Huberman Lab

Timestamps

00:00:00 Dr. David Berson

00:03:11 Sponsors: AG1, LMNT & Waking Up

00:08:02 How We See

00:10:02 Color Vision

00:13:47 “Strange” Vision

00:16:56 How You Orient In Time

00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers

00:34:45 Spending Time Outdoors Improves Eyesight

00:36:20 Sensation, Mood, & Self-Image

00:41:03 Sense of Balance

00:50:43 Why Pigeons Bob Their Heads, Motion Sickness

01:00:03 Popping Ears

01:02:35 Midbrain & Blindsight

01:10:44 Why Tilted Motion Feels Good

01:13:24 Reflexes vs. Deliberate Actions

01:16:35 Basal Ganglia & the “2 Marshmallow Test”

01:24:40 Suppressing Reflexes: Cortex

01:33:33 Neuroplasticity

01:36:27 What is a Connectome?

01:45:20 How to Learn (More About the Brain)

01:49:04 Book Suggestion, My Berson Appreciation

01:50:20 Zero-Cost Ways to Support the HLP, Guest Suggestions, Sponsors, Supplements

Disclaimer

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Erasing Fears & Traumas Based on the Modern Neuroscience of Fear Dec 06, 2021

Show notes

In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Fear, Trauma & Trauma

00:02:31 Sponsors: AG1, LMNT & Waking Up

00:06:49 What is Fear?

00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”

00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)

00:17:36 “The Threat Reflex”: Neural Circuits for Fear

00:28:24 Controlling Fear: Top-Down Processing

00:32:27 Narratives: “Protective or Dangerous”

00:35:58 Attaching Fear to Events: Classical Conditioning & Memory

00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA

00:46:10 Extinguishing (Reducing) Fears

00:50:25 Cognitive (Narrative) Therapies for Fear

00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good

01:05:28 EMDR: Eye Movement Desensitization Reprocessing

01:14:00 Social Connection & Isolation Are Chemically Powerful

01:18:23 Trans-Generational Trauma

01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin

01:39:25 How Do You Know If You Are Traumatized?

01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma

01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day

01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma

02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava

02:10:00 Synthesis

02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

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How Humans Select & Keep Romantic Partners in Short & Long Term | Dr. David Buss Nov 29, 2021

Show notes

In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.

Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.

This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Dr. David Buss

00:04:27 Sponsors: AG1, LMNT & Waking Up

00:08:33 Choosing a Mate

00:13:40 Long Term Mates: Universal Desires

00:18:31 What Women & Men Seek in Long-Term Mates

00:25:10 Age Differences & Mating History

00:32:20 Deception in Courtship

00:37:30 Emotional Stability

00:38:40 Lying About Long-Term Interest

00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects

00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching

00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference

00:57:00 Long-Term vs. Short-Term Cheating, Concealment

00:59:15 Emotional & Financial Infidelity

01:04:35 Contraception

01:06:22 Status & Mating Success

01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence

01:24:13 Specificity of Intimate Partner Violence

01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.

01:27:33 Narcissism, Machiavellianism, Psychopathy

01:33:25 Stalking

01:39:15 Influence of Children on Mate Value Assessments

01:43:24 Attachment Styles, Mate Choice & Infidelity

01:46:40 Non-Monogamy, Unconventional Relationships

01:54:00 Mate Value Self Evaluation, Anxiety About the Truth

02:02:12 Self Deception

02:05:35 The Future of Evolutionary Psychology & Neuroscience

02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks

02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements

Disclaimer

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The Science of Gratitude & How to Build a Gratitude Practice Nov 22, 2021

Show notes

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction: Gratitude Science & Surprises

00:01:50 Controlling Heart Rate with Story

00:04:48 Sponsors: AG1, LMNT & Waking Up

00:09:11 Major, Long-Lasting Benefits of Gratitude Practice

00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits

00:17:50 Why We All Need an Effective Gratitude Practice

00:21:22 Neurochemistry & Neural Circuits of Gratitude

00:25:10 Prefrontal Cortex Set Context

00:30:10 Ineffective Gratitude Practices; Autonomic Variables

00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story

00:42:30 Theory of Mind Is Key

00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration

00:52:28 Narratives That Shift Brain-Body Circuits

00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving

00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation

01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day

01:05:44 Empathy & Anterior Cingulate Cortex

01:07:35 Reducing Inflammation & Fear with Gratitude

01:10:56 Serotonin, Kanna/Zembrin

01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces

01:18:50 The Best Gratitude Practices: & How To, My Protocol

01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements

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Time Perception & Entrainment by Dopamine, Serotonin & Hormones Nov 15, 2021

Show notes

In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Time Perception, Note on Fasting & Supplements

00:05:28 Sponsors: AG1, LMNT & Waking Up

00:09:25 Entrainment, Circannual Entrainment, Melatonin

00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1

00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)

00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window

00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers

00:25:00 Tool 6: Ultradian (90min) Cycles & Focus

00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective

00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate

00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate

00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work

00:42:38 Example of Tool 7

00:43:38 How Sleep Deprivation Degrades Performance

00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience

00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal

00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8

00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort

00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast

01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People

01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience

01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)

01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)

01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements

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How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French Nov 08, 2021

Show notes

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Duncan French

00:02:44 Sponsors: AG1, LMNT & Waking Up

00:05:44 Duncan’s Background in Exercise Science

00:11:45 How Certain Exercises Increase Testosterone

00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?

