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In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life. #HubermanLab #Science #Music Thank you to our sponsors AG1: 🤍 Eight Sleep: 🤍 ROKA: 🤍 InsideTracker: 🤍 Momentous: 🤍 The Brain Body Contract Tickets: 🤍 Code: "Huberman" Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Effects of music on the cardiovascular system: 🤍 Music versus midazolam during preoperative nerve block placements: a prospective randomized controlled study: 🤍 40-Hz Binaural beats enhance training to mitigate the attentional blink: 🤍 Other Resources How to Increase Motivation & Drive (Huberman Lab episode): 🤍 Controlling Your Dopamine For Motivation, Focus & Satisfaction (Huberman Lab episode): 🤍 Tools to Manage Dopamine and Improve Motivation & Drive (Huberman Lab episode): 🤍 Brainwaves (App Store): 🤍 Brainwaves (Google Play): 🤍 Dr. Eddie Chang: The Science of Learning & Speaking Language (Huberman Lab episode) 🤍 Dr. Erich Jarvis: The Neuroscience of Speech, Language & Music (Huberman Lab episode): 🤍 Physiological Sigh: 🤍 Marconi Union – Weightless: 🤍 Timestamps 00:00:00 Music & Your Brain 00:03:32 The Brain Body Contract 00:04:12 Sponsors: Eight Sleep & ROKA 00:07:09 Music & Emotions; Brain & Body Interpretation 00:13:03 Music & Intent; Babies, Music & Movement 00:19:19 Tool: Health Metrics & Music, Breathing & Heart Rate 00:29:54 Sponsor: AG1 00:30:50 Music, Brain & Predictions 00:38:07 Music & Brain: Novelty, Arousal, Memories 00:44:22 Tool: Movement; Motivation & Faster Music 00:50:49 Tool: Cognitive Work & Binaural Beats 00:54:11 Silence or Music for Studying?, White Noise, Binaural Beats 00:58:47 Tool: Retain Information & Internal Dialogue 01:00:53 Tool: Focus, Work Breaks & Music 01:04:11 Physical Exercise, Performance & Music 01:07:37 Sponsor: InsideTracker 01:08:43 Music & Shifting Mood 01:14:41 “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence 01:19:30 “Bass Face”; Music, Movement & Facial Expressions 01:22:46 Tools: Shift to Happy Mood with Music; Sad Mood Catharsis 01:27:30 Tool: Music & Reducing Anxiety, “Weightless” 01:31:16 Playing Instruments, Singing & Brain Connectivity 01:39:58 Music & the Brain 01:42:14 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset. #HubermanLab #Science #GrowthMindset Thank you to our sponsors AG1: 🤍 Eight Sleep: 🤍 ROKA: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Praise for intelligence can undermine children's motivation and performance: 🤍 Why do beliefs about intelligence influence learning success? A social cognitive neuroscience model: 🤍 Rethinking stress: The role of mindsets in determining the stress response: 🤍 A synergistic mindsets intervention protects adolescents from stress: 🤍 Other Resources Dr. Carol Dweck: 🤍 Dr. Alia Crum: 🤍 Dr. Alia Crum: Science of Mindsets for Health & Performance (Huberman Lab episode): 🤍 Dr. David Yeager: 🤍 Timestamps 00:00:00 Growth Mindset 00:02:55 Sponsors: Eight Sleep & ROKA 00:05:17 Mindset & Narrative 00:12:58 Intelligence Feedback vs. Effort Feedback, Identity Labels 00:20:10 Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation 00:26:45 Fixed Intelligence vs. Growth Mindset 00:28:53 Tool: Intelligence (Performance) vs. Effort Narrative, Labels 00:32:30 Tool: Failure & Identity; Effort & Verbs 00:34:36 Sponsor: AG1 00:35:41 Tool: Timing, Intelligence vs. Effort Praise & Performance 00:40:08 Fixed Mindset vs. Growth Mindset: Failure & Performance 00:50:28 Tool: Shift from Fixed Mindset 00:54:23 Sponsor: InsideTracker 00:55:30 Stress-is-Enhancing Mindset 01:05:53 How Stress Can Enhance Performance 01:13:21 Growth Mindset + Stress-is-Enhancing Mindset & Performance 01:20:36 Reframing Stress 01:25:45 Tool 1: Student & Teacher Mindset 01:28:17 Tool 2: Effort Praise/Feedback: Verbs not Labels 01:31:24 Tool 3: Errors & Seeking Help 01:32:58 Tool 4: Self-Teaching & Growth Mindset 01:34:35 Tool 5: Reframe “Mind is Like a Muscle” Analogy 01:39:20 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health. Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages. For the full show notes, including articles, books, and other resources, visit 🤍 Take our survey and get 2 months of Huberman Lab Premium: 🤍 #HubermanLab #Health Thank you to our sponsors AG1: 🤍 ROKA: 🤍 Helix Sleep: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Rena Malik Clinical Practice: 🤍 Research papers: 🤍 YouTube: 🤍 Blog: 🤍 Facebook: 🤍 Twitter: 🤍 Instagram: 🤍 TikTok: 🤍 LinkedIn: 🤍 Pinterest: 🤍 Timestamps 00:00:00 Rena Malik 00:04:04 Sponsors: ROKA & Helix Sleep; HLP Survey 00:07:45 Pelvic Floor: Urination & Sexual Function 00:14:13 What is a Healthy Pelvic Floor? 00:19:44 Kegels, Benefits & Risks, Urinary Incontinence 00:24:08 Pelvic Floor Relaxation; Exercise & Pelvic Floor 00:28:03 Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves 00:36:10 Sponsor: AG1 00:37:07 Pelvic Floor: Medical Professionals & Physical Therapy 00:40:15 Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty 00:43:13 Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil) 00:52:20 L-Citrulline, Supplements 00:54:09 Erectile Dysfunction & Cialis; Prostate Health; Females 00:58:58 Erectile Dysfunction in Young Men 01:01:37 Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior 01:07:16 Sponsor: InsideTracker 01:08:22 Arousal Habituation, Masturbation, Addiction 01:12:57 Female Arousal Response, Orgasm, Coolidge Effect 01:17:22 Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications 01:22:25 Libido & Individuality 01:26:18 Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching 01:33:09 Vaginal Infections, Discharge; Vaginal Microbiome 01:35:45 Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot 01:42:31 Erection & Orgasm, Pelvic Floor Muscles 01:46:32 Dopamine-Enhancing Medication & Arousal Arc 01:51:18 Menstrual Cycle & Libido 01:52:49 Vaginal Penetration, Variation & Communication 01:55:24 Sexual Interaction Communication, Sex Therapists 01:58:45 Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen 02:04:04 Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs 02:11:33 Testosterone, Post-Menopausal Women & Libido 02:14:56 Kidney Stones: Prevention & Treatment 02:19:14 Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs) 02:26:52 Anti-Depressants, SSRIs & Low Libido 02:29:32 Prostate Health, Cialis, Urination Difficulty 02:34:22 Bicycling, Genital Numbness, Erectile Dysfunction 02:37:48 Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants 02:44:14 Libido, Behavioral Interventions, Supplements 02:49:15 Supplements for Libido 02:52:14 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor. #HubermanLab #Science #GoalSetting Thank you to our sponsors AG1: 🤍 Eight Sleep: 🤍 Maui Nui Venison: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Circadian Rhythms in Attention: 🤍 Huberman Lab Episodes The Science of Setting & Achieving Goals: 🤍 Dr. Maya Shankar: How to Shape Your Identity & Goals: 🤍 Dr. Emily Balcetis: Tools for Setting & Achieving Goals: 🤍 Focus Toolkit: Tools to Improve Your Focus & Concentration: 🤍 Leverage Dopamine to Overcome Procrastination & Optimize Effort: 🤍 Controlling Your Dopamine For Motivation, Focus & Satisfaction: 🤍 Time Perception & Entrainment by Dopamine, Serotonin & Hormones: 🤍 Huberman Lab Neural Network Newsletters Teach & Learn Better With A “Neuroplasticity Super Protocol”: 🤍 Tools to Manage Dopamine and Improve Motivation & Drive: 🤍 Foundational Fitness Protocol: 🤍 Other Resources Tim Ferriss “30 Life Hacks I know at 30 that I wish I knew at 20”: 🤍 Timestamps 00:00:00 Goal Setting Toolkit 00:02:09 Sponsors: Eight Sleep & Maui Nui 00:04:43 Biology of Goal Setting & Pursuit 00:08:50 Tool 1: Choose a Priority Goal 00:12:04 Tool 2: Pursue Lofty Goals 00:17:23 Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing 00:24:06 Tool 4: Visual Reminder Myth; “Post-It Fallacy” 00:26:44 Tool 5: Accountability Myth, “Don’t Tell the World” Rule 00:31:35 Intrinsic Motivation & Goal Achievement 00:32:58 Sponsor: AG1 00:33:54 Tool 6: Measurable Goal; Quarterly Cycle 00:37:35 Tool 7: Quantifiable Goals; Book Writing 00:43:34 Tool 8: Visualization of End; Motivation & Negative Thinking 00:50:38 Sponsor: InsideTracker 00:51:44 Tool 9: Visual Target/Finish Line Training & Perceived Effort 01:05:50 Tool 10: Distance from Phone 01:08:31 Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards 01:17:11 Tool 12: “Middle Problem”; Time Chunking 01:23:16 Tool 13: Circadian Rhythm & Attention 01:30:09 Tool 14: Protocol Flexibility, Subjective Feelings 01:32:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health. #HubermanLab #Science #MentalHealth Thank you to our sponsors AG1: 🤍 BetterHelp: 