Huberman Lab

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

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

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

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Food & Brain Function Introduction  

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

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

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

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

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

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

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

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

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

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

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

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

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

00:55:25 Taste is 100% In Your Head  

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

01:06:14 Capsule Probiotics, Brain Fog  

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

01:12:11 Hard-Wiring & Soft-Wiring  

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

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

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

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

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

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

Disclaimer & Disclosures

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

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

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

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

00:09:42 Neuroplasticity Protocols & Online Lecture  

00:11:20 Feeding, Fasting, Performance  

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

00:19:48 Feeding-Induced Health Conditions  

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

00:29:45 The Eight Hour Feeding Window  

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

00:36:33 Liver Health  

00:39:45 Time Restricted Feeding Protocol: Rules  

00:41:35 When to Start & Stop Eating  

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

00:52:35 Effects of Specific Categories of Food  

00:55:40 Precision In Fasting: Protocol Build  

00:59:30 4-6 Hour Feeding Windows  

01:03:08 Protein Consumption & Timing for Muscle  

01:08:13 How to Shift Your Eating Window  

01:13:20 Glucose Clearing, Exercise & Compounds  

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

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

01:29:15 Non-Alcoholic Fatty Liver  

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

01:38:40 Fertility  

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

01:43:20 Eating Every-Other-Day  

01:45:29 Adherence  

01:47:15 Mental Focus & Clarity  

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

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

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

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

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

02:08:20 Odd (But Common) Questions  

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

02:11:12 The Ideal Fasting Protocol  

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

Disclaimer & Disclosures

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This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introducing Dr. Craig Heller, Physiology & Performance  

00:02:20 Sponsors: AG1, LMNT & Waking Up

00:06:45 Cold Showers, Ice Baths, Cryotherapy  

00:10:45 Boundary Layers  

00:11:55 Cooling Before Aerobic Activity to Enhance Performance  

00:14:45 Anaerobic Activity Locally Increases Muscle Heat  

00:16:45 Temperature Gates Our Energy Use  

00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail  

00:22:10 Cooling Off: Most Methods are Counterproductive  

00:26:43 Exercise-Induced Brain Fog  

00:27:45 Hyperthermia  

00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face  

00:38:00 Cooling Your Brain via The Upper Face; Concussion  

00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms  

00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling  

00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling  

00:51:00 Enhancing Endurance with Proper Cooling  

00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling  

00:58:20 How You Can Use Palmer Cooling to Enhance Performance  

01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area  

01:04:40 Hypothermia Story, Ideal Re-Heating Strategy  

01:11:40 Paw-lmer Cooling for Dog Health & Performance  

01:12:45 Warming Up, & Varying Temperature Around the Body  

01:17:35 Cooling-Enhanced Performance Is Permanent  

01:19:55 Anabolic Steroids versus Palmer Cooling  

01:24:00 Female Athletic Performance  

01:25:18 Shivering & Cold, Metabolism  

01:26:55 Studies of Bears & Hibernation, Brown Fat  

01:31:10 Brown Fat Distribution & Activation In Humans  

01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache  

01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis  

01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance  

01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks  

01:48:44 Synthesis  

01:49:30 Supporting the Podcast & Scientific Research  

Disclaimer & Disclosures

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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. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine  

00:05:04 Sponsors: AG1, LMNT & Waking Up

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  

Disclaimer & Disclosures

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This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introducing Dr. Matthew Johnson  

00:02:27 Sponsors: AG1, LMNT & Waking Up

00:06:40 ‘Psychedelics’ Defined  

00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception  

00:19:56 Serotonin & Dopamine  

00:23:50 Ketamine & Glutamate  

00:28:00 An Example Psychedelic Experiment  

00:37:30 ‘Letting Go’ with Psychedelics  

00:44:10 Our Mind’s Eye  

00:48:00 Redefining Your Sense of Self  

00:58:56 Exporting Psychedelic Learnings to Daily Life  

01:04:36 Flashbacks  

01:12:10 Ayahuasca, ASMR, Kundalini Breathing  

01:15:54 MDMA, DMT  

01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis  

01:38:15 Micro-Dosing  

01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials  

02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation  

02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury  

02:27:45 Shifting Trends in Psychedelic Research, Academic Culture  

02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork  

02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements  

Disclaimer & Disclosures

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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.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction & Note About Diagnosis  

00:03:44 Sponsors: AG1, LMNT & Waking Up

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 & Armodafinil: 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  

Disclaimer & Dislcosures

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In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.

Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks

I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction: Fasting, & Defining Healthy Eating  

00:08:55 Morning Protein Is Important  

00:22:21 Sponsors: AG1, LMNT & Waking Up

00:26:29 Defining & Diagnosing Eating Disorders  

00:29:00 Anorexia Nervosa (Overview & Myths)  

00:33:44 Bulimia (Overview & Myths)  

00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica  

00:39:44 What is Hunger? What is Satiety?  

00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating  

00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity  

00:50:30 Why We Overeat  

00:55:30 Homeostasis & Reward Systems/Decisions  

00:59:58 Anorexia  

01:04:28 The Cholesterol Paradox  

01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia  

01:09:44 Chemical Imbalances, Serotonergic Treatments  

01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content  

01:18:28 Brain Areas for Reward Based Decision Making vs. Habits  

01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation  

01:28:30 How Do You Break a Habit?  

01:33:23 Family Based Models, Cognitive Behavioral Therapy  

01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine  

01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT  

01:43:23 Distorted Self Image in Anorexia  

01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone  

01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin  

01:58:00 Direct Brain Stimulation: Nucleus Accumbens  

02:04:28 Anorexia/Reward vs. Bulimia/Binging  

02:05:45 Healthy Eating Revisited  

02:10:55 Synthesis, Body Dysmorphias  

02:14:15 Support: Podcast, & Research Studies  

Disclaimer & Disclosures

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In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction: Dr. Robert Sapolsky  

00:02:25 Sponsors: AG1, LMNT & Waking Up

00:06:30 Stress: Short & Long-Term, Good & Bad  

00:09:11 Valence & Amygdala  

00:11:00 Testosterone: Common Myths vs. Actual Truths  

00:15:15 Behaviors that Affect Testosterone  

00:17:20 Mindsets & Contexts that Affect Testosterone  

00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels  

00:22:30 Aggression: Male-Female, Female-Male, & Female-Female  

00:24:05 Testosterone: The Challenge Hypothesis  

00:29:20 How Dopamine Impacts Testosterone & Motivation  

00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY  

00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping?  

00:42:15 Stress Mitigation & Our Sense of Control  

00:51:35 How Best to Buffer Stress  

00:57:04 Power of Perception, Choice & Individual Differences  

01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy  

01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking  

01:13:17 Do We Have Free Will?  

01:20:50 How to Apply Knowledge & Learning  

01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will”  

01:28:27 Reflections, Support of Podcast, & Supporting Stress Research  

Disclaimer & Disclosures

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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.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)  

00:07:25 Sponsors: AG1, LMNT & Waking Up

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  

Disclaimer & Disclosures

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This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation.

We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.

This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Dr. Anna Lembke, Addiction Expert  

00:02:42 Disclaimer & Sponsors: AG1, LMNT & Waking Up  

00:07:00 Dopamine, Happiness & Impulsivity  

00:15:56 What Is Pleasure?  

00:18:20 Addiction, Boredom & Passion for Life  

00:24:00 Pain-Pleasure Balance Controls Addiction  

00:29:10 Dopamine Deficits, Anhedonia  

00:30:47 Are All Addictions the Same?  

00:35:38 Boredom & Anxiety Lead to Creativity  

00:40:35 Finding Your Passion Starts with Boredom & Action Steps  

00:50:05 How to Break an Addiction  

00:55:25 Relapse, Craving & Triggers  

01:07:40 Can People Get Addicted To “Sobriety”?  

01:11:45 Are We All Wired for Addiction?  

