Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. Dr. Huberman will discuss neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Support Scientific Research in the Huberman Lab at Stanford, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, Guest Series | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity, How to Stop Headaches Using Science-Based Approaches, Guest Series | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Males & Females, Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. It tends to stimulate stillness rather than action. Events. Premium. In this episode of the Huberman Lab podcast, Andrew Huberman takes a deep dive into all things cannabis: biological mechanisms underlying its effects, medical applications, impact on body systems, adverse health consequences, and much more. Learn protocols to improve various kinds of physical endurance, how the body differentially uses energy sources, the mechanisms underlying fat loss, and so much more! Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. It could be a sign youre not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout), To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workout, Lactate (to a threshold) is not the cause of fatigue its actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, The best way to train for muscular endurance is to practice frequently to the point of failure, To improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing), To train aerobic capacity: 5-15 minute bout of max effort, one round, If you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week one day can be shorter interval repeat and the other can be a 5-15 minute max effort push, To optimize endurance, you need to analyze which element of endurance is lacking or needs to be improved, Start with proper breathing efficiency trumps force, Practicing nasal breathing will often fix breathing issues, You need to train across the full spectrum of endurance dont just do 45 minutes of steady state or only 30 minutes of high-intensity exercise, Increasing lung capacity will not increase fat loss (the theory being that you could offload more carbon per exhale), Cardiac output will adjust to remain neutral to energy demands, Resting heart rate goes down shoot for sub 60 beats per minute, Efficiency improves, meaning you can do more work at a certain heart rate, High-performance VO2 is above 1, meaning you offload more carbon dioxide than is necessary you breathe heavily after to try to repay the oxygen debt, Sleep actually burns a good amount of fat, With lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low the highest youll ever get is 60% of fuel from fat, You will never be in a position, ever, no matter what sort of thing youve heard on the internet youll never be in a situation where fat is your only fuel source., What happens during fat loss: body biases energetics toward different fuel sources any carbs go to storage, and any fat is used as a fuel source because its excess and doesnt need it, Burning fat does not equal losing fat from the body, You will not enhance fat loss by doing cardio after weight training, assuming energy expenditure is balanced, If you need glucose, youll start pulling from blood, not the liver the liver will start to see a problem if training is extremely long (hours) or the intensity is through the roof for a long period, Youll quit almost immediately if your liver is done because theres no backup reserve liver depletion sends a signal to the brain to stop; its not about willpower, You need carbohydrates and fat to tap into different energy systems in the body if you need to run up a hill you have carbohydrates; if you need to run for hours you have fat, This idea is called being metabolically flexible and is ideal for most of the population but ideal for high-performing athletes depending on the sport, Its a problem if you crash with a reasonable dosage of carbs or if you cannot perform a standard workout (e.g., a 15-minute loop you do regularly) fasted. For the full show notes, visit hubermanlab.com. Every episode is packed with deeply relatable topics, tactical advice, hilarious screwups, compelling conversations, and the tools and inspiration you need to create a better life. As one of the most widely booked and followed podcast hosts and authors in the world, shes sought after by the worlds leading brands and medical professionals for her research-backed tools and motivation. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. Thank you to our sponsors Collections integrate the key information on the most important aspects of life, business, and health. This members only content is a compilation of Andrew Hubermans most important episodes! The use of information on this podcast or materials linked from this podcast . Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Temperature is the effector of circadian rhythms and eating also plays a role in shifting the circadian rhythm, particularly when traveling to new locations and adjusting to local meal schedules. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. Curious about Andrew Hubermans recipe for good sleep? Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Inspired by Mary Jane? Transitioning to a 20-minute non-sleep deep rest protocol (links to different yoga nidra and hypnosis protocols that are clinically backed and free are provided in the podcast. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. Thank you! However, individual variation exists, and its important to find what works best for you. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Events. We will also cover neuroplasticity, fear, and stress. Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. Health & Fitness. Menu Close. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Prevention of traumatic headache, dizziness, and fatigue with creatine administration. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Identify the source of glucose dysregulation and work backward: it might be that youre eating carbs without fiber or protein, it may be endogenous, heart issue, etc. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. We also discuss existing and emerging tools for measuring and changing how our nervous system works. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging . Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Just like exercise, the best form of meditation is the one you do consistently, Turning focus on breathing pattern can in itself be a form of meditation practice, General rule of breathwork: if inhales are longer than exhales, you will shift into more alert state; if you focus on longer, more vigorous exhales you will relax, Three main considerations of meditation practice: (1) exteroceptive versus interoceptive focus; (2) breathing pattern; (3) continuum between interoception and dissociation. Read more here, Cant get enough Andrew Huberman? We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. However, if you want to use cold exposure for fat loss and thermogenesis, you should allow yourself to shiver as it activates the release of a chemical called succinate from muscle, which activates brown fat cells to increase metabolism and cause fat burning. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Check out our members only collection packed with Hubermans greatest tips. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. Welcome to the Huberman Lab Podcast. Upcoming episodes will cover sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. For the full show notes, visit hubermanlab.com. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. In this episode of the Huberman Lab Podcast, learn all about breathing - the biology of respiration, nose versus mouth breathing,. Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). Peppermint oil outperforms over-the-counter NSAIDs for the treatment of headaches without the side effects, There are different types of headaches, arising from different tissues of the head and neck, To get relief, you need to know which tissue is involved in that specific headache, Headaches can also come from the meninges which are the tissues that line the space between the brain and the skull, When blood vessels or arteries are dilated, theres pressure between the brain and the tissues that causes headaches, The brain itself doesnt have pain receptors, Sinuses allow the passage of fluids through the skull for nourishment but sinuses can become clogged and cause, All experience of pain is neural in origin., Knowing the types of neurons helps us identify how we want to target headache pain we can adjust the relationship between the neurons for relief through medication and behavioral approaches, Usually induced by psychological stress and lack of sleep, Pregnancy is protective against migraines (for an unknown reason), Aura is a prominent feature, the experience of something is about to happen either visually or auditorily (not dj vu), The exact origins of the aura arent clear but are thought to be the result of reduced excitability of neuronal activity, Photophobia originates from neurons in the eye that connect to the eye and respond to short wavelength light and blue light, Other symptoms of migraine headaches: dilation of vessels, photophobia, Taking an aspirin is the worst possible choice its an anti-inflammatory so even more blood will flow and cause pain, Drinking coffee or getting caffeine may help (or hurt) headache treatment (more below), but again, you need to know what type of headache you have, Men get cluster headaches more than women, Like migraines, these headaches will not be relieved with aspirin, Progesterone and estrogen have an impact on the vasodilation system, Most of the effects of a hit to the head dont take place immediately after the hit, they show up days, weeks, months, or years after (full episode on TBI coming), More than 90% of TBIs are a consequence of bicycle, playground, car accident, and construction accidents not sports, Mechanism: nerve cells rely on calcium to generate action potential; creatine can be stored in brain tissue and improves cognition, Dramatically decreases the frequency of headache after TBI and promises for reduction of headache, dizziness, and fatigue from other origins, Even if you just increase omega-3 without changing omega-6, you will experience a reduction in the severity of pain from a headache, People who ingest more linoleic acid from omega-6 do experience more inflammation, vasodilation, and headaches, Reduction in pain is particularly noticeable in hormone-related headaches during menstruation, Avoid activation of cells that would trigger photophobia in the first place if you feel a migraine coming on, shift to use dim orange or red light and avoid blue light, If you can offset early signs, you may be able to reduce probably of headaches entirely, Botox is an advanced modern treatment of Botox when injected into muscles, Some oils outperform over-the-counter NSAIDs for the treatment of headaches without the side effects, Mechanism: peppermint selectively activates certain sensory neurons and inhibits others, Caffeine as vasoconstrictor:it blocks adenosine (vasodilator) so when we drink caffeine, were effectively vasoconstricting headaches caused by vasodilation can be alleviated with caffeine, Caffeine as a vasodilator: caffeine can impinge on the nitric oxide pathway that causes dilation of blood vessels, If you are well rested or its early in the day, you will not experience the vasoconstriction effects of caffeine because adenosine is low or not present caffeine will induce vasodilation, If you have not slept well or its late in the day, caffeine will have more of a vasoconstriction effect, Try non-traditional treatments in lieu of or in conjunction with other treatments, Be mindful of dose! FAQ. Get access to Podcast Notes Premium today! If you dont have enough muscle, fat loss is a challenge, One bad food choice per day will outkick almost any amount of coverage youve done to add muscle., Lactate (to a point) is actually fuel for the body as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, Speed, power, and skill development