🤍 Waking Up: 🤍 Momentous: 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Paul Conti Website: 🤍 Pacific Premier Group: 🤍 Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: 🤍 LinkedIn: 🤍 Resources Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): 🤍 The Iceberg Model: 🤍 Pillars of Mental Health: 🤍 Timestamps 00:00:00 Dr. Paul Conti 00:03:46 Sponsors: BetterHelp & Waking Up 00:06:55 What is a Healthy Self? 00:10:41 Agency & Gratitude; Empowerment & Humility 00:16:13 Physical Health & Mental Health Parallels 00:20:21 Structure of Self; Unconscious vs. Conscious Mind; “Iceberg” 00:26:15 Defense Mechanisms; Character Structure “Nest”, Sense of Self 00:31:27 Predispositions & Character Structure 00:36:01 Sponsor: AG1 00:37:27 Character Structure & Action States; Physical Health Parallels 00:46:20 Anxiety; Understanding Excessive Anxiety 00:53:12 Improving Confidence: State Dependence & Phenomenology; Narcissism 00:59:44 Changing Beliefs & Internal Narratives 01:06:04 Individuality & Addressing Mental Health Challenges 01:11:21 Mental Health Goals & Growth 01:17:32 Function of Self 01:23:00 Defense Mechanisms: Projection, Displacement 01:30:14 Projection, Displacement, Projective Identification 01:34:50 Humor, Sarcasm, Cynicism 01:40:41 Attention & Salience; Negative Internal Dialogue 01:45:02 Repetition Compulsion & Defense Mechanism, Trauma 01:58:55 Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards” 02:04:57 Pillars of the Mind, Agency & Gratitude, Happiness 02:13:53 Generative Drive, Aggressive & Pleasure Drives 02:21:33 Peace, Contentment & Delight, Generative Drive; Amplification 02:24:18 Generative Drive, Amplification & Overcoming 02:33:00 Over-Thinking, Procrastination, Choices 02:42:20 Aggressive, Pleasure & Generative Drives, Envy 02:49:46 Envy, Destruction, Mass Shootings 02:55:38 Demoralization, Isolation, Low Aggressive Drive 03:02:50 Demoralization, Affiliate Defense 03:09:32 Strong Aggressive Drive, Competition, Generative Drive Reframing 03:20:02 Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards” 03:26:06 Current Mental Health Care & Medications 03:35:33 Role of Medicine in Exploration 03:40:41 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others. #HubermanLab #Science #MentalHealth Thank you to our sponsors AG1: 🤍 BetterHelp: 🤍 Waking Up: 🤍 Eight Sleep: 🤍 Momentous: 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Paul Conti Website: 🤍 Pacific Premier Group: 🤍 Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: 🤍 LinkedIn: 🤍 Resources GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health: 🤍 The Iceberg Model: 🤍 Pillars of Mental Health: 🤍 Timestamps 00:00:00 Improve Mental Health 00:02:19 Sponsors: BetterHelp & Waking Up App 00:05:26 Structure & Function of Healthy Self 00:16:25 Agency & Gratitude 00:21:14 Aggressive Drive, Pleasure Drive, Generative Drive 00:30:00 Physical & Mental Health Similarities, Verb States 00:37:05 Sponsor: AG1 00:38:32 Lack of Motivation, Drives 00:43:06 Video Games/Social Media & Distraction, Generative Drive 00:51:46 Asking Better Questions, Psychiatric Medicine, Physical Health Parallels 00:59:10 Sponsor: Eight Sleep 01:00:30 Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency 01:08:53 Feeling Stuck, Defense Mechanisms & Sublimation, Character 01:13:58 Self-Reflection & Function of Self “Cupboards”, Self-Awareness 01:19:24 Defense Mechanisms & “Acting Out” 01:26:43 Salience, Intrusive Thoughts 01:31:24 Self-Reflection, Behaviors & Strivings; Roadmap Forward 01:38:25 Internal Narratives, Childhood 01:44:44 Internal Narratives: Self-Scrutiny & Overcoming; Trauma 01:55:18 Time Required for Change, Understanding Intrusive Thoughts 02:03:13 Self-Reflection on Internal Drives; Envy 02:09:56 Generative Drive; Strong Aggressive Drive & Envy 02:21:50 High Aggressive Drive & Social Relationships, Narcissism 02:28:43 Narcissism, Destruction, Envy 02:37:18 Narcissism & Childhood, Change 02:41:26 Engaging with Narcissists, Disengagement 02:44:47 Demoralization, Learned Helplessness 02:49:34 Self-Inventory of Drives, Optimization 02:56:09 Social Media & Salience, Generative Drive 03:03:21 Rational Aspiration 03:13:16 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change. #HubermanLab #Science Thank you to our sponsors AG1: 🤍 Maui Nui Venison: 🤍 Eight Sleep: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Maya Shankar Website: 🤍 A Slight Change of Plans: 🤍 TED Talk: 🤍 YouTube: 🤍 Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 Publications: 🤍 Articles On the dimensionality of odor space: 🤍 Computations of uncertainty mediate acute stress responses in humans: 🤍 The End of History Illusion: 🤍 Achievement Goals and the Hierarchical Model of Achievement Motivation: 🤍 They Saw a Game: A Case Study: 🤍 The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior: 🤍 Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling: 🤍 Books Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: 🤍 Awe: The New Science of Everyday Wonder and How It Can Transform Your Life: 🤍 Get It Done: Surprising Lessons from the Science of Motivation: 🤍 The War for Kindness: Building Empathy in a Fractured World: 🤍 Thinking, Fast and Slow: 🤍 Other Resources Identity Paralysis: 🤍 Reginald Dwayne Betts: 🤍 Rick Rubin: How to Access Your Creativity (Huberman Lab episode): 🤍 Dr. Arie Kruglanski & Cognitive Closure: 🤍 Dr. Ethan Kross & Venting: 🤍 Slight Change of Plans - Daryl Davis episode: 🤍 Let’s See a Game: 🤍 Peak-end Rule: 🤍 Timestamps 00:00:00 Dr. Maya Shankar 00:02:37 Sponsors: Maui Nui Venison & Eight Sleep 00:05:15 Identity Foreclosure, Identity Paralysis, Throughlines 00:12:10 Identity & Adolescence; “Essence” & Shame 00:16:58 Delight & Awe 00:23:00 Delight & Possibilities for Self 00:29:28 Playing Violin, Childhood 00:34:54 Sponsor: AG1 00:35:58 Intrinsic Motivation; Juilliard & Courage 00:45:43 Competitive Environments; Curiosity & Growth 00:53:46 Re-Creating of Self 01:00:51 Pop-Science, Science Accessibility 01:05:25 Sponsor: InsideTracker 01:06:32 Passions & Curiosity 01:13:20 Change, Cognitive Closure, End-of-History Illusion 01:22:29 Self-Awareness & Critical Feedback 01:30:48 Tools: Flexible Mindset; Reframing & Venting; Gratitude 01:40:13 Tool: Framing Goals 01:47:13 Tool: Agency in Goal Pursuit 01:52:25 Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs 02:01:27 Cultivating Open-Mindedness & Empathy 02:08:15 Building Self Narratives: Empathy, Burnout 02:13:56 Tools: Goal Setting 02:19:54 Tool: “Middle Problem”, Maintaining Motivation 02:24:55 Tool: Aversion & Memory, Peak-End Rule 02:31:41 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices. #HubermanLab #Science #MentalHealth Thank you to our sponsors AG1: 🤍 BetterHelp: 🤍 Waking Up: 🤍 Eight Sleep: 🤍 🤍 Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Paul Conti Website: 🤍 Pacific Premier Group: 🤍 Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: 🤍 LinkedIn: 🤍 Resources Guest Series | Dr. Paul Conti: How to Understand & Assess Your Mental Health (Episode 1): 🤍 Guest Series | Dr. Paul Conti: How to Improve Your Mental Health (Episode 2): 🤍 The Iceberg Model: 🤍 Pillars of Mental Health: 🤍 Timestamps 00:00:00 Build Healthy Relationships 00:02:04 Sponsors: BetterHelp & Waking Up 00:05:01 Healthiest Self in Relationships 00:10:51 Structure & Function of Self 00:15:44 Relationships, Levels of Emergence 00:22:48 Generative Drive in Relationships 00:35:00 Sponsor: AG1 00:36:26 Generative Drive, Aggressive Drive, Pleasure Drive 00:45:16 Romantic Relationships & Matched Generative Drives, Trauma Bonds 00:53:05 Generative Drive Expression, Libido, Giving & Taking 01:04:29 Sponsor: Eight Sleep 01:05:50 Generative Drive in Partnerships 01:11:16 Libido, Avoidance & Working through Barriers 01:18:02 Repeating Bad Relationship Patterns, Repetition Compulsion 01:29:23 Narcissism, Dependence, Attachment Insecurity 01:34:10 Abusive Relationships, Demoralization 01:39:37 Oppressors, Darkness, Hope & Change 01:48:08 Work Relationships, Oppression & Accountability 01:53:53 Jealousy vs. Envy, Narcissism 01:59:13 Power Dynamics in Relationships 02:05:54 Giving vs. Taking in Relationships 02:09:39 Transactions & Relationships; Family & Generative Drive; Flexibility 02:19:47 Relationships & Kindergarten 02:23:04 Anxiety in Relationships, Communication 02:31:32 The “Magic Bridge of the Us” 02:37:09 Mentalization, Getting into Another’s Mindset; Navigating Conflict 02:46:51 Healthy Boundaries 02:52:08 Self-Awareness, Mentalization 02:55:28 “Broken Compass” & Self Inquiry, “Map” Analogy 03:02:25 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 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.