01:15:57 Bizarre Addiction  

01:18:14 Recovered Addicts Are Heroes  

01:20:10 Lying, Truth Telling, Guilt & Shame  

01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA  

01:40:20 Social Media Addiction  

01:51:25 Narcissism  

01:53:30 Goal Seeking, Success & Surprise  

01:58:10 Reciprocity  

02:01:15 Closing Comments, Resources  

Disclaimer & Disclosures

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This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described.

Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Skin, Pain, Pleasure  

00:01:50 Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)  

00:07:29 Sponsors: AG1, LMNT & Waking Up

00:12:04 Pleasure & Pain, & Skin Sensors  

00:18:13 Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals  

00:22:16 Two-Point Discrimination, Dermatomes  

00:28:11 Thoughts & Genes That Make Physical Pain Worse  

00:33:45 Expectations, Anxiety, & Pain Threshold  

00:40:27 Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water  

00:45:22 Protocol 3: Heat Is Absolute  

00:48:10 Injury & Pain  

00:52:04 Protocol 4: Plasticity of Pain: Key Role of Vision  

00:58:08 Sensing Disparate Body Parts As Merged  

01:01:00 Pain “Syndromes”, Psychogenic Fever, “Psychosomatics”  

01:04:40 Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine  

01:12:24 Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate  

01:17:27 Acupuncture: Mechanism, Non-Responders, Itch & Inflammation  

01:28:20 Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com)  

01:30:00 Protocol 8: Pressure-Based Pain Relief, “Gate Theory of Pain (Relief)”  

01:37:53 Redheads & Pain Thresholds, Endogenous Opioids  

01:44:02 Protocol 8: Love & Pain, Dopamine  

01:49:23 Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin  

01:51:40 Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine)  

01:55:40 Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines  

01:59:40 Pleasure-Pain Balance  

02:01:24 Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time  

02:06:40 Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG  

02:08:40 Direction of Touch: Pleasure Versus Pain, Arousal & Touch “Sensitivity”  

02:13:00 Synthesis & How to Conceptualize Pain and Pleasure, Support  

Disclaimer & Disclosures

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In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introducing Dr. Matt Walker  

00:02:16 Sponsors: AG1, LMNT & Waking Up

00:06:00 What Is Sleep?  

00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'  

00:16:15 Slow Wave Sleep aka 'Deep Sleep'  

00:24:00 Compensating For Lost Sleep  

00:32:20 Waking in the Middle Of The Night  

00:39:48 Uberman (Not Huberman!) Sleep Schedule  

00:42:48 Viewing Morning Sunlight  

00:49:20 Caffeine  

01:07:54 Alcohol  

01:14:30 Growth Hormone & Testosterone  

01:16:14 Emotions, Mental Health & Longevity  

01:20:40 Books vs. Podcasts  

01:21:20 Lunchtime Alcohol  

01:25:00 Marijuana/CBD  

01:36:00 Melatonin  

01:54:14 Magnesium  

01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin  

02:15:00 Tryptophan & Serotonin  

02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)  

02:28:23 Is It Possible To Get Too Much Sleep?  

02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships  

02:47:30 Unconventional Yet Powerful Sleep Tips  

02:59:10 Connecting to & Learning More from Dr. Walker  

03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support  

Disclaimer & Disclosures

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This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Your Sense of Self: Interoception  

00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation  

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:08:22 Main Drivers of Feelings & Performance  

00:11:45 Brain-Body: A Mechanical & Chemical Dialogue  

00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue  

00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing  

00:29:08 Sensing Lung Pressure: Piezo Receptors  

00:30:54 Carbon Dioxide, From Air to Blood  

00:34:02 Protocol 5: Alert While Calm  

00:40:50 Baroreceptors: Hering-Breuer Reflex  

00:42:47 Gut Volume & The Desire to Open Your Mouth  

00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting  

00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar  

00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients  

00:58:58 Gut Acidity (Is Good)  

01:02:20 Improving Nasal Microbiome  

01:04:13 Inflammation & Microbiome: Fiber vs. Fermented  

01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods  

01:13:10 Leaking Guts, Auto-Immune Function & Glutamine  

01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin  

01:18:30 Probiotics & Brain Fog  

01:21:45 Nausea: Happens in Your Brain; Area Postrema  

01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.  

