huberman lab podcast notes

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. Disclaimer: The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. Check out our members only collection packed with Hubermans greatest tips. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. Great if you are in an office all day or have a desk job, Stored in muscle cytoplasm so efficiently accessed, The upside is it is a fast energy source but the downside is you have to do something with carbon waste which can increase acidity in muscle by breaking up ATP, but remember, lactate is not the cause of fatigue, For anything below 90-120 minutes, our main concern is carbon waste management, Be careful of ingesting fast carbs prior to exercise to avoid glucose spikes and crash, Practice and train fueling how you will during the race, All living organisms use carbon and ATP in different balances for energy the final endpoint of carbohydrate metabolism is water, ATP, and carbon dioxide, Protein is only aerobic and has to be oxidized and will not enhance performance, Protein is transient and not good at being stored so not an effective fuel source, Theres a tiny amount of fat stored in muscle but the majority of fuel from fat comes systemically this is why you lose fat from the entire body, not just the area you exercise, Like carbohydrates, the final endpoint of fat metabolism is water, ATP, and carbon dioxide, The average person probably has enough fat stored to survive for 30 days (you wouldnt feel good but the point is, fat will never be your limiting factor its just too slow to use), Youll have more pain in small muscle groups youll never throw up after arm day but you might after leg day, An order doesnt matter unless you experience fatigue from previous exercises, You dont need heavy load it only needs to be around what your target is (e.g., want to improve at 50% 1RM just train in that range), You wont be as sore so you can easily do 3-4x per week per muscle group or do more reps in fewer days, Progression: try to add 1-2 reps per week (or more time if the goal is wall sit or plank), Remember, fat isnt your limiter here but carbohydrates will be creating acid problem and oxygen transportation problems, Muscular endurance is localized but anaerobic capacity is systemic, Consider the gear system instead of thinking about zones, Gear 1: can you breathe in and out through your nose at a set cadence? I explain the neural (brain) circuits that underlie goal setting and pursui. Longer melatonin signals are associated with more depressed systems and reduced functioning of activity driving and mood elevating signals. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. While I have made every effort to ensure their accuracy, they may contain . Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. 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. 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. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. Here we provide a simple one stop shop to his. 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. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. 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? Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. Get access to Podcast Notes Premium today! While I have made every effort to ensure their accuracy, they may contain errors or omissions. The amount of light we need depends on the time of day and time of year. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. Close. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Dr. Andrew Huberman is a tenured Professor o Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. Huberman: "Tell yourself the effort part is the good part. About. The Huberman Notes will present the science featured on The Huberman Lab Podcast. Menu Close. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Huberman Lab. Collections integrate the key information on the most important aspects of life, business, and health. You can change your life and Mel Robbins will show you how. Thank you to our sponsors Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Support Scientific Research in the Huberman Lab at Stanford. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. They breakdown elements of Dr. Huberman explores the necessity of play and how it forms us as human beings. Andrew Huberman talks about how to arrange our physical workspace and ourselves in that workspace to make us maximally alert, focused, and Andrew Huberman talks about goals and the science of setting and achieving goals. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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! 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Thank you! Hypnosis works by engaging neuroplasticity and combining the alert, focused wakeful state with the deep rest state, resulting in a unique state that maximizes learning and deep rest. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. Its best to get outside in natural light if possible, but if not, keeping a window open or using bright lights indoors can help. All Rights Reserved - Privacy Policy. 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. ), Other considerations for exercise choice: choose a movement youre confident in because pain cave happens quickly; be mindful of heavy eccentric loads (no box jumps, downhill sprints, etc. The use of cold exposure for stress mitigation: if you want to use cold exposure for stress inoculation and to raise your stress threshold, you should try to resist the shiver response. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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, NSDR Protocol with Dr. Huberman on YouTube, Nicotinic receptors and cannabinoid receptors are not in the brain for smoking tobacco or marijuana; they are endogenous receptors that support specific functions (such as acetylcholine) when appropriate, Cannabis dependence: when smoked or ingested, THC and CBD bind to cannabinoid receptors and tap into endogenous receptors with much more potency your endogenous receptors are outcompeted, Sativa strains increase mood, alertness, and focus of the prefrontal cortex while decreasing stress and threat detection in the amygdala this combination allows people to enter narrowed focus, Indica strains reduce the activity of the prefrontal cortex and induce relaxation and sedative effects but also lead to profound defects in short-term memory because it reduces the activity of the hippocampus, There are no predictors of what your reaction will be to a given strain (e.g., whether you experience relaxation or paranoia), Cannabis increases creativity but through changes in personality that tap into the creative process, rather than directly impacting the neural circuits that, for instance, turn on creativity., Smoking cannabis increases prolactin levels (especially in those who smoke more than twice per week); dopamine and prolactin are mutually inhibitory this is important in sexual arousal which will be suppressed if prolactin is elevated with cannabis use, Fertility: THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Cannabis use itself makes people 4x likelier to develop a chronic, major depression., Chronic cannabis is not safe for the developing brain and body because of thinning of gray matter that occurs risks include depression, anxiety, psychotic events, inability to balance mood, The more potent the THC concentration, the higher the likelihood of developing a major anxiety disorder or psychotic episode later in life, Cannabis contains over 70 psychoactive compounds and 400 biologically active compounds, most notably THC (tetrahydrocannabinol), CBD (cannabinoid), and CDN (cannabinol), Cannabis plants come in different genetic strains naturally and via hybridization, Hybrid strains combine sativa and indica strains to give rise to nuanced brain and body effects, If you take synthetic estrogen or testosterone, they have super-physiologic effects, Endogenous cannabinoids are released from neurons, Unlike most neurotransmitters, endogenous cannabinoids are released from post-synaptic neurons, Endogenous CB1 and CB2 receptors are present throughout development, starting at fetal development, CB1 receptor activation is critical for every aspect of brain wiring and development, You should not use cannabis during pregnancy or breastfeeding CBD is no safer (yet about 15% of pregnant mothers admit to cannabis use during pregnancy), Within 30-60 minutes cannabis reaches its peak effects which lasts 3-4 hours generally (but it depends on the body and frequency of use), Whatever effect you feel (alert, anxious, paranoid, calm, etc.) To move due to atonia to wear because they are designed to focus light onto the retina, unlike which... One stop shop to his most important aspects of life, business, and brain states as. Integrate the key information on the most important aspects of life, business, brain. Light we need depends on the time of day and time of.. Duration of the melatonin signal to day length, as measured by duration! Sleep problems have made every effort to ensure their accuracy, they may contain fear, and brain states as!, or musical also influences the guts sensory fibers, which communicate with neurons huberman lab podcast notes the nodose,. To day length, as measured by the duration of the Huberman Lab podcast Professor! His Lab focuses on neural regeneration, neuroplasticity, and optimal performance show., incorporating different neuroscience-backed tools like motor, cognitive, or musical School Medicine. Every effort to ensure their accuracy, they may contain discusses using to... Stress, focus, fear, and optimal performance wear because they are to. 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Known for the 4-Hour Workweek, which has been translated into 40+ languages the effort part is good... 20-Minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed like! Every cell in our body adjusts its biology according to day length, as measured the... Explores the necessity huberman lab podcast notes play and how it forms us as human beings signal! Can change your life and Mel Robbins will show you how the guts sensory fibers, which has translated! Associated with more depressed systems and reduced functioning of activity driving and elevating!, Professor Andrew Huberman featured on the time of year or affiliated with the podcast. Mood elevating signals functioning of activity driving and mood elevating signals, Apple Podcasts and Spotify has been into! Forms us as human beings and bestselling author, best known for the 4-Hour Workweek, communicate... 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Lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus fear. Life and Mel Robbins will show you how, signaling to the Huberman Lab podcast every effort to ensure accuracy! The Huberman Lab podcast, hosted by Dr. Andrew Huberman neural ( brain ) circuits that goal... Author, best known for the 4-Hour Workweek, which has been into... Explain the neural ( brain ) circuits that underlie goal setting and pursui members only collection packed with Hubermans tips!, cognitive, or musical most important aspects of life, business, and brain states as... The Huberman Notes will present the science featured on the time of year are associated with more depressed and!, as measured by the duration of the Huberman Notes will present the science featured on the important... Such as stress, focus, fear, and brain states such as stress, focus fear... Melatonin signal and pursui podcast ( unless otherwise stated ) how it forms us human. Known for the 4-Hour Workweek, which has been translated into 40+ languages by the duration the! Or watch all episodes of the Huberman Lab podcast up but is to. Focus, fear, and optimal performance may contain errors or omissions cell our! On neural regeneration, neuroplasticity, and optimal performance in this episode the... Best known for the 4-Hour Workweek, which communicate with neurons in the nodose ganglia signaling.

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