern Baldness

(00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM

(01:04:00) Oral Contraception, Perceived Attractiveness, Fertility

(01:10:31) Testosterone & Marijuana or Alcohol

(01:14:27) Sleep Supplement Frequency

(01:15:34) Testosterone Supplementation & Prostate Cancer

(01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein

(01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil

(01:30:54) Testosterone Replacement Therapy (TRT)

(01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM

(01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats

(01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone

(01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels

(01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency

(01:56:44) Boron, Sex Hormone Binding Globulin (SHBG)

(01:58:13) Human Chorionic Gonadotropin (hCG), Fertility

(02:04:18) Prolactin & Dopamine, Pituitary Damage

(02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P)

(02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)

(02:18:19) Blood Test Frequency

(02:19:41) Long-Term Relationships & Effects on Hormones

(02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships

(02:29:05) Cold & Hot Exposure, Hormones & Fertility

(02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin

(02:37:24) Growth Hormone-Releasing Peptides (GHRPs)

(02:39:38) BPC-157 & Injury, Dosing Frequency

(02:45:23) Uses for Melanotan

(02:48:21) Spiritual Health Impact on Mental & Physical Health

(02:54:18) Caffeine & Hormones

(02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Brain-Body Contract

Title Card Photo Credit: Mike Blabac

Using Deliberate Cold Exposure for Health and Performance | Episode 66 Apr 04, 2022

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

ROKA: https://roka.com - use code "huberman"

Helix Sleep: https://helixsleep.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

Supplements from Thorne

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Deliberate Cold Exposure, Health Warning

(00:04:23) Tool: Moderate Exercise & Cognitive Work

(00:10:47) The Brain-Body Contract

(00:11:32) AG1 (Athletic Greens), ROKA, Helix Sleep

(00:15:37) Circadian Rhythm & Body Temperature

(00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin

(00:25:26) Mental Effects of Cold Exposure

(00:29:02) Physical Effects of Cold Exposure

(00:30:11) How Cold Should the Temperature Be?

(00:34:53) Cold Showers vs. Cold Water Immersion

(00:38:27) Protocols for Cold Exposure

(00:50:57) Optimal Mindset(s) During Cold Exposure

(00:55:26) Tool: Using Movement During Cold Exposure

(00:57:51) Optimal Frequency of Cold Exposure

(01:00:22) Cold Exposure for Dopamine, Mood & Focus

(01:12:55) Cold Exposure & Metabolism, Brown Fat

(01:25:55) Tool: Caffeine, Dopamine & Cold Exposure

(01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering

(01:34:15) Norepinephrine & Fat Cells

(01:36:22) Cold, Physical Performance, Inflammation

(01:47:36) Hyperthermia & Glabrous Skin Cooling

(01:53:27) Tool: Palmar Cooling & Endurance

(02:03:18) Cold Exposure to Groin, Increasing Testosterone

(02:07:50) Tool: Optimal Timing for Daily Cold Exposure

(02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65 Mar 28, 2022

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

Supplements from Thorne

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Dr. Andy Galpin, Strength & Endurance Training

(00:03:08) The Brain-Body Contract

(00:03:55) AG1 (Athletic Greens), Thesis, InsideTracker

(00:08:20) Adaptations of Exercise, Progressive Overload

(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness

(00:27:30) Modifiable Variables of Strength Training, Supersets

(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy

(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction

(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept

(01:10:48) Mind-Muscle Connection

(01:16:16) Mental Awareness

(01:27:57) Breathing Tools for Resistance Training & Post-Training

(01:37:25) Endurance Training & Combining with Strength

(01:51:20) Tools: Protocols for Endurance Training

(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle

(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting

(02:35:57) Cold Exposure & Training

(02:43:15) Heat Exposure & Training

(02:53:47) Recovery

(03:04:02) Tool: Sodium Bicarbonate

(03:17:26) Tool: Creatine Monohydrate

(03:20:08) Absolute Rest

(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Controlling Sugar Cravings & Metabolism with Science-Based Tools | Episode 64 Mar 21, 2022

I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

Supplements from Thorne

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Sugar & Physiology

(00:02:25) The Brain-Body Contract

(00:03:13) Thesis, AG1 (Athletic Greens), InsideTracker

(00:07:40) Sugar & the Brain

(00:10:06) Appetite & Hormones: Ghrelin & Insulin

(00:14:17) Glucose & Brain Function

(00:24:19) Glucose & Physical Activity

(00:26:16) Fructose vs. Glucose

(00:32:41) When to Eat High-Sugar Foods?