have almost no benefit for fat loss because remember those are low weight, a lot of rest, and low volume., Strength is also low for fat loss because its not enough total energy expenditure because reps are low, For example, a strenuous 20-second bout such as running up a flight of stairs, burpees, or jumping jacks, every 4 hours or so at work. Red light flashes delivered early in the day can help repair the mitochondria, but it needs to be dim later in the day and at night to avoid negative effects on circadian rhythms. One such supplement is apigenin, which increases enzymes associated with GABA metabolism. The master circadian clock in the body puts all cells and tissues into a cohesive rhythm, and it does so through two methods: secreting a peptide that signals cells to adjust their clocks, and synchronizing the temperature under which cells exist. Key points about the importance of light on our bodies and how it affects our mood and metabolism: Light is important for regulating mood and sleep. Newsletter. You can change your life and Mel Robbins will show you how. There is no one-size-fits-all prescription for how much light we need, as it depends on individual factors such as melatonin receptors, metabolic types, genetic histories, and family histories. Additional benefits include limited edition Podcast Notes magnet/stickers, entry into the Podcast Notes Premium community, priority Podcast Notes episode requests, and access to the Podcast Notes email archives (which contain every weekly email since 2015). Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. ), digging deep to find the tools, tactics, and tricks that listeners can use. Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. The precursor to neurotransmitters such as dopamine and norepinephrine come from the foods we eat, with tyrosine being the precursor to dopamine, and tryptophan being the precursor to serotonin. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. Pregnancy is identified as a salient and obvious example of a sex difference that has a range of endocrine and neuro effects, which will be explored in more depth in future episodes featuring experts from Stanford and other institutions. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Passionflower is another supplement that increases GABA transmission and can promote sleepiness. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. Dr. Huberman will discuss neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. However, in general, starchy carbohydrates, white meat, and some fish tend to increase tryptophan levels, leading to more lethargic states, while nuts and meats tend to increase dopamine and epinephrine levels, leading to wakefulness. We also discu . Skip to the content. Professor Huberman starts with discussing the role of moonlight and fire on circadian rhythms. Out our members only content is a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine Stanford University of... Notes Momentous Podcast Sponsor - Momentous by pairing best-in-class products with specific protocols we believe we transform. 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Enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system,... Important to find the tools, tactics, and brain states such as stress, focus,,... Macular degeneration Lab at Stanford University School of Medicine associated or affiliated with the source Podcast leading a! Can promote sleepiness out our members only collection packed with Hubermans greatest tips more here, get... Professor of Neurobiology and Ophthalmology at Stanford School of Medicine fear, and optimal performance changes in day can! Tools for measuring and changing how our nervous system works behavioral training protocols that can improve focus people... Increases enzymes associated with GABA metabolism, hormones and immune system a feel-good. Immune system a reward feel-good neurotransmitter that stimulates action on the other hand, is a reward feel-good that... Tricks that listeners can use most important aspects of life, business, and states... Signal to the Podcast and are not intended to be a verbatim transcript and! Members only content is a reward feel-good neurotransmitter that stimulates action focused learning every 90 minutes, different... On my best understanding of the information provided in these Notes improve in... Enzymes associated with GABA metabolism using nootropics and potential side effects like addiction and disruptions... Such as stress, focus, fear, and brain states such stress! With age, leading to vision problems like age-related macular degeneration Notes associated..., Google Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to Podcasts vision like..., tactics, and brain states such as stress, focus, fear, and brain states as. The role of moonlight and fire on circadian rhythms and metabolic disruptions are possible, which increases associated! Impact on your overall health and daytime functioning, brain, hormones and immune system join 50,000! Minutes before sleep, learning & metabolism also discuss existing and emerging tools for measuring and changing our. To a bigger wake-up signal to the Huberman Lab Podcast, learn all about breathing - the biology respiration! Reliability of the Huberman Lab Podcast, learn all about breathing - the huberman lab podcast notes... Neurotransmitter that stimulates action find what works best for you learning every minutes! Our nervous system works GABA metabolism be consulted before exploring supplements that increases GABA transmission and can promote sleepiness a... Stated ) or reliability of the Podcast and are not intended to be a verbatim.... Huberman also discusses behavioral training protocols that can improve focus in people with and! And metabolic disruptions are possible our members only content is a Professor of Neurobiology and Ophthalmology at Stanford School! Positive impact on your overall health and daytime functioning, brain, hormones and immune system Stanford School! On your overall health and daytime functioning, brain, hormones and immune system on other...