01:30:40 Fever: Triggers and Control Knobs: OVLT  

01:37:00 Protocol 10: Cooling the Blood Properly  

01:38:53 Sensing Feelings, Vagus Nerve, Stress  

01:41:50 Mental Emotions Reflect Bodily Conditions  

01:45:00 Sensing Other People’s Emotions via the Body  

01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat  

01:50:40 Conclusions & Resources  

Disclaimer & Disclosures

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Dr. Lex Fridman Ph.D., is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction: Lex Fridman  

00:02:29 Sponsors: AG1, LMNT & Waking Up  

00:07:35 What is Artificial Intelligence?  

00:26:46 Machine & Human Learning  

00:32:21 Curiosity  

00:36:55 Story Telling Robots  

00:40:48 What Defines a Robot?  

00:44:30 Magic & Surprise  

00:47:37 How Robots Change Us  

00:49:35 Relationships Defined  

01:02:29 Lex’s Dream for Humanity  

01:11:33 Improving Social Media  

01:16:57 Challenges of Creativity  

01:21:49 Suits & Dresses  

01:22:22 Loneliness  

01:30:09 Empathy  

01:35:12 Power Dynamics In Relationships  

01:39:11 Robot Rights  

01:40:20 Dogs: Homer & Costello  

01:52:41 Friendship  

01:59:47 Russians & Suffering  

02:05:38 Public vs. Private Life  

02:14:04 How To Treat a Robot  

02:17:12 The Value of Friendship  

02:20:33 Martial Arts  

02:31:34 Body-Mind Interactions  

02:33:22 Romantic Love  

02:42:51 The Lex Fridman Podcast  

02:55:54 The Hedgehog  

03:01:17 Concluding Statements  

Disclaimer & Disclosures

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In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity  

00:04:23 Sponsors: AG1, LMNT & Waking Up

00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum  

00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)  

00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning  

00:22:43 What To Do If You Can’t View The Sun: Blue Light  

00:26:50 Protocol 4: Hydrate Correctly  

00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking  

00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon  

00:32:30 What Actually Breaks A Fast & What Doesn’t?  

00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea  

00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise  

00:48:30 Optimal Time of Day To Do Hard Mental Work  

00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio  

01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC  

01:10:00 Protocol 9: Eat For Brain Function & Mood  

01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range  

01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com  

01:31:15 Protocol 12: Hydrate Correctly, Nap Rules  

01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine  

01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep  

01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work  

01:55:00 Protocol 16: Preventing Middle of the Night Waking  

01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep  

02:05:20 Neural Network, Supplement Sources, Sponsors  

Disclaimer & Disclosures

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This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects".

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Overview of Topics  

00:02:20 Protocol: New Data for Rapid Learning  

00:09:10 Introduction: Hearing & Balance  

00:09:30 Sponsors: AG1, LMNT & Waking Up

00:13:53 How We Perceive Sounds  

00:21:56 Your Hearing Brain (Areas)  

00:23:48 Localizing Sounds  

00:28:00 Ear Movement: What It Means  

00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation  

00:35:30 Binaural Beats: Do They Work?  

00:43:54 White Noise Can Enhance Learning & Dopamine  

00:51:00 Headphones  

00:55:51 White Noise During Development: Possibly Harmful  

01:03:25 Remembering Information, & The Cocktail Party Effect  

01:12:55 How to Learn Information You Hear  

01:18:10 Doppler  

01:22:43 Tinnitus: What Has Been Found To Help?  

01:30:40 Aging: How Big Are Your Ears?  

01:35:00 Balance: Semi-Circular Canals  

01:40:35 A Vestibular Experiment  

01:43:15 Improve Your Sense of Balance  

01:48:55 Accelerating Balance  

01:51:55 Self-Generated Forward Motion  

01:56:25 Dizzy versus Light-Headed  

01:58:38 Motion Sickness Solution  

02:01:23 Synthesis  

Disclaimer & Disclosures

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Dr. Karl Deisseroth, MD, PhD, is a clinical psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction  

00:03:47 Sponsors: AG1, LMNT & Waking Up

00:07:41 Using Language to Understand the Mind  

00:12:19 Blood Tests For Mental Disease  

00:13:38 The Largest Challenges Facing Treatment of Mental Health  

00:20:21 Predicting Depression & Suicide  

00:22:47 Drugs That Work for Brain Illness  

00:27:01 What Would A Cure For the Broken Mind Look Like?  