(00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings

(00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy

(00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food

(00:58:03) Glucose Metabolism in the Brain

(01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings

(01:12:08) Sugary Drinks, Highly Refined Sugars

(01:14:33) Artificial Sweeteners

(01:22:36) ADHD, Omega-3s

(01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine

(01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice

(01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon

(01:45:10) Berberine, Sustained Low Blood Glucose Levels

(01:51:24) Tool: Sleep & Sugar Cravings

(01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Instagram, Twitter, Thorne, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Using Salt to Optimize Mental & Physical Performance | Episode 63 Mar 14, 2022

I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

Our Patreon page

Supplements from Thorne

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Role of Salt

(00:02:18) The Brain-Body Contract

(00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings

(00:10:57) AG1 (Athletic Greens), LMNT, InsideTracker

(00:15:06) Salt Regulation

(00:17:13) How the Brain Senses Salt

(00:24:15) Salt & Thirst

(00:29:27) Blood Pressure & Thirst

(00:33:47) Kidneys & Urine Regulation

(00:39:08) Vasopressin: Roles in Libido & Urination

(00:45:46) How Much Salt Do You Need?

(00:56:45) Should You Increase Your Salt Intake?

(01:02:19) Tools: Determining Your Individual Salt Intake

(01:14:02) Iodine, Sea Salt

(01:17:13) Salt: Roles in Stress & Anxiety

(01:24:20) Other Electrolytes: Magnesium & Potassium

(01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine

(01:32:28) General Recommendations for Salt Intake

(01:36:34) Perception of Salt & Sugar Taste, Processed Foods

(01:47:13) Role of Sodium in Neuronal Function, Action Potentials

(01:53:13) Dehydration

(01:55:36) What Salt Intake is Best for You?

(02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Episode 62 Mar 07, 2022

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

ROKA: https://roka.com - code "huberman"

Helix Sleep: https://helixsleep.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

https://hubermanlab.com/tour - code: ‘huberman’

Pre-sale tickets go on sale on Tuesday, March 8th at 10 AM PT

Our Patreon page

Supplements from Thorne

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Dr. Justin Sonnenburg, Gut Microbiome

(00:02:55) The Brain Body Contract

(00:04:16) AG1 (Athletic Greens), ROKA, Helix Sleep

(00:08:30) What is the Gut Microbiome?

(00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability

(00:16:00) Breast Feeding, C-Sections & Pets

(00:21:56) The Human Microbiome Project at Stanford

(00:26:30) Traditional vs. Industrialized Populations

(00:28:58) Resilience of the Microbiome

(00:35:10) Regional Differences Along Your GI Tract

(00:42:04) Fasting, Cleanses & Gut Health

(00:51:19) Dietary Differences

(01:01:24) Simple vs. Complex Carbohydrates, Processed Foods

(01:07:03) Artificial & Plant-based Sweeteners

(01:12:44) Cleanses: Useful? Harmful?

(01:14:50) Your Microbiome & Your Immune System

(01:20:17) Dietary Fiber & Fermented Foods

(01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation

(01:41:33) Ripple Effects of a Healthy Diet

(01:45:00) Does a High-Fiber Diet Make Inflammation Worse?

(01:47:22) Over Sterilized Environments

(01:50:15) The Gut Microbiome’s Effect on Physiology

(01:56:45) Gut-Brain Connection

(01:59:30) Probiotics: Benefits & Risks

(02:04:20) Prebiotics: Essential?