00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods

00:25:25 Training Frequency & Combining Workout Goals

00:29:35 How Stress Can Increase or Decrease Testosterone

00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth

00:46:55 Skill Development

00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition

00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance

00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis

00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”

01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)

01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance

01:12:40 Voluntarily Switching Between Different States of Arousal

01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna

01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data

01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute

01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram

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Using Your Nervous System to Enhance Your Immune System Nov 01, 2021

Show notes

This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.

I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia

00:03:16 Sponsors: AG1, LMNT & Waking Up

00:07:41 Foundational Tools & Practices for a Healthy Immune System

00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System

00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)

00:21:06 The Adaptive Immune System: Antibodies

00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing

00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods

00:34:20 Some Interleukins Are Anti-Inflammatory

00:34:56 Sickness Behavior

00:39:08 Some People Seek Care When Sick, Others Want to be Alone

00:42:00 Sickness Behavior & Depression: Cytokines

00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido

00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness

00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State

00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP

01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast

01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline

01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity

01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine

01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick

01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure

01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis

01:46:09 Histamines, Mast Cells

01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing

01:53:40 Mechanistic Science & Ancient Practices

01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

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Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Dr. Samer Hattar Oct 25, 2021

Show notes

In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Dr. Samer Hattar, Ph.D.

00:02:33 Sponsors: AG1, LMNT & Waking Up

00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”

00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin

00:18:55 What Blind People See

00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness

00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps

00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed

00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test

00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”

00:44:55 Evening Sunlight; Blueblocker Warning

00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness

00:53:58 Screens at Night

00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning

01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules

01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus

01:07:19 Why Do We Sleep?

01:08:17 Effects of Light on Appetite; Regular Light & Meal Times

01:18:08 Samer’s Experience with Adjusting Meal Timing

01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition

01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor

01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms

01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited

01:37:50 How Samer Got into the Study of Light

01:39:33 Clock Gene mRNAs & More Accurate Biomarkers

01:41:08 Light as Medicine

01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)

01:43:35 How to Beat Jet Lag: Light, Temperature, Eating

01:50:44 Vigor: The Consequence of Proper Timing

01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap

01:54:10 Melatonin, Pineal Calcification

01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction

01:59:08 Daylight Savings: Much Worse Than It Might Seem

02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder

02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity

02:10:52 Synthesizing This Information, Samer on Twitter, Instagram

02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research

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Nutrients for Brain Health & Performance Oct 18, 2021

Show notes

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.

I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.

Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Food & Brain Function Introduction

00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting

00:04:36 Sponsors: AG1, LMNT & Waking Up

00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online

00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health

00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)

00:20:35 Phosphatidylserine (Tool 2: 300mg/day)

00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)

00:28:26 Hydration & Electrolytes (Tool 4)

00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)

00:32:22 Creatine for Cognition (Tool 5: 5g/day)

00:36:28 Anthocyanins, Dark Skin Berries (Tool 6: 10mg/day (Extract), 1-2 cups Berries)

00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation

00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs

00:55:25 Taste is 100% In Your Head

00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)

01:06:14 Capsule Probiotics, Brain Fog

01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism

01:12:11 Hard-Wiring & Soft-Wiring

01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context

01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)

01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)

01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars

01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)

01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements

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Effects of Fasting & Time Restricted Eating on Fat Loss & Health Oct 11, 2021

Show notes

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans

00:06:18 Sponsors: AG1, LMNT & Waking Up

00:09:42 Neuroplasticity Protocols & Online Lecture

00:11:20 Feeding, Fasting, Performance

00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets

00:19:48 Feeding-Induced Health Conditions

00:25:33 Time Restricted Eating: When We Eat Is Vital

00:29:45 The Eight Hour Feeding Window

00:31:26 Feeding Deep Into the Night Is Bad (In Humans)

00:36:33 Liver Health

00:39:45 Time Restricted Feeding Protocol: Rules

00:41:35 When to Start & Stop Eating

00:45:38 Gastric Clearance, Linking Fasting to Sleep

00:52:35 Effects of Specific Categories of Food

00:55:40 Precision In Fasting: Protocol Build

00:59:30 4-6 Hour Feeding Windows

01:03:08 Protein Consumption & Timing for Muscle

01:08:13 How to Shift Your Eating Window

01:13:20 Glucose Clearing, Exercise & Compounds

01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways

01:27:40 Gut Health: Fasting, Clock Genes and Microbiota

01:29:15 Non-Alcoholic Fatty Liver

01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol

01:38:40 Fertility

01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting

01:43:20 Eating Every-Other-Day

01:45:29 Adherence

01:47:15 Mental Focus & Clarity

01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase

01:53:15 What Breaks a Fast? Rules & Context

01:58:50 Artificial Sweeteners, Plant-Based Sweeteners

02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt

02:06:42 My Circadian Clock, Zero-App

02:08:20 Odd (But Common) Questions

02:09:23 Effects of Sauna & Dehydration on Blood Glucose

02:11:12 The Ideal Fasting Protocol

02:24:00 More Resources, Ways to Support Us, Supplements