00:32:23 Channelopsins: Tools For Understanding & Treating the Mind  

00:39:10 Curing Blindness with Channelopsins  

00:41:58 Why Karl Became a Scientist  

00:47:10 Vagus Nerve In Depression  

00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins  

00:58:34 Using the Dialogue with Patients to Guide Treatment  

01:00:52 How Our Eyes Reveal Our Mental Health  

01:06:04 Controlling Structures Deep In the Brain  

01:08:23 The Most Effective Drugs Often Have the Most Side Effects  

01:09:50 Do Psychiatrists Take the Drugs They Prescribe  

01:14:15 Moving From Experimental Tools To Novel Treatments  

01:16:00 Brain-Machine Interfaces & Neuralink  

01:19:30 ADHD & Dr. Deisseroth’s Approach To Focusing His Mind  

01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family  

01:35:41 New Ways of Exploring Brains: CLARITY  

01:38:49 What Is Special About the Human Brain?  

01:46:03 Psychedelics  

01:54:12 MDMA  

01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions”  

01:59:42 Connecting with Dr. Deisseroth on Twitter  

Disclaimer & Disclosures

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This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction

00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other

00:09:10 Vision Protocols Recap (Brief) & Correction

00:12:20 Color Vision: Excellent Resource: What is Color? (The Book)

00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin

00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido

00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells

00:24:40 Smells & Memory: Why They Are So Powerfully Associated

00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty

00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better

00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste

00:35:50 Smelling Salts, Ammonia & Adrenaline 

00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better

00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell

00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships

00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery 

00:53:33 Using Smell To Immediately Becoming Physically Stronger

00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness

00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways 

00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk

01:03:00 Skunks, Costello, All Quiet On The Western Front  

01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex

01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation

01:13:48 Our 6th Sense of Taste: FAT Sensing

01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration

01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity

01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas

01:25:05 Eating More Plants Versus Eating More Meat, Cravings & Desire

01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries

01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods

01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods

01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture

01:39:00 How Processed Food Make You Crave More Processed Foods

01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet

01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females

01:46:40 Do Women Influence Each Others Menstrual Cycles? 

01:49:19 Recognizing the Smell Of Your Romantic Partner 

01:50:30 Differences In Odor Detection Ability, Effects Of Hormones

01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior

01:56:40 Summary

Disclaimer

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This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age.

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

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction  

00:00:31 Sponsors: AG1 & LMNT  

00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy  

00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better  

00:10:35 Our Eyes: What They Really Do, & How They Work  

00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells  

00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light  

00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)  

00:24:05 Everything You See Is A Best Guess, Blind Spots  

00:25:50 Depth Perception  

00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes  

00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology  

00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day  

00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens  

00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”  

00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily  

00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down  

00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)  

01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds  

01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day  

01:06:05 Protocol 8: Smooth Pursuit  

01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week  

01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision  

01:16:20 Dry Eyes; Blinking, Protocol 11  

01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12  

01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training  

01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain  

01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision  

01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow  

01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision  

01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics  

Disclaimer & Disclosures

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This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction

00:05:45 Why Everyone Should Train Endurance

00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network

00:11:28 How To Maintain Muscle

00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function

00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones

00:18:00 The Vital Need For Oxygen: But Why?

00:19:00 What Allows Us To Endure (Anything)?

00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting

00:22:50 Why You Quit: It IS All In Your Mind

00:27:19 The “90% Mental” Myth

00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)

00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key

00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity

00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)

00:37:15 The 4 Kinds of Endurance

00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience

00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component

00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing

00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement

00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain

01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic

01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key

01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization

01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems

01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume

01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?