In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development. Take our survey and get 2 months of Huberman Lab Premium: 🤍 #HubermanLab #Science #Neuroscience Thank you to our sponsors AG1: 🤍 ROKA: 🤍 Levels: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 X (formerly Twitter): 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. David Linden Academic Profile: 🤍 Publications: 🤍 Dr. Linden’s Books: 🤍 Website: 🤍 X (formerly Twitter): 🤍twitter.com/david_j_linden Articles Ben Barres (1954–2017): 🤍 A Neuroscientist Prepares for Death: 🤍 Can a Neuroscientist Fight Cancer With Mere Thought?: 🤍 Books The Autobiography of a Transgender Scientist: 🤍 Other Resources Dr. Leslie Vosshall: 🤍 Dr. Catherine Dulac: 🤍 Dr. Rachel Herz: 🤍 Dr. Karl Deisseroth: 🤍 Dr. Gloria Choi: 🤍 Dr. Irving Zucker’s Publications: 🤍 Dr. Rena Malik: Improving Sexual & Urological Health in Males and Females: 🤍 Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations: 🤍 Dr. Eddie Chang: The Science of Learning & Speaking Languages: 🤍 Dr. Robin Carhart-Harris: The Science of Psychedelics for Mental Health: 🤍 Dr. Matthew Johnson: Psychedelic Medicine: 🤍 Timestamps 00:00:00 David Linden 00:03:59 Sponsors: ROKA & Levels; Huberman Lab Survey 00:07:54 Sensory Touch & Genitals, Krause Corpuscles 00:16:46 Sexual Experiences & Sensation 00:19:14 Human Individuality & Variation; Senses & Odor Detection 00:30:25 Sponsor: AG1 00:31:22 Visual Individuality; Heat Tolerance; Early Life Experiences & Variation 00:40:28 Auditory Variability, Perfect Pitch 00:42:08 Heritability & Human Individuality: Cognitive & Physical Traits 00:49:36 Heritability, Environment, Personality; Twin Studies 01:00:12 Sponsor: InsideTracker 01:01:19 Development, Chance; Transgenerational Epigenetic Inheritance 01:07:37 Single Generation Epigenetic Inheritance & Stress; Autism 01:15:52 Sleep Paralysis; Cerebellum, Prediction 01:23:47 Nature vs. Nature, Experience; Linden Hypothesis 01:30:37 Mind-Body Interaction; Chemical Signals 01:39:10 Inflammation & Depression 01:43:35 Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise 01:52:15 Fads & Science 01:55:16 Mind-Body Communication; Cancer 02:03:28 Mind-Body, Mediation, Breathwork 02:07:30 Atrial Fibrillation, Synovial Sarcoma, Heart 02:14:22 Gratitude & Anger; Chemotherapy, Curiosity & Time Perception 02:19:58 Death, Brain & Future Prediction, Religion & Afterlife 02:24:15 Life Advice; Time Perception & Gratitude 02:34:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes. #HubermanLab #Science #Fitness Thank you to our sponsors AG1 (Athletic Greens): 🤍 LMNT: 🤍 Helix Sleep: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Huberman Lab Guest Series with Dr. Andy Galpin Episode 1 – Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: 🤍 Episode 2 – Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles: 🤍 Episode 3 – Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat: 🤍 Episode 4 – Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity: 🤍 Episode 5 – Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals: 🤍 Episode 6 – Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness: 🤍 Watch the full guest series on YouTube: 🤍 Other Resources Fitness Toolkit: Protocol & Tools to Optimize Physical Health: 🤍 Foundational Fitness Protocol: 🤍 “3 x 5” Approach: 🤍 “Sugarcane” Protocol: 🤍 How to Breathe Correctly for Optimal Health, Mood, Learning & Performance: 🤍 Dr. Rhonda Patrick: Micronutrients for Health & Longevity: 🤍 Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle: 🤍 Timestamps 00:00:00 Tools to Improve Fitness 00:02:36 Sponsors: LMNT & Helix Sleep 00:05:13 Foundational Fitness Program 00:13:33 Tool 1: Zone 2 Cardio & Daily Activities 00:20:33 Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets 00:33:11 Age-Related Strength Decline 00:36:53 Sponsor: AG1 (Athletic Greens) 00:38:08 Tool 3: “Sugarcane” Endurance Protocol 00:43:29 Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance 00:55:31 Tool 5: Rest Period & Physiological Sighs 00:01:20 Tool 6: Down-Regulation Breathing & Recovery 01:04:32 Sponsor: InsideTracker 01:05:38 Tool 7: “The Line” 01:09:55 Tool 8: Smartphone Use & Training 01:13:44 Tool 9: Omega-3 Fatty Acids 01:15:37 Tool 10: Creatine 01:20:08 Tool 11: Rhodiola Rosea 01:25:13 Tool 12: Training Fasted or Fed, Caffeine 01:31:09 Training Session Flexibility 01:33:37 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training. #HubermanLab #Science #Neuroscience Thank you to our sponsors AG1 (Athletic Greens): 🤍 LMNT: 🤍 Maui Nui: 🤍 Eight Sleep: 🤍 InsideTracker: 🤍 Momentous: 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Statistics of Mental Imagery: 🤍 Best practice for motor imagery: a systematic literature review on motor imagery training elements in five different disciplines: 🤍 Sleep and the Time Course of Motor Skill Learning: 🤍 Mental practice modulates functional connectivity between the cerebellum and the primary motor cortex: 🤍 Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task: 🤍 What is the relationship between Aphantasia, Synaesthesia and Autism?: 🤍 Chapter 15 - Aphantasia: The science of visual imagery extremes: 🤍 Visual mental imagery and visual perception: Structural equivalence revealed by scanning processes: 🤍 Using motor imagery practice for improving motor performance – A review: 🤍 Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task: 🤍 Visual images preserve metric spatial information: Evidence from studies of image scanning.: 🤍 Acquisition and consolidation processes following motor imagery practice: 🤍 Other Resources Mobius strip: 🤍 Impossible cube: 🤍 Rubin’s vase: 🤍 Stop-Signal Task: 🤍 (Click on “Run the Demo” in the left-hand margin. Requires keyboard; not for smartphone) Huberman Lab Sleep Episodes: Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep: 🤍 Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing: 🤍 Master Your Sleep & Be More Alert When Awake: 🤍 Timestamps 00:00:00 Mental Training & Visualization 00:04:46 Sponsors: LMNT, Maui Nui, Eight Sleep 00:08:04 Developmental vs. Adult Neuroplasticity 00:11:42 Learning New Skills: Focus & Sleep 00:14:49 Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills 00:23:42 Principle #1: Very Brief, Simple, Repeated Visualization 00:29:36 Sponsor: AG1 (Athletic Greens) 00:30:51 Principle #2: Mental Training Cannot Replace Real Training 00:37:36 Principle #3: Combining Real & Mental Training 00:43:17 Principle #4: Assigning Real-World Labels to Visualizations 00:50:37 Principle #5: Mental Imagery Equivalence to Real-World Perception 00:55:28 Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency 01:03:43 Sponsor: InsideTracker 01:05:00 Adding Mental Training; Injury, Travel or Layoffs 01:11:09 Timing of Mental Training & Sleep 01:15:17 Role of Gender & Age on Mental Training 01:17:10 First-Person vs. Third-Person Visualization; Eyes Open vs. Closed 01:23:53 Physical Skills, Motor Cortex & Cerebellum 01:31:15 “Go” & “No-Go” Pathways 01:34:19 Stop-Signal Task, Withholding Action 01:44:19 Aphantasia, Synesthesia; Social Cognition 01:52:58 Mental Training Practice & Benefits 01:57:36 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. #HubermanLab #Dopamine #Motivation Thank you to our sponsors: ROKA - 🤍 InsideTracker - 🤍 Headspace - 🤍 Logitech Event - Rethink Education: The Biology of Learning 🤍 Support Research in Huberman Lab at Stanford: 🤍 Supplements from Thorne: 🤍 Social: Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 Website - 🤍 Newsletter - 🤍 Links: Review on Dopamine: 🤍 Cold Exposure & Dopamine: 🤍 Timestamps: 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine 00:04:48 Sponsors: Roka, InsideTracker, Headspace 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators 00:09:58 What Dopamine (Really) Does 00:15:30 Two Main Neural Circuits for Dopamine 00:18:14 How Dopamine Is Released: Locally and Broadly 00:22:03 Fast and Slow Effects of Dopamine 00:25:03 Dopamine Neurons Co-Release Glutamate 00:28:00 Your Dopamine History Really Matters 00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience 00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines 00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise 00:46:46 Tool 4 Caffeine Increases Dopamine Receptors 00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint” 00:56:46 Your Pleasure-Pain Balance & Defining “Pain” 01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine 01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release 01:15:28 Smart Phones: How They Alter Our Dopamine Circuits 01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention 01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection 01:24:20 Caffeine & Neurotoxicity of MDMA 01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits 01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses 01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation 01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine 01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine 01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours 01:55:36 Pornography 01:56:50 Wellbutrin & Depression & Anxiety 01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning 02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity 02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am 02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy 02:08:20 Tool 14 Huperzine A 02:10:02 Social Connections, Oxytocin & Dopamine Release 02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application 02:14:22 Zero-Cost & Other Ways To Support Podcast & Research 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. Title Card Photo Credit: Mike Blabac - 🤍
In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics. #HubermanLab #Science #AI Thank you to our sponsors AG1: 🤍 LMNT: 🤍 Eight Sleep: 🤍 InsideTracker: 🤍 Momentous: 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 X: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Marc Andreessen Andreessen Horowitz: 🤍 Marc Andreessen: 🤍 Marc Andreessen Substack: 🤍 Pmarca Blog: 🤍 X: 🤍 Articles A Logical Calculus of the Ideas Immanent in Nervous Activity. Bulletin of Mathematical Biophysics: 🤍 Comparing Physician and Artificial Intelligence Chatbot Responses to Patient Questions Posted to a Public Social Media Forum: 🤍 Books "The Revolt of The Public and the Crisis of Authority in the New Millenium": 🤍 "Whole Earth Discipline: Why Dense Cities, Nuclear Power, Transgenic Crops, Restored Wildlands, and Geoengineering": 🤍 "When Reason Goes on Holiday: Philosophers in Politics": 🤍 "Men, Machines, and Modern Times, 50th Anniversary Edition": 🤍 Other Resources Paul Graham’s essay on cities: 🤍 The Messages of Cities: 🤍 Why AI Will Save the World by Marc Andreessen: 🤍 Michael Shellenberger: 🤍 Shellenberger’s website: 🤍 Matt Taibbi: 🤍 Taibbi’s website: 🤍 University of Austin (UATX): 🤍 Stewart Brand: 🤍 Timestamps 00:00:00 Marc Andreessen 00:03:02 Sponsors: LMNT & Eight Sleep 00:06:05 Personality Traits of an Innovator 00:12:49 Disagreeableness, Social Resistance; Loneliness & Group Think 00:18:48 Testing for Innovators, Silicon Valley 00:23:18 Unpredictability, Pre-Planning, Pivot 00:28:53 Intrinsic vs Extrinsic Motivation, Social Comparison 00:32:52 Sponsor: AG1 00:33:49 Innovators & Personal Relationships 00:39:24 Risk Taking, Innovators, “Martyrs to Civilizational Progress” 00:46:16 Cancel Culture, Public vs. Elite 00:53:08 Elites & Institutions, Trust 00:57:38 Sponsor: InsideTracker 00:58:44 Social Media, Shifts in Public vs. Elite 01:05:45 Reform & Institutions, Universities vs. Business 00:14:14 Traditional Systems, Lysenkoism, Gen X 01:20:56 Alternative University; Great Awakenings; Survivorship Bias 01:27:25 History of Computers, Neural Network, Artificial Intelligence (AI) 01:35:50 Apple vs. Google, Input Data Set, ChatGPT 01:42:08 Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet 01:46:46 AI Positive Benefits, Medicine, Man & Machine Partnership 01:52:18 AI as Best-Self Coach; AI Modalities 01:59:19 Gene Editing, Precautionary Principle, Nuclear Power 02:05:38 Project Independence, Nuclear Power, Environmentalism 02:12:40 Concerns about AI 02:18:00 Future of AI, Government Policy, Europe, US & China 02:23:47 China Businesses, Politics; Gene Editing 02:28:38 Marketing, Moral Panic & New Technology; Politics, Podcasts & AI 02:39:03 Innovator Development, Courage, Support 02:46:36 Small Groups vs. Large Organization, Agility; “Wild Ducks” 02:54:50 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same. #HubermanLab Thank you to our sponsors AG1: 🤍 Maui Nui Venison: 🤍 LMNT: 🤍 Levels: 🤍 InsideTracker: 🤍 Momentous: 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Tim Ferriss Podcast: 🤍 Books by Tim Ferriss: 🤍 Blog: 🤍 TED talks: 🤍 Twitter: 🤍 Instagram: 🤍 YouTube: 🤍 Resources Peter Attia ‘Studying Studies’ series: 🤍 Peter Attia episode: 🤍 The Slow-Carb Diet: 🤍 How to Lose 20 lbs. of Fat in 30 Days: 🤍 Seth Godin episode: 🤍 Suicide article: 🤍 Healing After Childhood Abuse episode: 🤍 Dog Training episode: 🤍 Saisei Foundation: 🤍 The Project on Psychedelics Law and Regulation (POPLAR): 🤍 Ferriss-UC Berkeley Psychedelic Journalism Fellowship: 🤍 Multidisciplinary Association for Psychedelic Studies (MAPS): 🤍 Waking Up app: 🤍 Cockpunch: 🤍 Books Built to Move: 🤍 Why We Sleep: 🤍 The Art of Fiction: 🤍 Bad Science: 🤍 How to Lie with Statistics: 🤍 Brain Energy: 🤍 Gold: 🤍 Don't Shoot the Dog: 🤍 Timestamps 00:00:00 Tim Ferriss 00:04:08 Sponsors: Maui Nui, LMNT, Levels 00:07:43 4-Hour Body & Development Mindset 00:15:22 Origins of Good Ideas 00:20:06 Writing & Structured Thinking 00:27:58 Writing, Night Owls 00:33:06 Sponsor: AG1 00:34:21 Investigating Outliers; Social Media & Smartphones 00:40:37 Scientific Literacy, Randomized Clinical Trials 00:45:09 Supplement & Experiment Fails; Cold Exposure & Hyperthermia 00:50:46 Slow Carb Diet & Adherence 01:03:35 Morning Protein Intake; Fasting 01:08:48 Sponsor: InsideTracker 01:09:53 Power of Place; Building Your Network & Volunteering 01:21:43 Developing Skills; Examining Motivation & Good Questions; Simplicity 01:33:32 Early Psychedelic Exploration, Depression 01:45:38 Psychedelic Research & Mental Health Funding 01:59:00 Saisei Foundation, Journalism Fellowship, Law & Education 02:08:22 Transcranial Magnetic Stimulation (TMS), Psychedelics 02:13:28 Meditation, Transcendental Meditation, Nature 02:18:50 Extended Nature Retreats & Integration Period; “Generative Drive” 02:28:05 Mentors 02:34:53 Mind & Attention Allocation, Social Media, Boredom 02:44:12 Cockpunch 03:00:23 Suicide & Depression, Sexual Abuse, Vulnerability 03:14:22 Making Meaning from Suffering 03:19:32 Role Identity, Future 03:27:38 Parenthood, Animals & Training 03:32:21 Podcasting, Experimentation 03:36:52 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer: 🤍
In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity." We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways. First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose. Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings. #HubermanLab #Science Thank you to our sponsors AG1: 🤍 Helix Sleep: 🤍 Levels: 🤍 InsideTracker: 🤍 Momentous: 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Peter Attia Website: 🤍 Outlive: The Science & Art of Longevity: 🤍 The Peter Attia Drive Podcast: 🤍 Newsletter: 🤍 X (formerly Twitter): 🤍 Instagram: 🤍 YouTube: 🤍 Facebook: 🤍 Articles Reassessing the evidence of a survival advantage in Type 2 diabetes treated with metformin compared with controls without diabetes: a retrospective cohort study: 🤍 The Hallmarks of Aging: 🤍 Can people with type 2 diabetes live longer than those without? A comparison of mortality in people initiated with metformin or sulphonylurea monotherapy and matched, non-diabetic controls: 🤍 A thalamic circuit represents dose-like responses induced by nicotine-related beliefs in human smokers: 🤍 Other Resources TAME (Targeting Aging with Metformin) Trial: 🤍 Interventions Testing Program (ITP): 🤍 Slow-Carb Diet (Tim Ferris): 🤍 Dr. Alia Crum: Science of Mindsets for Health & Performance (Huberman Lab episode): 🤍 Nicotine’s Effects on the Brain & Body & How to Quit Smoking or Vaping (Huberman Lab episode): 🤍 Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects (Huberman Lab episode): 🤍 Neural correlates of interspecies perspective taking in the post-mortem Atlantic Salmon: an argument for multiple comparisons correction (Dead salmon study): 🤍 Timestamps 00:00:00 Dr. Peter Attia, Journal Club 00:03:27 Sponsors: Helix Sleep & Levels 00:06:11 Dreams 00:12:36 Article #1, Metformin, Mitochondria, Blood Glucose 00:19:47 Type 2 Diabetes & Causes, Insulin Resistance 00:25:30 Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study 00:36:19 Sponsor: AG1 00:37:15 TAME Trial; Demographics, Twin Cohort 00:44:27 Metformin & Mortality Rate 00:51:28 Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power 01:01:17 Sponsor: InsideTracker 01:02:23 Hazard Ratios, Censoring 01:09:00 Metformin Advantage?, Variables, Interventions Testing Program 01:16:02 Berberine, Acarbose, SGLT2 Inhibitors 01:23:48 Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers 01:32:22 Tool: Reading Journal Articles, 4 Questions, Supplemental Information 01:38:10 Article #2, Belief Effects vs. Placebo Effect 01:45:22 Nicotine Effects 01:51:07 Nicotine Doses & Belief Effects, fMRI Scan 02:00:07 Biological Effects, Dose-Dependent Response & Belief Effects 02:05:14 Biology & Beliefs, Significance, Dopamine Response, Non-Smokers 02:10:57 Dose-Dependence & Beliefs, Side Effects, Nocebo Effect 02:19:06 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. #HubermanLab Thank you to our sponsors AG1 (Athletic Greens): 🤍 Eight Sleep: 🤍 Levels: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Andy Galpin Academic Profile: 🤍 Website: 🤍 Twitter: 🤍 Instagram: 🤍 YouTube: 🤍 Articles Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: 🤍 Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: 🤍 Other Resources Andy Galpin: Science of Muscle Hypertrophy: 🤍 Prilepin’s Chart: 🤍 Cable Core Rotation: 🤍 Eric Cressey: 🤍 Timestamps 00:00:00 Benefits of Strength & Hypertrophy Training, Aging 00:10:52 Strength & Hypertrophy Training, Aesthetics 00:14:02 Momentous, Eight Sleep, Levels 00:17:48 Strength vs. Hypertrophy Training: Adaptations 00:22:42 Ligaments, Tendons & Resistance Training 00:28:05 Bone Strength & Resistance Training, Age, Women 00:32:38 Strength Training & Major Adaptations 00:41:32 AG1 (Athletic Greens) 00:42:25 Hypertrophy Training & Major Adaptations; Protein Synthesis 00:45:56 Endurance vs. Strength Training & Cell Signaling, Protein Synthesis 00:52:26 Muscle Hypertrophy, Sarcoplasmic Hypertrophy 00:56:37 Muscle Physiology & Plasticity, Muscle “Memory” 01:04:00 Non-Negotiables & Modifiable Variables of Exercise Training 01:11:51 InsideTracker 01:12:53 Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 01:22:02 Warming Up & Training, Dynamic Movements 01:30:55 Strength vs. Hypertrophy Repetition Cadence, Triphasic Training 01:44:03 Tool: Breathing & Training, Valsalva Technique 01:53:22 Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart 02:02:35 Training to Failure, Exercise Selection & Recovery, Standardization 02:13:45 Tool: Power vs. Strength Training & Modifiable Variables; Supersets 02:24:22 Sets & Rest Periods; Stretching 02:28:48 Tools: Power Training & Modifiable Variables; Examples 02:30:16 Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets 02:40:44 Power & Strength Training Protocols 02:43:37 Intention, Focus & Exercise 02:47:29 Hypertrophy Training Program, Muscle Growth & Signaling 02:55:12 Tools: Hypertrophy Training & Modifiable Variables; Examples 03:03:02 Balanced Muscle Development & Hypertrophy 03:09:04 Tools: Hypertrophy Training & Modifiable Variables; Splits 03:23:08 “Non-Responders” & Exercise Plateaus, Volume 03:27:06 Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” 03:37:39 Frequency & Workout Duration, Splits 03:44:52 Training Frequency, Infrequent Training, Intermediate Repetition Ranges 03:55:22 Hypertrophy, Muscle Damage & Recovery 04:01:15 Combining Cardiovascular & Hypertrophy Training, Interference Effect 04:06:22 Hypertrophy Training Protocols 04:12:06 Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy 04:14:42 Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid 04:21:09 Deliberate Cold Exposure & Hypertrophy vs. Strength 04:26:41 Nutrition, Timing & Strength/Hypertrophy; Creatine 04:38:04 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals. Thank you to our sponsors AG1 (Athletic Greens): 🤍 Levels: 🤍 Eight Sleep: 🤍 ROKA: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 Website: 🤍 Newsletter: 🤍 Articles Associations between alcohol consumption and gray and white matter volumes in the UK Biobank: 🤍 Gut Microbiota at the Intersection of Alcohol, Brain, and the Liver: 🤍 Tolerance to alcohol: A critical yet understudied factor in alcohol addiction: 🤍 Associations Between Drinking and Cortical Thickness in Younger Adult Drinkers: Findings From the Human Connectome Project: 🤍 Moderate Alcohol Consumption and the Risk of Breast Cancer: 🤍 Can alcohol promote aromatization of androgens to estrogens? A review: 🤍 Other Resources Examine - Alcohol & Hangover: 🤍 Timestamps 00:00:00 Effects of Alcohol Consumption 00:02:25 Momentous Supplements 00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration 00:06:52 Levels, Eight Sleep, ROKA 00:10:46 Historical Context & Uses of Alcohol 00:13:28 Alcohol Metabolism, “Empty Calories” 00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation 00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility 00:27:55 Food & Alcohol Absorption 00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts 00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress 00:44:53 AG1 (Athletic Greens) 00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young 00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut 00:59:46 Tool: Improving/Replenishing Gut Microbiome 01:02:44 Reducing Alcohol Consumption & Stress 01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache 01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure 01:17:16 Hangover Recovery, Dehydration & Electrolytes 01:20:45 Types of Alcohol & Hangover Severity, Congeners 01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance 01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol 01:35:42 Alcohol & Brain Thickness 01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk 01:44:31 Mitigating Cancer Risk, Folate, B Vitamins 01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome 01:50:58 Hormones: Testosterone & Estrogen Balance 01:55:09 Negative Effects of Alcohol Consumption 01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips 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.