(02:07:00) Tools for Enhancing Your Gut Microbiota

(02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

How to Enhance Your Gut Microbiome for Brain & Overall Health | Episode 61 Feb 28, 2022

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

Our Patreon page

Supplements from Thorne

Social & Website

Article Links

Book Links

"The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life"

Timestamps

(00:00:00) Gut Microbiome

(00:03:02) AG1 (Athletic Greens), LMNT, InsideTracker

(00:06:55) Your Gut-Brain Axis

(00:09:44) Gut-Brain Anatomy

(00:15:32) Microbiota vs. Gut Microbiome

(00:20:01) Roles of Gut Microbiome

(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach

(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger

(00:38:02) Glucagon Like Peptide 1; GLP-1

(00:42:22) Tools: ‘Free Will’ & Food Cravings

(00:44:46) Mechanical Cues from Gut to Brain

(00:49:05) Dopamines, Vomiting

(00:52:06) Indirect Signals from Gut Microbiota

(00:59:30) Gut Microbiome “Critical Periods”

(01:03:08) How Gut Health Controls Overall Health

(01:12:25) What is a Healthy Gut Microbiome?

(01:15:00) Tools: Enhance Your Gut Microbiome

(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods

(01:37:07) High-Fiber Diets & Inflammation

(01:40:58) Artificial & Non-Caloric Sweeteners

(01:44:27) Structure & Function of Gut-Brain Axis

(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance | Episode 60 Feb 21, 2022

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

ROKA - https://roka.com - code "huberman"

Our Patreon page

Supplements from Thorne

Huberman Lab Social & Website

Dr. David Spiegel Links

Stanford Center for Stress and Health
Support Dr. Spiegel’s Research at Stanford (tax-deductible)
Dr. Spiegel’s Published Work
Email: david@reveri.com

Article Links

Timestamps

(00:00:00) Dr. David Spiegel MD, Hypnosis

(00:04:16) AG1 (Athletic Greens), Thesis, ROKA

(00:09:09) Clinical Hypnosis

(00:16:45) Stage Hypnosis

(00:20:25) Neurobiology of Hypnosis

(00:26:04) ADHD

(00:28:22) Hypnosis for Stress & Sleep

(00:32:12) Hypnosis to Strengthen Neural Connections

(00:37:19) Restructuring Trauma Narratives

(00:45:14) Ketamine Therapy

(00:50:07) Self-directed Hypnosis, Reveri

(00:56:53) Eliminating Obsessive Thoughts, Superstitions

(01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test

(01:15:36) EMDR (Eye Movement Desensitization Reprocessing)

(01:21:43) Confronting Stress & Trauma

(01:27:56) The Mind-Body Connection

(01:31:35) Dealing with Grief

(01:35:45) Hypnosis in Children & Groups

(01:40:06) Drug Therapies & Hypnosis

(01:42:39) Breathing Patterns, Peak Performance

(01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

The Science of Love, Desire and Attachment | Episode 59 Feb 14, 2022

In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion." I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

Our Patreon page

Supplements from Thorne

Social & Website

YouTube - https://www.youtube.com/andrewhubermanlab

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

Twitter - https://twitter.com/hubermanlab

Facebook - https://www.facebook.com/hubermanlab

Website - https://hubermanlab.com

Newsletter - https://hubermanlab.com/neural-network

Article Links

For additional links and resources on Maca, Tongkat Ali and Tribulus, also see links in “Human Effect Matrix” at examine.com.

Book Links

Timestamps

(00:00:00) Desire, Love & Attachment

(00:02:59) Odor, Perceived Attractiveness & Birth Control

(00:08:04) Thesis, AG1 (Athletic Greens), InsideTracker

(00:14:13) Romance: Balancing Love & Desire

(00:19:00) Animal Studies, Vasopressin & Monogamy

(00:22:06) Strange Situation Task, Childhood Attachment Styles

(00:32:52) Adult Attachment Styles

(00:38:50) Secure Attachment

(00:41:23) Autonomic Arousal: The “See-Saw”

