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. Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg. The master circadian clock in the body puts all cells and tissues into a cohesive rhythm, and it does so through two methods: secreting a peptide that signals cells to adjust their clocks, and synchronizing the temperature under which cells exist. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Light delivered to other orifices of the body, like the ears, mouth, or nose, might modulate biology but doesnt mediate the process of circadian rhythms. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. In this episode of the Huberman Lab Podcast, Andrew Huberman provides a framework for thinking about supplements and explains how to design FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Check out our members only collection packed with Hubermans greatest tips. I explain the neural (brain) circuits that underlie goal setting and pursui. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For the full show notes, visit hubermanlab.com. Support Scientific Research in the Huberman Lab at Stanford. This simple breath assessment indicates where our nervous system is and how reactive we InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you From Jocko Willink comes an updated edition of the blockbuster bestselling leadership book that Adjunctive triple chronotherapy rapidly improves mood and suicidality in suicidal depressed inpatients, Extreme Ownership: How U.S. Navy SEALs Lead and Win, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Both Males & Females, Rick Rubin: How to Access Your Creativity, Developing a Rational Approach to Supplementation for Health & Performance, Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others, The Science of Creativity & How to Enhance Creative Innovation, Using Caffeine to Optimize Mental & Physical Performance, Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive, Dr. Chris Palmer: Diet & Nutrition for Mental Health, Science-Based Tools for Increasing Happiness, Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle, How Meditation Works & Science-Based Effective Meditations, Dr. Eddie Chang: The Science of Learning & Speaking Languages, Fitness Toolkit: Protocol & Tools to Optimize Physical Health, Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring, The Effects of Cannabis (Marijuana) on the Brain & Body, Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating, Nicotines Effects on the Brain & Body & How to Quit Smoking or Vaping, Dr. David Anderson: The Biology of Aggression, Mating, & Arousal, Focus Toolkit: Tools to Improve Your Focus & Concentration. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. Close your eyes and try to put 100% of focus on the third eye or breathing for three breaths; Open eyes and visually focus on one body part or area for three breaths; Look at something in the environment for three breaths; Focus on something further for three breaths; Acknowledge you are a small body in a large world for three breaths; Step back to interoception for three breaths, Remember, pay attention to breathing the whole time, Benefits of meditation last beyond the actual practice itself, Meditation isnt just one thing like exercise, different meditation practices have a specific focus or goal, You can consciously adjust the acuity of your attention because of the ability to engage the left prefrontal cortex, Brain tissue does not have sensory neurons, Meditation practice trains you for interoceptive practice if you are prone to anxiety, walking or moving meditation may be more beneficial to avoid intrusive interceptive thoughts, Then, choose the meditation that allows you to practice working against the default state train the thing that you do less easily, The friction allows you to change neural circuitry, Exteroceptive bias meditation focusing on something in the environment around you, Interoceptive bias meditation focusing on the internal state and breathe, In many breathwork practices, you actively inhale and actively exhale, Positive effects of meditation on mood: being present correlates to happiness, Be cautious with meditation time: meditation too close to sleep may actually disrupt it since its a practice of focus, Its a controversial finding but regular meditation may reduce sleep needs and allow people to function better cognitively and physically via cortisol management, Yoga nidra can reduce cortisol and enhance neuromodulators as much as or more than traditional meditation, To get better at falling asleep or falling back asleep in the middle of the night, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, mood, and deliberately manage interoception/exteroception, traditional meditation is beneficial. Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended. Dr. Huberman will discuss neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. I know this doesn't feel good, but I'm focused on this. Great if you are in an office all day or have a desk job, Stored in muscle cytoplasm so efficiently accessed, The upside is it is a fast energy source but the downside is you have to do something with carbon waste which can increase acidity in muscle by breaking up ATP, but remember, lactate is not the cause of fatigue, For anything below 90-120 minutes, our main concern is carbon waste management, Be careful of ingesting fast carbs prior to exercise to avoid glucose spikes and crash, Practice and train fueling how you will during the race, All living organisms use carbon and ATP in different balances for energy the final endpoint of carbohydrate metabolism is water, ATP, and carbon dioxide, Protein is only aerobic and has to be oxidized and will not enhance performance, Protein is transient and not good at being stored so not an effective fuel source, Theres a tiny amount of fat stored in muscle but the majority of fuel from fat comes systemically this is why you lose fat from the entire body, not just the area you exercise, Like carbohydrates, the final endpoint of fat metabolism is water, ATP, and carbon dioxide, The average person probably has