In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation. #HubermanLab #Science #Neuroscience Thank you to our sponsors AG1: 🤍 ROKA: 🤍 Levels: 🤍 LMNT: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Robert Malenka Stanford academic profile: 🤍 Publications: 🤍 Current clinical trial: 🤍 MapLight: 🤍 LinkedIn: 🤍 Articles Distinct neural mechanisms for the prosocial and rewarding properties of MDMA: 🤍 Oxytocin receptor is not required for social attachment in prairie voles: 🤍 Gating of social reward by oxytocin in the ventral tegmental area: 🤍 Anterior cingulate inputs to nucleus accumbens control the social transfer of pain and analgesia: 🤍 Social reward requires coordinated activity of nucleus accumbens oxytocin and serotonin: 🤍 Selective filtering of excitatory inputs to nucleus accumbens by dopamine and serotonin: 🤍 Serotonin receptor regulation as a potential mechanism for sexually dimorphic oxytocin dysregulation in a model of Autism: 🤍 5-HT modulation of a medial septal circuit tunes social memory stability: 🤍 Other Resources MapLight: 🤍 Multidisciplinary Association for Psychedelic Studies (MAPS): 🤍 MindMed: 🤍 Timestamps 00:00:00 Dr. Robert Malenka 00:02:37 Sponsors: ROKA & Levels 00:05:21 Dopamine & Reward Circuitry 00:11:31 Reward, Arousal, Memory & Dopamine 00:17:34 Context, Cues & Dopamine Modification 00:25:38 Memory & Reward Scaling 00:30:50 Dopamine, “Addictive Liability” & Route of Administration 00:39:07 Sponsor: AG1 00:40:04 Drugs of Abuse & Brain Changes; Addiction & Individual Variability 00:50:51 Reinforcement vs. Reward, Wanting vs. Liking 00:57:50 Opioids, Psychostimulants & Dopamine 01:03:38 Sponsor: LMNT 01:04:51 Self-Doubt, Confidence & Career 01:12:40 Autism Spectrum Disorder 01:19:29 Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine 01:30:30 Nucleus Accumbens & Behavior Probability 01:38:28 Reward for Pro-Social Behavior 01:43:13 Social Media & “Addictive Liability”; Gambling 01:52:17 Pain, Social Behavior & Empathy 02:02:19 Empathy Circuitry, Dopamine & Serotonin 02:10:07 Autism Spectrum Disorder & Social Interactions, Empathy 02:17:23 MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects 02:28:13 Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology 02:37:18 Serotonin, MDMA & Psychedelics 02:40:16 Psychedelics: Research & Therapeutic Potential 02:47:57 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered. #HubermanLab Thank you to our sponsors: ROKA - 🤍 Helix Sleep - 🤍 Supplements from Thorne: 🤍 Support Research in the Huberman Lab at Stanford: 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Links: Review of Compounds for ADHD, Smart Drugs & Focus - 🤍 Review of Atypical Compounds for ADHD - 🤍 Study of Focus Protocol In ADHD & Non-ADHD Children - 🤍 Timestamps: 00:00:00 Introduction & Note About Diagnosis 00:03:27 Sponsors 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults 00:13:00 Attention & Focus, Impulse Control 00:14:57 Hyper-focus 00:16:45 Time Perception 00:18:25 The Pile System 00:20:00 Working Memory 00:24:10 Hyper-Focus & Dopamine 00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks 00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse 00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil 00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine 00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus 00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study 00:56:35 Elimination Diets & Allergies In ADHD 01:04:46 Omega-3 Fatty Acids: EPAs & DHAs 01:07:00 Modulation vs Mediation of Biological Processes 01:10:50 Attentional Blinks 01:16:56 Open Monitoring & 17 minute Focus Enhancement 01:22:50 Blinking, Dopamine & Time Perception; & Focus Training 01:30:10 Reverberatory Neural & Physical Activity 01:33:40 Adderall, Ritalin & Blink Frequency 01:35:00 Cannabis 01:37:30 Interoceptive Awareness 01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers 01:48:05 DHA Fatty Acids, Phosphatidylserine 01:50:54 Ginko Biloba 01:51:45 Modafinil & Armodafanil: Dopamine Action & Orexin 01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC 01:59:04 L-Tyrosine, (PEA) Phenylethylamine 02:01:23 Racetams, Noopept 02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology 02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids 02:14:30 Synthesis/Summary 02:16:10 Support for Podcast & Research, Supplement Resources 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. Title Card Photo Credit: Mike Blabac - 🤍
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. #HubermanLab #Habits #Neuroscience Thank you to our sponsors: Athletic Greens - 🤍 InsideTracker - 🤍 Helix Sleep - 🤍 Our Patreon page: 🤍 Supplements from Thorne: 🤍 Social: Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 Website - 🤍 Newsletter - 🤍 Links: Excellent review on science of habits - 🤍 Meta-analysis on habits - 🤍 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: 🤍 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 - 🤍
In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally. #HubermanLab #Science Thank you to our sponsors AG1 (Athletic Greens): 🤍 Eight Sleep: 🤍 ROKA: 🤍 HVMN: 🤍 code: “Huberman” LMNT: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles The neural basis of psychedelic action: 🤍 The effects of psilocybin and MDMA on between-network resting state functional connectivity in healthy volunteers: 🤍 Increased low-frequency brain responses to music after psilocybin therapy for depression: 🤍 Quality of Acute Psychedelic Experience Predicts Therapeutic Efficacy of Psilocybin for Treatment-Resistant Depression: 🤍 Brief structured respiration practices enhance mood and reduce physiological arousal: 🤍 Therapeutic use of psilocybin: Practical considerations for dosing and administration: 🤍 Psilocybin induces rapid and persistent growth of dendritic spines in frontal cortex in vivo: 🤍 Psychedelics and Neuroplasticity: A Systematic Review Unraveling the Biological Underpinnings of Psychedelics: 🤍 Single-Dose Psilocybin for a Treatment-Resistant Episode of Major Depression: 🤍 Effects of Psilocybin-Assisted Therapy on Major Depressive Disorder: 🤍 The costs and benefits of psychedelics on cognition and mood: 🤍 Other Resources The Physiological Sigh: 🤍 Dr. Matthew Johnson: Psychedelic Medicine: 🤍 Timestamps 00:00:00 Psilocybin, Legal Considerations 00:08:32 Sponsors: Eight Sleep, ROKA, HVMN 00:12:00 Psilocybin Becomes Psilocin in the Gut, Serotonin 00:17:00 The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin 00:21:40 Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed 00:27:21 Safety & Cautions for Specific Patient Populations 00:29:13 Sponsor: AG1 (Athletic Greens) 00:30:28 Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses” 00:36:21 Psychedelic Journey: Set, Setting & Support 00:43:43 Music & the Psilocybin Journey; Duration of Effects 00:48:58 Psilocybin & the Brain: Subjective Experiences, Perception 00:58:36 Sponsor: LMNT 00:59:48 Brain Networks & Therapeutic Outcomes 01:05:23 Creativity; Music, Emotionality & Psychedelic Journeys 01:12:39 Depression & Psychedelics as Neuroplasticity “Wedge” 01:16:53 Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness” 01:25:23 “Bad Trips”, Anxiety & Physiological Sighs 01:32:57 Therapeutic Use of Psilocybin 01:36:11 Neuroplasticity, Structural Brain Changes & Psilocybin 01:48:08 Psychedelics: Therapeutic Breakthroughs & Depression 01:56:37 Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects 02:03:11 Psilocybin Experience & Mental Health 02:06:42 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. Thank you to our sponsors AG1 (Athletic Greens): 🤍 Levels: 🤍 LMNT: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Andy Galpin Academic Profile: 🤍 Website: 🤍 Twitter: 🤍 Instagram: 🤍 YouTube: 🤍 Articles Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health: 🤍 The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review: 🤍 Other Resources Exercise Snacks: 🤍 SHIFT Breathing Gears: 🤍 SHIFT Breathing Assessment: 🤍 Timestamps 00:00:00 Endurance: Benefits, Mechanics & Breathing 00:07:30 Tool: “Exercise Snacks” 00:14:21 Momentous, Levels, LMNT 00:18:01 Endurance Categories 00:22:16 Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism 00:33:08 Exhalation Rates, Exercise & Fat Loss; Calories 00:41:47 Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate 00:47:03 AG1 (Athletic Greens) 00:47:55 Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization 00:59:35 Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue 01:08:01 Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization 01:16:07 Muscle & Basal Metabolic Rate 01:19:40 InsideTracker 01:20:43 Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates 01:27:48 Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy 01:36:42 Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic 01:50:45 Lactate, Energy Production Buffer 01:53:14 Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate 02:02:50 Lactate for Exercise & Cognitive Performance 02:04:33 Energy Production, Waste Management & Endurance Exercise; Insulin 02:12:49 Protein & Fat Utilization for Energy; Exercise & Fat Loss 02:21:20 Protein as Fuel Source, Fire Analogy 02:26:39 Low-Carbohydrate Diet & Performance 02:29:40 Muscular Endurance: Fuel Sources, Training & Capillarization 02:37:30 Tool: Muscular Endurance & Modifiable Variables; Examples 02:45:07 Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization 02:49:23 Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” 02:58:10 Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery 03:11:45 Tool: “Sugarcane” Endurance Protocol 03:14:02 Anerobic Capacity, Training Progression 03:16:40 Tool: Maximum Aerobic Output, Training & Modifiable Variables 03:21:58 Tool: Long Duration Endurance, Training, Circuits 03:25:13 Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique 03:29:10 Weekly Combination Training, Metabolic Flexibility & Longevity 03:37:23 Tool: Mixed Endurance Training, Half Marathon Example 03:47:33 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest. #HubermanLab #TonyHawk Thank you to our sponsors AG1: 🤍 LMNT: 🤍 ROKA: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Tony Hawk Website: 🤍 Books: 🤍 RIDE channel: 🤍 Pro Skater Video Game: 🤍 Skatepark Project: 🤍 Birdhouse: 🤍 Hawk vs Wolf Podcast: 🤍 Hawk vs Wolf YouTube: 🤍 Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 YouTube: 🤍 Resources and References Tony Hawk 540 McTwist: 🤍 Thrasher Magazine: 🤍 Steve Caballero: 🤍 Stacey Peralta: 🤍 Bones Brigade: 🤍 Christian Hosoi: 🤍 Transworld magazine: 🤍 Mark Gonzales: 🤍 Tony Hawk X Games 2023: 🤍 Riley Hawk: 🤍 Cara-Beth Burnside: 🤍 Reese Nelson: 🤍 Andrew Reynolds: 🤍 Mike McGill: 🤍 Mike Blabac: 🤍 Mike Blabac Instagram: 🤍 Stevie Willams: 🤍 Danny Way: 🤍 Jeremy Klein: 🤍 Steve Berra: 🤍 Ken Block: 🤍 Ken Block Instagram: 🤍 Lizzie Armanto: 🤍 Sky Brown: 🤍 Pattie Hoffman: 🤍 Elissa Steamer: 🤍 Lyn-z Pastrana 540: 🤍 Rodney Mullen: 🤍 Timestamps 00:00:00 Tony Hawk 00:03:16 Sponsors: LMNT & ROKA 00:05:55 Childhood & Self-Concept 00:11:08 Early Skateboarding & Skateparks 00:16:58 Adolescence, Skateboarding 00:23:10 Turning Professional, The Bones Brigade 00:34:22 Sponsor: AG1 00:35:27 Trick Development & Evolution 00:40:33 Visualization, Dreaming 