(00:50:39) Tool: Self-Awareness, Healthy Interdependence

(00:53:11) Neurobiology of Desire, Love & Attachment

(00:58:02) Empathy & Mating & the Autonomic Nervous System

(01:10:02) Positive Delusion, Touch

(01:15:20) Relationship Stability

(01:21:22) Selecting Mates, Recognition of Autonomic Tone

(01:38:28) Neural Mechanisms of Romantic Attachment

(01:47:43) Autonomic Coordination in Relationships

(01:56:13) Infidelity & Cheating

(02:08:56) “Chemistry”, Subconscious Processes

(02:12:44) Tools: Libido & Sex Drive

(02:20:20) Maca (Maca root)

(02:25:58) Tongkat Ali (Longjack)

(02:28:56) Tribulus terrestris

(02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Patreon, Instagram, Twitter, Thorne

Title Card Photo Credit: Mike Blabac

Using Play to Rewire & Improve Your Brain | Episode 58 Feb 07, 2022

In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age.

Thank you to our sponsors

AG1 (Athletic Greens) - https://www.athleticgreens.com/huberman

ROKA - https://www.roka.com - code "huberman"

Helix Sleep: http://helixsleep.com/huberman

Our Patreon page:

Supplements from Thorne:

Social & Website

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

Twitter - https://twitter.com/hubermanlab

Facebook - https://www.facebook.com/hubermanlab

Website - https://hubermanlab.com

Newsletter - https://hubermanlab.com/neural-network

Article Links

Book Links

Timestamps

(00:00:00) The Power of Play

(00:02:23) Tool: Reading on Smart Phones, Sighing & Learning

(00:09:14) AG1 (Athletic Greens), Roka, Helix Sleep

(00:13:57) Homeostatic Regulation of Play

(00:23:53) Childhood Play & Mindsets

(00:29:21) Contingency Testing

(00:32:17) The (Power of) Playful Mindset

(00:36:13) Body Postures

(00:44:03) Rule Testing & Breaking

(00:48:24) Role Play

(00:50:39) Neurobiology of Low-stakes Play

(00:54:22) Expanding Capabilities through Tinkering

(01:00:03) Play Is THE Portal to Neuroplasticity

(01:04:44) Adulthood Play

(01:10:14) Fire Together, Wire Together

(01:18:03) Trauma & Play Deficits & Recovery

(01:23:25) Competition & Dynamic Movement

(01:27:36) Chess, Mental Roles, Novelty

(01:32:52) Personal Play Identity

(01:37:24) Play Transforms Your Future Self

(01:40:55) Recommendations for Play

(01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Patreon, Instagram, Twitter, Thorne

Title Card Photo Credit: Mike Blabac

Optimizing Workspace for Productivity, Focus, & Creativity | Episode 57 Jan 31, 2022

In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity.

Thank you to our sponsors

LMNT: https://www.drinkLMNT.com/huberman
AG1 (Athletic Greens): https://www.athleticgreens.com/huberman
Theragun: https://theragun.com/huberman

Our Patreon

Supplements from Thorne

Social & Website

Links

Timestamps

(00:00:00) Arranging Environment for Focus
(00:02:40) LMNT, AG1 (Athletic Greens), Theragun
(00:07:55) How to Increase Focus
(00:10:02) Lighting Your Work in Phase 1
(00:16:00) Lighting Your Work in Phase 2
(00:19:45) Lighting Your Work in Phase 3
(00:24:17) Where to Look While You Work
(00:28:02) Arranging Your Environment
(00:31:24) Body Posture
(00:34:22) How Long to Do Deep Work
(00:36:50) Set the Right Visual Window Size
(00:42:15) 45 min / 5 min Rule
(00:44:23) The Cathedral Effect: Analytic vs Creative Work
(00:55:50) Leveraging Background Noise
(01:02:20) Binaural Beats for Work
(01:06:38) The Best Binaural Frequency for Work
(01:11:17) How Binaural Beats Increase Focus
(01:13:56) Minimizing Interruptions
(01:20:01) Sit or Stand, or Both?
(01:25:18) Movement in the Workspace
(01:31:00) Summary & Shifting Work Environments
(01:39:36) Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne

Title Card Photo Credit: Mike Blabac

Dr. Alia Crum: Science of Mindsets for Health & Performance | Episode 56 Jan 24, 2022

My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives.