enough fat stored to survive for 30 days (you wouldnt feel good but the point is, fat will never be your limiting factor its just too slow to use), Youll have more pain in small muscle groups youll never throw up after arm day but you might after leg day, An order doesnt matter unless you experience fatigue from previous exercises, You dont need heavy load it only needs to be around what your target is (e.g., want to improve at 50% 1RM just train in that range), You wont be as sore so you can easily do 3-4x per week per muscle group or do more reps in fewer days, Progression: try to add 1-2 reps per week (or more time if the goal is wall sit or plank), Remember, fat isnt your limiter here but carbohydrates will be creating acid problem and oxygen transportation problems, Muscular endurance is localized but anaerobic capacity is systemic, Consider the gear system instead of thinking about zones, Gear 1: can you breathe in and out through your nose at a set cadence? About. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. Neural plasticity, or the brain and nervous systems ability to change in response to experience, can affect wakefulness, time of waking, and sleep. Benefits for glycemic, energy, cognitive focus, etc. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Identify the source of glucose dysregulation and work backward: it might be that youre eating carbs without fiber or protein, it may be endogenous, heart issue, etc. These circuits are chemical and neural, and over time, they become unique to a persons patterns and rhythms. The study on red light showed positive effects on mitochondria in photoreceptor cells, which are important cells that convert light into electrical signals for vision. This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Premium. Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. They breakdown elements of Dr. Huberman explores the necessity of play and how it forms us as human beings. Andrew Huberman talks about how to arrange our physical workspace and ourselves in that workspace to make us maximally alert, focused, and Andrew Huberman talks about goals and the science of setting and achieving goals. Thank you to our sponsors. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). I am Dr. Andrew Huberman. In this episode, I discuss the science of setting, assessing, and pursuing goals. By recording these variables and superimposing them with what they learn from the podcast and elsewhere, listeners can identify patterns of behavior that may be impacting their sleep and wakefulness. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. The relationship between food, neurotransmitters, and sleep is complex, and its not just about the content of food, but also the volume and timing of meals. FAQ. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. Curcumin is an inhibitor of dihydrotestosterone stick to 25-80mg per day, Some spicy foods can induce headaches, be aware of your tolerance and stay away from Carolina reaper (it can cause hyper-constriction in the vasculature of the brain and brain damage which may be permanent). Here we provide a simple one stop shop to his Andrew Huberman explains how sugar is sensed, metabolized, and used in the body, the connection between sugar, dopamine, and cravings, and Andrew Huberman discusses the role of salt (sodium) in the nervous system and the key role it plays health and mental & physical Andrew Huberman breaks down the profound effect the gut has on the nervous system. We also discu . Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. The role of temperature in circadian rhythms and sleep is important. This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. Huberman: "Tell yourself the effort part is the good part. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. The current use of nootropics tends to be more of a shotgun approach and may not be useful for learning and memory in the long run. Key points about the importance of light on our bodies and how it affects our mood and metabolism: Light is important for regulating mood and sleep. Upcoming episodes will cover sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. In the Mel Robbins Podcast, Mel gets more personal than ever, welcoming you into her life and taking you behind the scenes in real time. Support Scientific Research in the Huberman Lab at Stanford. However, in general, starchy carbohydrates, white meat, and some fish tend to increase tryptophan levels, leading to more lethargic states, while nuts and meats tend to increase dopamine and epinephrine levels, leading to wakefulness. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. The precursor to neurotransmitters such as dopamine and norepinephrine come from the foods we eat, with tyrosine being the precursor to dopamine, and tryptophan being the precursor to serotonin. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg. Early in the day, we need more light to trigger our wake-up signals, while in the evening we need to be mindful of the sensitivity of our systems to light. Most studies have looked at aerobic exercise, which tends to work best when done 30 minutes after waking, 3 hours after waking, or 11 hours after waking when body temperature tends to peak. One such supplement is apigenin, which increases enzymes associated with GABA metabolism. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. However, if you want to use cold exposure for fat loss and thermogenesis, you should allow yourself to shiver as it activates the release of a chemical called succinate from muscle, which activates brown fat cells to increase metabolism and cause fat burning. A persons patterns and rhythms all notes are independently created and do not imply any sponsorship endorsement... Otherwise stated ) on all major platforms, including YouTube, Apple podcasts Spotify. ; t feel good, but I & # x27 ; t feel good but... I & # x27 ; t feel good, but I & x27... Level and the various treatments that peer-reviewed studies have reveale consumption negatively impacts the brain body! 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