00:47:09 “Feeling” While Skateboarding 00:51:15 Drive & Discipline; Injuries 00:58:46 Injury Recovery Practices 01:05:46 Sponsor: InsideTracker 01:06:52 Healthy Life Practices & Skateboarding 01:15:03 Video Game Development 01:23:00 Financial Investments, Birdhouse 01:30:16 Professionalism; Hobbies 01:35:43 Kids, Parents & Skateboarding 01:44:15 Music; High School 01:49:28 Females in Skateboarding 01:56:04 Inspiration, Kids, Bones Brigade 02:01:18 Memorabilia, Autographs 02:05:50 Skatepark Project 02:08:14 Future Goals & Aspirations 02:13:08 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you. #HubermanLab #Science #HairGrowth Thank you to our sponsors AG1 (Athletic Greens): 🤍 Helix Sleep: 🤍 HVMN: 🤍 ROKA: 🤍 LMNT: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Microneedling and Its Use in Hair Loss Disorders: A Systematic Review: 🤍 Caffeine and Its Pharmacological Benefits in the Management of Androgenetic Alopecia: A Review: 🤍 The effectiveness of combination therapies for androgenetic alopecia: A systematic review and meta-analysis: 🤍 Differential effects of caffeine on hair shaft elongation, matrix and outer root sheath keratinocyte proliferation, and transforming growth factor‐β2/insulin‐like growth factor‐1‐mediated regulation of the hair cycle in male and female human hair follicles in vitro: 🤍 The structure of people’s hair: 🤍 Note: The Huberman Lab podcast has no affiliation with or financial benefit from any of the products listed below, which are provided as a useful reference only. Ketoconazole Shampoos Keeps: 🤍 Nurx: 🤍 Siena Health: 🤍 Intelligent: 🤍 Biotin Shampoos Maple Holisitics: 🤍 Ouai: 🤍 R+Co: 🤍 Microneedling 🤍 Timestamps 00:00:00 Hair 00:04:13 Sponsors: Helix Sleep, HVMN, ROKA 00:08:04 Psychological States & Hair 00:13:19 Hair Anatomy & Stem Cells 00:26:05 3 Phases of Hair Growth 00:35:40 Sponsor: AG1 (Athletic Greens) 00:36:55 Minoxidil & Blood Flow 00:45:37 Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling 00:56:10 Microneedling, Minoxidil & “Dead Zones” 01:00:13 Sponsor: LMNT 01:01:25 Botox Treatments 01:06:27 Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair 01:15:46 Topical Caffeine & Slowing Hair Loss 01:21:06 IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol 01:25:52 Iron & Hair Growth 01:27:04 5-Alpha Reductase & Saw Palmetto; Curcumin 01:33:22 Ketoconazole & Offsetting Hair Loss 01:38:46 Topical & Oral Finasteride 01:51:00 Post- Finasteride Syndrome 01:56:01 Dutasteride 01:58:53 Mechanical & Chemical Stimulation for Hair Growth 02:02:46 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health. #HubermanLab #Science Thank you to our sponsors AG1: 🤍 ROKA: 🤍 Eight Sleep: 🤍 LMNT: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Threads: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Antidepressant effects of ketamine in depressed patients: 🤍 Attenuation of antidepressant and antisuicidal effects of ketamine by opioid receptor antagonism: 🤍 atai Life Sciences Announces Results from Phase 2a Trial of PCN-101 (R-ketamine) for Treatment-Resistant Depression: 🤍 Comparative effects of (S)-ketamine and racemic (R/S)-ketamine on psychopathology, state of consciousness and neurocognitive performance in healthy volunteers: 🤍 Ketamine Metabolite (2R,6R)-Hydroxynorketamine Interacts with μ and κ Opioid Receptors: 🤍 Other Resources The Science & Treatment of Bipolar Disorder (Huberman Lab episode): 🤍 Timestamps 00:00:00 Ketamine 00:02:29 Sponsors: ROKA & Eight Sleep 00:05:13 Ketamine & PCP; Clinical & Recreational Use 00:09:00 Depression & Current Treatments 00:15:17 Preclinical Models of Depression & Ketamine; “Learned Helplessness” 00:22:11 Ketamine & Clinical Uses; Depression & Suicidality 00:28:32 Ketamine & Other Psychiatric Challenges; Relief & Durability 00:33:24 Sponsor: AG1 00:34:29 NMDA Receptor & Neuroplasticity 00:41:36 Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine 00:48:26 How Ketamine Functions in Brain; Acute & Long-Term Effects 00:55:36 Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy 01:02:28 Sponsor: LMNT 01:03:40 Ketamine & Opioid Pathway 01:10:00 Divergent Mechanisms of Immediate & Long-Term Effects 01:15:45 Habenula, Pro-Depressive Behaviors & Ketamine Therapy 01:20:36 Ketamine & Context-Dependent Strategy; Reward Pathway 01:22:45 Dissociative States 01:26:04 Doses & Routes of Administration; “K-holes”; Risk & Caution 01:32:25 Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing 01:38:24 Ketamine: Effects & Therapy 01:40:40 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter 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. Title Card Photo Credit: Mike Blabac - 🤍
In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work. #HubermanLab Thank you to our sponsors AG1: 🤍 Maui Nui Venison: 🤍 ROKA: 🤍 HVMN: 🤍 InsideTracker: 🤍 Momentous: 🤍 The Brain Body Contract 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Cardiovascular Effects of ADHD Therapies: JACC Review Topic of the Week: 🤍 Brain alterations in children/adolescents with ADHD revisited: A neuroimaging meta-analysis of 96 structural and functional studies: 🤍 Impulsivity, Compulsivity, and Top-Down Cognitive Control: 🤍 Dopaminergic System Dysfunction in Recreational Dexamphetamine Users: 🤍 Modafinil enhances alerting-related brain activity in attention networks: 🤍 Association of Intrinsic Brain Architecture With Changes in Attentional and Mood Symptoms During Development: 🤍 Cognitive enhancement effects of stimulants: a randomized controlled trial testing methylphenidate, modafinil, and caffeine: 🤍 Psychostimulants and Cognition: A Continuum of Behavioral and Cognitive Activation: 🤍 Neural Correlates of Symptom Improvement Following Stimulant Treatment in Adults with Attention-Deficit/Hyperactivity Disorder: 🤍 Long-term effects of stimulant exposure on cerebral blood flow response to methylphenidate and behavior in attention-deficit hyperactivity disorder: 🤍 Molecular Characterisation of the Mechanism of Action of Stimulant Drugs Lisdexamfetamine and Methylphenidate on ADHD Neurobiology: A Review: 🤍 Pharmacologic treatment of attention deficit hyperactivity disorder in adults: A systematic review and network meta-analysis: 🤍 Books Stahl's Essential Psychopharmacology (4th Edition): 🤍 Other Resources Controlling Your Dopamine For Motivation, Focus & Satisfaction: 🤍 Leverage Dopamine to Overcome Procrastination & Optimize Effort: 🤍 ADHD & How Anyone Can Improve Their Focus: 🤍 Timestamps 00:00:00 Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD) 00:03:21 Sponsors: Maui Nui, ROKA, HVMN 00:06:35 The Brain-Body Contract 00:07:22 Attention, Prefrontal Cortex & ADHD 00:16:27 Stimulants “Sympathomimetics” 00:21:29 Adderall, Dopamine & Norepinephrine 00:25:58 Sympathomimetics, Dopamine & Norepinephrine 00:31:05 Sponsor: AG1 00:32:20 Vyvanse is Timed-Release D-Amp 00:36:36 Ritalin, Concerta 00:40:10 Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification” 00:45:28 ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose 00:50:57 How do Stimulants ‘Calm’ ADHD? 00:54:48 Neuroplasticity & Neuromodulators 00:58:06 Kids, ADHD Diagnosis & Treatment; Predispose Addiction? 01:04:02 Sponsor: InsideTracker 01:05:12 ADHD Medications: Individuality, Doses, Tapering & Long-Term Use 01:13:28 Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol 01:19:32 Cortisol & Hormones 01:27:45 Psychosis & Addiction; Methamphetamine 01:38:20 Recreational Use, Addiction & Psychosis; Habituation 01:42:30 Drug Holidays; Ritalin & Long-Term Effects 01:45:35 Modafinil, Armodafinil; Side-Effects 01:53:03 Guanfacine, Alcohol 01:58:03 ADHD Medications 02:00:26 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer: 🤍
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. #HubermanLab #DavidSinclair #Longevity Thank you to our sponsors: ROKA - 🤍 InsideTracker - 🤍 Magic Spoon - 🤍 Dr. David Sinclair Links: Lifespan Podcast: 🤍 Twitter: 🤍 Instagram: 🤍 YouTube: 🤍 Lifespan (book): 🤍 Aging Test Waitlist: 🤍 Harvard Lab Website: 🤍 Our Patreon page: 🤍 Supplements from Thorne: 🤍 Social: Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 Website - 🤍 Newsletter - 🤍 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: 🤍doctorsinclair.com 02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram 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. Title Card Photo Credit: Mike Blabac - 🤍 Audio Engineering: Joel Hatstat at High Jump Media
In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss. #HubermanLab #Science #EyeHealth Thank you to our sponsors AG1 (Athletic Greens): 🤍 Maui Nui Venison: 🤍 LMNT: 🤍 Eight Sleep: 🤍 InsideTracker: 🤍 Momentous: 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Jeffrey Goldberg Academic Profile: 🤍 Lab Website: 🤍 Publications: 🤍 Open Clinical Trials: 🤍 Medical Profile: 🤍 Stanford Ophthalmology website: 🤍 Support Stanford Ophthalmology research: 🤍 Articles Weeklong improved colour contrasts sensitivity after single 670 nm exposures associated with enhanced mitochondrial function: 🤍 Improvement in inner retinal function in glaucoma with nicotinamide (vitamin B3): supplementation: A crossover randomized clinical trial: 🤍 Novel Foveal Features Associated With Vision Impairment in Multiple Sclerosis: 🤍 Other Resources “Pencil Pushups” Near-Far Exercise: 🤍 Smooth Pursuit Eye Exercises: 🤍 Stanford Vision Performance Center: 🤍 AREDS2 Supplements for Age-Related Macular Degeneration: 🤍 Clinical Trials Glaucoma & Vitamin B6 Supplementation: 🤍 Dr. Dubra Lab: 🤍 Timestamps 00:00:00 Dr. Jeffrey Goldberg 00:03:08 Sponsors: Maui Nui, LMNT, Eight Sleep 00:06:29 Childhood & Eye Exams 00:11:36 Eye Misalignment & Recovery 00:20:38 Myopia (Near-Sightedness), Children & Sunlight 00:30:04 Sponsor: AG1 (Athletic Greens) 00:31:18 Eye Safety & Protection; Eye Hygiene 00:40:07 Adults & Eye Exams; Optometrist vs Ophthalmologist 00:46:35 Presbyopia (Age-Related Vision Decline), Reading Glasses 00:54:54 Reading Glasses: Use & Recommendations 00:58:34 Night Vision & Glasses 01:02:55 Sponsor: InsideTracker 01:03:54 Corrective Eye Glasses, Exercises 01:09:52 Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion 01:13:25 Supranormal Vision & Performance Training 01:19:11 20/20 Vision; Visual Acuity 01:24:51 Contact Lenses: Use, Risks & Aging 01:31:34 UV Protection & Cataracts, “Blue Blockers” 01:38:20 Light Sensitivity & Eye Color 01:40:29 LASIK Eye Surgery 01:46:26 Dry Eye, Tears & Age 01:53:24 Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP 02:00:46 Vision Loss: Cataracts, Glaucoma 02:09:23 Age-Related Macular Degeneration, Dry & Wet Forms 02:14:02 Diabetic Retinopathy, Type I vs Type II Diabetes 02:18:54 Diabetic Retinopathy Treatment, Blood Pressure 02:22:17 Glaucoma Screening & Treatment 02:28:07 Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure 02:35:13 Eye Pressure & Sleep Position 02:37:48 Macular Degeneration, Optic Neuropathies & Red-Light Therapy 02:42:23 “Floaters” 02:45:29 Eye Twitching 02:48:10 AREDS2 Supplementation & Age-Related Macular Degeneration 02:53:39 Glaucoma & Vitamin B3 Supplementation 02:58:42 Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis 03:06:30 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience. #HubermanLab #Science Thank you to our