Thank you to our sponsors

Thesis - https://takethesis.com/huberman
ROKA - https://roka.com - code "huberman"
InsideTracker - https://insidetracker.com/huberman

Dr. Alia Crum Links

Our Patreon page: https://www.patreon.com/andrewhuberman

Supplements from Thorne: https://www.thorne.com/u/huberman

Huberman Lab Social

Links

Timestamps

(00:00:00) Introducing Dr. Alia Crum from Stanford University
(00:03:15) Thesis, ROKA, Inside Tracker
(00:08:26) What Is a Mindset & What Does It Do?
(00:14:45) Mindsets Change Our Biological Responses to Food
(00:22:28) Beliefs About Our Food Matter
(00:25:57) Placebo vs Beliefs vs Nocebo Effects
(00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise
(00:33:44) Motivational Messaging & Mindset About Fitness
(00:39:30) The Power of a ‘Potency & Indulgence’ Mindset
(00:42:03) Mindsets About Sleep, Tracking Sleep
(00:45:00) Making Stress Work For (or Against) You
(01:01:50) Mindsets Link Our Conscious & Subconscious
(01:04:50) 3 Best Ways to Leverage Stress
(01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets
(01:19:40) Mindsets About Medicines & Side Effects
(01:26:25) How to Teach Mindsets
(01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds
(01:36:20) The Stanford Mind & Body Lab, Resources for Stress
(01:38:30) Synthesis, Participating in Research
(01:39:04) Subscribe, Sponsors, Patreon, Instagram, Twitter, Thorne

Title Card Photo Credit: Mike Blabac

The Science of Setting & Achieving Goals | Episode 55 Jan 17, 2022

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.

Thank you to our sponsors:

LMNT - https://www.drinkLMNT.com/huberman
Athletic Greens - https://www.athleticgreens.com/huberman
ROKA - https://www.roka.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
Facebook - https://www.facebook.com/hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network

Links:

Timestamps:

(00:00:00) The Neuroscience of Goals
(00:01:56) Tool 1: Learn Fast(er) by the 85% Rule
(00:06:04) LMNT, Athletic Greens, ROKA
(00:13:55) Brain Circuits for Setting & Pursuing Goals
(00:21:52) Determining the Value of Goals
(00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps
(00:30:29) Peripersonal Space vs. Extrapersonal Space
(00:35:39) Visually Focusing on a Goal Line Improves Performance
(00:43:50) How Vision Improves Performance: Blood Pressure
(00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit
(00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate
(00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start
(01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator
(01:07:26) Tool 6: Make Goals Moderately Lofty
(01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year
(01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment
(01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals
(01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine
(01:34:26) How Dopamine Influences Vision & Vice Versa
(01:38:10) Interim Summary of Goal-Pursuit Steps
(01:39:50) Tool 9: Space-Time Bridging
(01:49:59) Summary
(01:51:50) Subscribe, Sponsors, Patreon, Supplements: Thorne, Instagram, Twitter, Newsletter

Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance | Episode 54 Jan 10, 2022

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.

Thank you to our sponsors:

Thesis - https://takethesis.com/huberman
Athletic Greens - https://www.athleticgreens.com/huberman
Headspace - https://www.headspace.com/specialoffer

Our Breath Collective:

http://www.ourbreathcollective.com/huberman

Dr. Jack Feldman Links:

UCLA website - https://bioscience.ucla.edu/people/jack-feldman
Wikipedia - https://en.wikipedia.org/wiki/Jack_L._Feldman
Twitter - https://twitter.com/prebotzinger
Instagram - https://www.instagram.com/jacklfeldman

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
Newsletter - https://hubermanlab.com/neural-network

Timestamps:

00:00:00 Introducing Dr. Jack Feldman
00:03:05 Sponsors: Thesis, Athletic Greens, Headspace, Our Breath Collective
00:10:35 Why We Breathe
00:14:35 Neural Control of Breathing: “Pre-Botzinger Complex”
00:16:20 Nose vs Mouth Breathing
00:18:18 Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles
00:20:11 Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
00:26:20 How We Breathe Is Special (Compared to Non-Mammals)
00:33:40 Stomach & Chest Movements During Breathing
00:36:23 Physiological Sighs, Alveoli Re-Filling, Bombesin
00:49:39 If We Don’t Sigh, Our Lung (& General) Health Suffers
01:00:42 Breathing, Brain States & Emotions
01:05:34 Meditating Mice, Eliminating Fear
01:11:00 Brain States, Amygdala, Locked-In Syndrome, Laughing
01:16:25 Facial Expressions
01:19:00 Locus Coeruleus & Alertness
01:29:40 Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia
01:35:22 Stroke, Muscle Strength, TBI
01:38:08 Cyclic Hyperventilation
01:39:50 Hyperbaric Chambers
01:40:41 Nasal Breathing, Memory, Right vs. Left Nostril
01:44:50 Breathing Coordinates Everything: Reaction Time, Fear, etc.
01:57:13 Dr. Feldman’s Breathwork Protocols, Post-Lunch
02:02:05 Deliberately Variable Breathwork: The Feldman Protocol
02:06:29 Magnesium Threonate & Cognition & Memory
02:18:27 Gratitude for Dr. Feldman’s Highly Impactful Work
02:20:53 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne

Title Card Photo Credit: Mike Blabac

LIFESPAN: The Science Behind Why We Age | Lifespan with Dr. David Sinclair | Episode 1 Jan 05, 2022

I am honored to share the first episode of the new podcast, Lifespan with Dr. David Sinclair.

Dr. Sinclair is a professor of genetics at Harvard Medical School. He is also the co-director of Harvard Medical School's Paul F. Glenn Center for Biology of Aging Research.

David is both a friend and a colleague, and I am delighted to have helped him in the creation of this new podcast.

It will be an 8-episode series that provides a deep dive into the science behind why we age and the newest research on what we can do to slow, stop and even reverse aging.

While we have Episode 1 of the Lifespan podcast here, please be sure to navigate over to the Lifespan with Dr. David Sinclair podcast channel to subscribe. New episodes will come out every Wednesday for the next 8 weeks. I am certain that you will both enjoy it and learn from it.

Show notes for this episode can be found on the Lifespan with Dr. David Sinclair podcast channel.

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices: https://megaphone.fm/adchoices

The Science of Making & Breaking Habits | Episode 53 Jan 03, 2022

In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.

I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.

I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.

The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.

Thank you to our sponsors:

Athletic Greens - http://www.athleticgreens.com/huberman
InsideTracker - http://www.insidetracker.com/huberman
Helix Sleep - http://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
Newsletter - https://hubermanlab.com/neural-network

Links:

Excellent review on science of habits - https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-122414-033417
Meta-analysis on habits - https://journals.sagepub.com/doi/full/10.1177/1539449219876877

Timestamps:

00:00:00 Introducing Habits; New Programs
00:02:30 Athletic Greens, InsideTracker, Helix Sleep
00:06:52 Habits versus Reflexes, Learning, Neuroplasticity
00:08:51 Goal-Based Habits vs. Identity-Based Habits
00:11:40 How Long It (Really) Takes to Form a Habit; Limbic-Friction
00:16:07 Linchpin Habits
00:18:55 Mapping Your Habits; Habit Strength, Context-Dependence
00:22:55 Automaticity
00:24:03 Tool 1: Applying Procedural Memory Visualizations
00:27:48 Hebbian Learning, NMDA receptors
00:31:00 Tool 2: Task Bracketing; Dorsolateral Striatum
00:37:08 States of Mind, Not Scheduling Time Predicts Habit Strength
00:38:16 Tool 3: Phase-Based Habit Plan: Phase 1
00:46:29 Tool 3: Phase-Based Habit Plan: Phase 2
00:55:24 Tool 3: Phase-Based Habit Plan: Phase 3
01:01:34 Habit Flexibility
01:04:57 Should We Reward Ourselves? How? When? When NOT to.
01:10:30 Tool 4: “Dopamine Spotlighting” & Task Bracketing
01:18:22 Tool 5: The 21-Day Habit Installation & Testing System
01:28:26 Breaking Habits: Long-Term (Synaptic) Depression
01:35:49 Notifications Don’t Work
01:37:50 Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”
01:44:26 Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction/
01:45:28 Conclusion & Synthesis
01:48:27 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter

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

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices: https://megaphone.fm/adchoices

Dr. David Sinclair: The Biology of Slowing & Reversing Aging | Episode 52 Dec 27, 2021

In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.