sponsors AG1 (Athletic Greens): 🤍 Eight Sleep: 🤍 Levels: 🤍 HVMN: 🤍 LMNT: 🤍 Momentous: 🤍 The Brain Body Contract 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Robin Carhart-Harris Academic Profile: 🤍 Publications: 🤍 Support USCF Psychedelic Research Fund: 🤍 UCSF Clinical Trials Enrollment: 🤍 Twitter: 🤍 TEDx Talk: 🤍 Articles Self-blinding citizen science to explore psychedelic microdosing: 🤍 Trial of Psilocybin versus Escitalopram for Depression: 🤍 Pivotal mental states: 🤍 Increased global integration in the brain after psilocybin therapy for depression: 🤍 Structure-based discovery of nonhallucinogenic psychedelic analogs: 🤍 Self-Medication for Chronic Pain Using Classic Psychedelics: A Qualitative Investigation to Inform Future Research: 🤍 MDMA-assisted therapy for severe PTSD: a randomized, double-blind, placebo-controlled phase 3 study: 🤍 Timestamps 00:00:00 Dr. Robin Carhart-Harris 00:02:12 Sponsors: Eight Sleep, Levels, HVMN 00:05:41 The Brain-Body Contract 00:06:31 Origin of the Word: “Psychedelics”; Pharmacology 00:12:05 Psychedelics & Revealing the Unconscious Mind, Psychotherapy 00:17:32 Microdosing 00:26:08 Psilocybin vs. Magic Mushroom Doses 00:28:28 “Psychedelic-Therapy”, Music 00:35:12 Sponsor: AG1 (Athletic Greens) 00:36:26 Psychedelic Journey: “Trust, Let Go, Be Open” 00:43:01 Negative Emotions, Fear & Psychedelics 00:46:21 Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences 00:52:33 Pharmacology: Therapeutics without Psychedelic Effects; SSRIs 00:58:45 Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity 01:09:14 Sponsor: LMNT 01:10:26 Psilocybin Therapy & Anorexia 01:12:56 Integration Phase & Psychedelic-Therapy; Meditation 01:19:50 First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition 01:30:16 Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer” 01:38:55 Placebo Response & Psychedelic Therapy 01:41:39 LSD & Psychedelic-Therapy, Micro-Dose 01:48:19 Combination Psilocybin-MDMA Therapy 01:56:06 DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine 02:01:04 “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses 02:12:26 Psychedelics & Legal Landscape; Decriminalization 02:17:54 MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval? 02:23:25 Psilocybin & Current Clinical Trials 02:28:41 Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift 02:34:39 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss. #HubermanLab #FatLoss #Science Thank you to our sponsors: InsideTracker - 🤍 ExpressVPN - 🤍 Athletic Greens - 🤍 Cold Protocols via The Cold Plunge: 🤍 Our Patreon page: 🤍 Supplements from Thorne: 🤍 Social: Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 Website - 🤍 Timestamps: 00:00:00 Introduction 00:06:00 Fat Loss: The Key Role of Neurons 00:08:44 The First Law of Fat Loss 00:11:00 Neurons Connect To Fat! (& That Really Matters) 00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid 00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss 00:23:08 Our Brain Talks To Our Fat 00:25:00 The Most Incredible & Dangerous Fat Loss Agent 00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation 00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands 00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss 00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T” 00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss 00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat 00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver 00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” 00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free) 00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers 00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal 01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat 01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss 01:04:00 A Key Paper For the Aficionados: 🤍ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ 01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. 01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity? 01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation. 01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat 01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min. 01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation 01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector 01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation 01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns 01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide 01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution 01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool 01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant 01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation 01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss 01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - 🤍
In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you. #HubermanLab #Meditation #Science Thank you to our sponsors AG1 (Athletic Greens): 🤍 InsideTracker: 🤍 Thesis: 🤍 ROKA: 🤍 Supplements from Momentous 🤍 Huberman Lab Premium 🤍 Social & Website Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 TikTok - 🤍 Website - 🤍 Newsletter - 🤍 Articles A Wandering Mind Is an Unhappy Mind: 🤍 Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: 🤍 Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial: 🤍 Books Wherever You Go, There You Are: 🤍 The Harvard Psychedelic Club: 🤍 Altered Traits: 🤍 Other Resources Waking Up app: 🤍 NSDR (Virtusan / Huberman): 🤍 NSDR (Madefor): 🤍 Timestamps 00:00:00 Meditation 00:04:13 InsideTracker, Thesis, ROKA, Momentous Supplements 00:08:25 Brief History of Meditation: Consciousness, Psychedelics, fMRI 00:16:19 How the Brain Interprets the Body & Surrounding Environment; Mindfulness 00:26:07 Neuroscience of Meditation; Perceptual Spotlights 00:32:27 AG1 (Athletic Greens) 00:33:41 Interoception vs. Exteroception 00:42:20 Default Mode Network, Continuum of Interoception & Exteroception 00:53:30 Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge 01:01:48 State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing 01:07:35 Tool: Brief Meditations, Waking Up App 01:10:30 “Third Eye Center” & Wandering Thoughts 01:20:46 Meditation: Practice Types, Focal Points & Consistency 01:24:10 Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception 01:30:41 Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork 01:39:22 Interoception vs. Dissociation, Trauma 01:47:43 Model of Interoception & Dissociation Continuum 01:53:39 Meditation & Dissociation: Mood, Bias & Corresponding Challenge 02:00:18 Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR) 02:11:33 Choosing a Meditative Practice; Hypnosis 02:14:53 Tool: Space-Time Bridging (STB) 02:25:00 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media Huberman Lab 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. Title Card Photo Credit: Mike Blabac - 🤍
My guest is Layne Norton, Ph.D. (🤍biolayne1) — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. #HubermanLab #Nutrition #Exercise Thank you to our sponsors AG1 (Athletic Greens): 🤍 LMNT: 🤍 ROKA: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Premium 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Layne Norton BioLayne: 🤍 Carbon app: 🤍 REPS (Research Explained in Practical Summaries): 🤍 Books: 🤍 Articles Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: 🤍 A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: 🤍 Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution: 🤍 Biology's response to dieting: the impetus for weight regain: 🤍 Other Resources BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? 🤍 Timestamps 00:00:00 Dr. Layne Norton, Nutrition & Fitness 00:02:53 LMNT, ROKA, InsideTracker, Momentous 00:06:50 Calories & Cellular Energy Production 00:12:35 Energy Balance, Food Labels, Fiber 00:15:19 Resting Metabolic Rate, Thermic Effect of Food 00:19:04 Exercise & Non-Exercise Activity Thermogenesis (NEAT) 00:25:49 Losing Weight, Tracking Calories, Daily Weighing 00:29:24 Post-Exercise Metabolic Rate, Appetite 00:35:04 AG1 (Athletic Greens) 00:36:19 Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs 00:43:46 Exercise & Satiety Signals, Maintain Weight Loss & Identity 00:56:32 Weight Loss & Maintenance, Diet Adherence 01:03:33 Restrictive Diets & Transition Periods 01:08:03 Gut Health & Appetite 01:16:23 Tool: Supporting Gut Health, Fiber & Longevity 01:23:59 LDL, HDL & Cardiovascular Disease 01:30:31 Leucine, mTOR & Protein Synthesis 01:37:31 Tool: Daily Protein Intake & Muscle Mass 01:44:24 Protein & Fasting, Lean Body Mass 01:55:38 Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea 02:04:28 Processed Foods 02:11:54 Obesity Epidemic, Calorie Intake & Energy Output 02:17:33 Obesity, Sugar & Fiber, Restriction & Craving 02:25:57 Artificial Sweeteners & Blood Sugar 02:38:55 Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar 02:50:19 Rapid Weight Loss, Satiety & Beliefs 02:58:13 Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity 03:08:15 Females, Diet, Exercise & Menstrual Cycles 03:14:05 Raw vs. Cooked Foods 03:16:32 Berberine & Glucose Scavenging 03:19:12 Fiber & Gastric Emptying Time 03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea 03:30:33 Hard Training; Challenge & Mental Resilience 03:36:12 Carbon App 03:47:11 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: 🤍 Title Card Photo Credit: Mike Blabac - 🤍
In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence. #HubermanLab #Dopamine #Motivation Thank you to our sponsors AG1 (Athletic Greens): 🤍 Helix Sleep: 🤍 WHOOP: 🤍 ROKA: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Pain modulates dopamine neurons via a spinal–parabrachial–mesencephalic circuit: 🤍 Dopamine, Updated: Reward Prediction Error and Beyond: 🤍 Human physiological responses to immersion into water of different temperatures: 🤍 Effect of tyrosine on cognitive function and blood pressure under stress: 🤍 Tyrosine Improves Working Memory in a Multitasking Environment: 🤍 Books Dopamine Nation: Finding Balance in the Age of Indulgence: 🤍 Other Resources Non-Sleep Deep Rest (NSDR): 🤍 Timestamps 00:00:00 Dopamine 00:02:32 Sponsors: Helix Sleep, WHOOP, ROKA, Momentous 00:06:27 Dopamine Brain Circuits 00:14:53 Goals & Addiction 00:17:13 Dopamine Dynamics, “Wave Pool” analogy 00:20:28 Craving, Motivation, Pursuit & Reward Prediction Error 00:28:26 Sponsor: AG1 (Athletic Greens) 00:29:40 Feedback Cues & Reward Contingent Learning, “Scoreboard” 00:37:40 Addiction; Pleasure & Pain Imbalance 00:44:55 Dopamine Release & Addictive Substances/Behaviors 00:50:43 Addiction Recovery, Binding Behaviors 00:53:25 Tools: Maintain Baseline Dopamine Levels 01:02:08 Sponsor: InsideTracker 01:03:26 Tool: Deliberate Cold Exposure & Dopamine 01:09:38 Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens 01:18:58 Dopamine Trough Recovery, Postpartum Depression 01:23:31 Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation 01:38:10 Making Effort the Reward, Growth Mindset 01:41:49 Tool: Overcome Procrastination 01:52:16 Tool: Meditation & Procrastination 01:57:01 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac - 🤍 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.