In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.

Thank you to our sponsors:

ROKA - https://www.roka.com - code "huberman"
InsideTracker - https://www.insidetracker.com/huberman
Magic Spoon - https://www.magicspoon.com/huberman

Dr. David Sinclair Links:

Lifespan Podcast: https://lifespanpodcast.com
Twitter: https://twitter.com/davidasinclair
Instagram: https://www.instagram.com/davidsinclairphd/
YouTube: https://www.youtube.com/davidsinclairpodcast
Lifespan (book): https://amzn.to/3mAZQjF
Aging Test Waitlist: https://www.doctorsinclair.com
Harvard Lab Website: https://sinclair.hms.harvard.edu

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
Newsletter - https://hubermanlab.com/neural-network

Timestamps:

00:00:00 Dr. David Sinclair, Harvard Medical School
00:03:30 ROKA, InsideTracker, Magic Spoon
00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging
00:10:23 What Causes Aging? The Epigenome
00:15:53 Cosmetic Aging
00:17:15 Development Never Stops, Horvath Clock
00:20:12 Puberty Rate as a Determinant of Aging Rate
00:23:00 Fasting, Hunger & Food Choices
00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy
00:34:50 Caffeine, Electrolytes
00:35:56 Blood Glucose & the Sirtuins; mTOR
00:37:55 Amino Acids: Leucine, “Pulsing”
00:44:35 Metformin, Berberine
00:50:29 Resveratrol, Wine
00:53:20 What Breaks a Fast?
00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing
01:09:10 Are Artificial Sweeteners Bad for Us?
01:12:04 Iron Load & Aging
01:15:05 Blood Work Analysis
01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary
01:26:02 Amino Acids, Plants, Antioxidants
01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen
01:40:35 Neuroplasticity & Neural Repair
01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”
01:48:07 Obesity & How It Accelerates Aging, GnRH
01:52:10 Methylation, Methylene Blue, Cigarettes
01:56:17 X-Rays
01:59:00 Public Science Education, Personal Health
02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com
02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram

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

Science of Social Bonding in Family, Friendship & Romantic Love | Episode 51 Dec 20, 2021

This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.

Thank you to our sponsors:

ROKA - https://www.roka.com - code "huberman"
Athletic Greens - https://www.athleticgreens.com/huberman
Headspace - https://www.headspace.com/specialoffer

Our Patreon page:

https://www.patreon.com/andrewhuberman

Supplements from Thorne:

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

Social:

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

Timestamps:

00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups
00:02:55 ROKA, Athletic Greens, Headspace
00:07:08 Social Bonding as a Biological Process
00:10:03 Social Isolation
00:13:32 Social Homeostasis & Neural Circuits for Social Drive
00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive
00:22:48 What is Social Homeostasis & Dopamine
00:27:00 When We Lack Social Interactions: Short- Versus Long-Term
00:28:10 Introverts & Extroverts
00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies
00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger
00:37:33 Tools
00:38:05 Socializing & Food Appetite: Crossover Craving
00:42:45 Falling in Love
00:45:05 Tools for Social Bonds: Merging Physiologies; Story
00:53:54 Childhood Attachment Patterns in Adulthood
01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment
01:06:10 Emotional Empathy & Cognitive Empathy, Arguing
01:09:45 Allan N. Schore & “Right Brain Psychotherapy”
01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue
01:16:10 Repairing Broken Bonds to Self & Others
01:18:56 Social (Media) Butterflies: Biological Basis
01:24:08 Key Points for Bonding & Understanding Social Bonds
01:27:07 Breaking Up
01:28:36 Synthesis
01:31:17 Zero-Cost Support, Sponsors, Patreon, Thorne, Instagram, Twitter

Title Card Photo Credit: Mike Blabac