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. #HubermanLab #Fasting #FatLoss Thank you to our sponsors: ROKA - 🤍 InsideTracker - 🤍 Helix Sleep - 🤍 RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman 🤍 Supplements from Thorne: 🤍 Social: Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 Website - 🤍 Newsletter - 🤍 Links: Comprehensive Review On Fasting In Humans: 🤍 Timestamps: 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans 00:06:02 Sponsors: Roka, InsideTracker, Helix 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 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. Title Card Photo Credit: Mike Blabac - 🤍
This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression. #Depression #HubermanLab #Dopamine Thank you to our sponsors: InsideTracker - 🤍 Athletic Greens - 🤍 Our Patreon page: 🤍 Supplements from Thorne: 🤍 Social: Instagram - 🤍 Twitter - 🤍 Facebook - 🤍 Website - 🤍 Join Newsletter - 🤍 Links: Review of EPAs for the Treatment of Depression - 🤍 Review of Creatine for the Treatment of Depression - 🤍 Recent Study on the Clinical Use of Psilocybin for Treatment of Depression - 🤍 Timestamps: 00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1) 00:07:10 Sponsors 00:11:15 Major Depression 00:18:40 “Anti-Self” Confabulation 00:21:42 Autonomic (Vegetative) Symptoms of Depression 00:26:58 Norepinephrine, Dopamine & Serotonin 00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors 00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions 00:39:33 Physical & Emotional Pain are Linked: Substance P 00:41:50 Hormones & Depression: Thyroid & Cortisol 00:46:50 Genetic Susceptibility to Depression: Impact of Stress 00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills 00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2) 00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc. 00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)* 01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid 01:05:25 Protocol 4: How Exercise Offsets Depression 01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA receptors* 01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function 01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin* 01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid) 01:54:50 Summary of Protocols Covered 02:00:10 Support & Additional Resources Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - 🤍
My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity. #HubermanLab #RickRubin #Creativity Thank you to our sponsors AG1 (Athletic Greens): 🤍 Maui Nui: 🤍 Thesis: 🤍 WHOOP: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Premium 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Rick Rubin The Creative Act: A Way of Being: 🤍 Website: 🤍 Twitter: 🤍 Instagram: 🤍 Other Resources Monroe Institute Meditations: 🤍 Timestamps 00:00:00 Rick Rubin 00:04:08 Maui Nui Venison, Thesis, WHOOP, Momentous 00:08:23 Creativity & Ideas, Cloud Analogy 00:12:26 Language & Creativity; Kids 00:17:36 Feelings & Creative Ideas 00:22:01 Rules, Choice & Art; Personal Taste & Other’s Opinions 00:30:20 Changing Perspective & Creativity 00:33:55 AG1 (Athletic Greens) 00:35:04 Scientific Knowledge; Opinions & Art 00:41:27 Finishing Projects; The Source & Nature 00:47:40 Perception Filters, Contrast & Novelty 00:58:42 Music & Identity, Evolving Tastes 01:03:03 InsideTracker 01:04:14 Focus, Disengaging & Subconscious; Anxiety 01:13:22 Collaboration, Art & Rigorous Work 01:18:26 Process & “Cloud”; Perception & Storytelling 01:29:13 Limited Resolution, Considering the Inverse 01:35:38 Wrestling, Energy & Reality; Dopamine 01:49:43 Wrestling, Style & Performance 01:52:40 Resetting Energy & Nature; Nostalgia 02:01:56 Sleep, Waking Up & Sunlight, Capturing Ideas 02:08:16 Creative Work Phases; Structure & Deadlines 02:15:32 Self-Doubt & Performance 02:19:13 Predictability & Surprise, Authenticity 02:25:02 Past Experiences, Other’s Opinions 02:29:42 Public Opinion & Science: Light, Acupuncture & Nutrition 02:39:44 “Look for Clues”, Belief Effects 02:46:25 Attention, Emotion & Art 02:48:07 Mantra Meditation, Awareness Meditation 02:57:33 Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 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.
In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. #HubermanLab #MuscleGrowth #Exercise Thank you to our sponsors InsideTracker - 🤍 Headspace - 🤍 Supplements from Thorne: 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Timestamps: 00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support Disclaimer: 🤍 Title Card Photo Credit: Mike Blabac - 🤍
In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance. #HubermanLab #Nutrition #Science Thank you to our sponsors AG1 (Athletic Greens): 🤍 Levels: 🤍 LMNT: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Andy Galpin Academic Profile: 🤍 Website: 🤍 Twitter: 🤍 Instagram: 🤍 YouTube: 🤍 Articles Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults: 🤍 Other Resources Examine: 🤍 Absolute Rest: 🤍 Reveri: 🤍 Timestamps 00:00:00 Nutrition & Supplementation 00:05:16 Creatine Supplementation, Muscle & Cognitive Function, Loading Phase 00:16:51 Momentous, Levels, LMNT 00:20:31 Dehydration, Overhydration, Night Urination 00:35:37 Tool: Hydration, Caffeine & Electrolytes 00:41:22 Tool: Sweating, Salt & Performance 00:48:57 AG1 (Athletic Greens) 00:49:49 Galpin Equation for Hydration & Exercise, Focus 00:55:28 Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt 01:10:58 Electrolytes, Carbohydrates & Exercise 01:15:44 InsideTracker 01:16:47 Training Fasted versus Fed, Caffeine, Carbohydrate Timing 01:25:13 Caffeine & Endurance 01:31:20 Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics 01:35:43 Rhodiola, Cortisol & Fatigue 01:39:55 Tool: Supplement Formulations 01:47:31 Supplements, Dependency & Root Cause; Foundational Behaviors 01:57:44 Acute vs. Chronic Effects, Supplements & Gut Microbiome 02:02:33 Tool: Sleep Environment, Absolute Rest 02:11:03 Tools: Sleep & Disturbances, Inositol 02:20:03 Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements 02:26:33 Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins 02:39:27 Intermittent Fasting, Training & Keto Diets; GABA 02:43:39 Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” 02:47:23 Garlic; Tart Cherry Extract; Examine.com 02:51:50 Fitness Testing, Training Programs; Exercise Recovery 03:04:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 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.
In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents. #HubermanLab #Science #Health Thank you to our sponsors AG1 (Athletic Greens): 🤍 Levels: 🤍 Thesis: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Premium 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Articles Inspired by Mary Jane? Mechanisms underlying enhanced creativity in cannabis users: 🤍 Adults with a history of recreational cannabis use have altered speech production: 🤍 Individual prolactin reactivity modulates response of nucleus accumbens to erotic stimuli during acute cannabis intoxication: an fMRI pilot study: 🤍 Bayesian causal network modeling suggests adolescent cannabis use accelerates prefrontal cortical thinning: 🤍 Association of cannabis potency with mental ill health and addiction: a systematic review: 🤍 Other Links and Resources NSDR Protocol with Dr. Huberman on YouTube: 🤍 Timestamps 00:00:00 Cannabis (Marijuana) 00:04:46 New Huberman Lab Premium Membership 00:07:03 Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety 00:10:08 Levels, Thesis, InsideTracker 00:14:01 Momentous Supplements 00:15:08 Cannabis Strains, Psychoactive Compounds: THC & CBD 00:19:34 Sativa vs. Indica, Stimulant vs. Relaxation Effects 00:25:55 Hybrid Cannabis Strains, Type 1, 2 & 3 Strains 00:30:41 AG1 (Athletic Greens) 00:31:56 Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1) 00:40:35 THC, CBD vs. Endogenous Cannabinoids, Dependence 00:43:14 Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function 00:53:07 Biological Effects of Cannabis 00:56:29 Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia 01:04:58 Cannabis Indica & Subjective Effects, Memory, Dosage 01:09:41 Brain Areas Affected by THC & CBD, Side Effects 01:16:08 Creativity: Convergent vs. Divergent Thinking & Dopamine 01:26:41 Does Cannabis Increase Creativity? 01:35:08 Chronic Cannabis Use & Changes in Speech Patterns 01:46:46 Cannabis & Libido, Dopamine & Prolactin 01:56:55 Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility 02:06:53 Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences 02:10:06 Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development 02:18:13 Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance 02:25:57 Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis 02:34:36 Adolescent Cannabis Use: Brain Development & Mental Health Disorders 02:41:44 Cannabis & Pain Management, Divergent Effects of Cannabis 02:44:54 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Premium Channel, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn Disclaimer: 🤍 Title Card Photo Credit: Mike Blabac - 🤍
In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan. #HubermanLab #Science #Science Thank you to our sponsors AG1 (Athletic Greens): 🤍 Eight Sleep: 🤍 LMNT: 🤍 HVMN: 🤍 InsideTracker: 🤍 Supplements from Momentous 🤍 Huberman Lab Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Dr. Peter Attia Website: 🤍 The Peter Attia Drive Podcast: 🤍 Newsletter: 🤍 Twitter: 🤍 Instagram: 🤍 YouTube: 🤍 Facebook: 🤍 Articles A Wandering Mind Is an Unhappy Mind: 🤍 Books Outlive: The Science & Art of Longevity book: 🤍 The Road to Character: 🤍 Other Resources Withings Blood Pressure Cuff: 🤍 Omron Blood Pressure Cuff: 🤍 Prenuvo Whole-Body MRI: 🤍 Biograph: 🤍 The Fentanyl Crisis and Why Everyone Should Be Paying Attention (The Drive podcast episode): 🤍 Timestamps 00:00:00 Dr. Peter Attia 00:03:22 Sponsors: Eight Sleep, LMNT, HVMN, Momentous 00:07:34 Lifespan vs. Healthspan 00:10:54 “4 Horseman of Death”, Diseases of Atherosclerosis 00:14:44 Tool: Hypertension & Stroke, Blood Pressure Testing 00:23:14 Preventing Atherosclerosis, Smoking & Vaping, Pollution 00:32:24 Sponsor: AG-1 (Athletic Greens) 00:33:29 Cholesterol, ApoB 00:42:21 Cholesterol Levels, LDL & ApoB Testing 00:49:29 ApoB Levels & Atherosclerosis, Causality 01:01:06 ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors 01:12:30 Monitoring ApoB 01:17:12 Sponsor: InsideTracker 01:18:30 Reducing Blood Pressure, Exercise & Sleep 01:20:50 High Blood Pressure & Kidneys 01:23:11 Alcohol, Sleep & Disease Risk 01:31:21 Cancer & Cancer Risks: Genetics, Smoking & Obesity 01:39:47 Cancer Screening & Survival 01:44:17 Radiation Risks, CT & PET Scans 01:48:48 Environmental Carcinogens 01:52:11 Genetic & Whole-Body MRI Screening, Colonoscopy 01:58:47 Neurodegenerative Diseases, Alzheimer’s Disease, ApoE 02:08:08 Alzheimer’s Disease & Amyloid 02:13:58 Interventions for Brain Health, Traumatic Brain Injury (TBI) 02:21:26 Accidental Death, “Deaths of Despair”, Fentanyl Crisis 02:31:20 Fall Risk & Stability, 4 Pillars of Strength Training 02:41:05 Emotional Health 02:53:45 Mortality & Preserving Relationship Quality 03:02:20 Relationships vs. Outcomes, Deconstructing Emotions 03:09:34 Treatment Centers, Emotional Processing & Recovery 03:16:34 Tool: Inner Monologue & Anger, Redirecting Self-Talk 03:27:37 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - 🤍 Disclaimer: 🤍
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