01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts

01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears

01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful

01:31:00 Increasing Motivation & Adrenaline

01:32:10 Eliminating the “Side Cramp” With Physiological Sighs

01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use

01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink

01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training

01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training

01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training

01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing

01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine

01:56:00 Programming Examples; Concurrent Training

01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine

02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

Disclaimer & Disclosures

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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 how neurons control muscle contractions and limb movements. 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.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Disclaimer & Disclosures

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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.

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

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

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

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: www.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 Acetyl-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  

Disclaimer

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This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed. 

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

AG1 : https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

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

00:06:28 Skill Acquisition: Mental & Physical  

00:08:40 Clarification About Cold, Heat & Caffeine  

00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment  

00:16:08 Physical Skills: Open-Loop Versus Closed-Loop  

00:18:50 Three Key Components To Any Skill  

00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior  

00:23:30 Upper Motor Neurons for Deliberate Movement & Learning  

00:25:00 Lower Motor Neurons Control Action Execution  

00:25:26 What To Focus On While Learning  

00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth  

00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment  

00:34:00 Learning To Win, Every Time  

00:39:26 Errors Solve the Problem of What To Focus On While Trying to Learn Skills  

00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad  

00:44:40 The Framing Effect (& Protocol Defined)  

00:46:10 A Note & Warning To Coaches  

00:48:30 What To Do Immediately After Your Physical Skill Learning Practice  

00:53:48 Leveraging Uncertainty  

00:56:59 What to Pay Attention To While Striving To Improve  

01:04:45 Protocol Synthesis Part One  

01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained  

01:11:06 How To Move From Intermediate To Advanced Skill Execution Faster: Metronomes  

01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators  

01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)  

01:22:02 Protocol For Increasing Limb Range of Motion, Immediately  

01:28:30 Visualization/Mental Rehearsal: How To Do It Correctly  

01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)  

01:35:34 Imagining Something Is Very Different Than Actually Experiencing It  

01:37:58 Cadence Training & Learning “Carryover”  

01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC  

01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization  

01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions  

01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks  

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This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.

For the full show notes, visit hubermanlab.com.

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

https://www.livemomentous.com/huberman

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT

(00:05:08) Physical Performance & Skill Learning

(00:06:40) Optimal Learning Protocol (Recap): 4 Steps

(00:08:31) Variables Impacting Physical Performance

(00:10:00) Temperature Is the Dominant Variable

(00:12:08) Understanding Mechanism Is Key

(00:13:42) Heat: The Enemy of All Performance (& Why)

(00:16:30) Blood Flow & Sweating & Piloerection

(00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated

(00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability

(00:26:42) Heat Induced Confusion & Death

(00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body

(00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin

(00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!

(00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance

(00:38:35) ATP, Pyruvate Kinase & Heat

(00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold

(00:43:45) Increasing Endurance, Willpower & Persistence

(00:46:33) Cardiac Drift, & Moving the ”I Quit” Point

(00:50:44) Deliberate Heating: Myths and Better Protocols

(00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance

(00:59:23) How To Use Cold To Recover Faster & More Thoroughly

(01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.

(01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter

(01:09:44) Are Stimulants Counter Productive For Performance? It Depends.

(01:12:00) The Caffeine Rule & “Caffeine Adaptation”

(01:14:20) NSAIDs for Training: Performance Enhancements & Risks

(01:17:00) The Best Way to Explore Your Own “Parameter Space”

(01:18:35) Tools: How To Try

(01:21:35) Cost-Free Support, & Additional Support & Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

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This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.

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

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

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

00:05:41 Energy & Your Immune System, & Learning Faster  

00:08:34 Why & How Intermittent Fasting Increases Growth Hormone  

00:11:56 Why Your Stomach Growls  

00:13:09 Hot Baths & Hormones  

00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol  

00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen  

00:17:54 Adrenaline (Epinephrine) Is Your (Immune System’s) Best Friend  

00:18:48 Cortisol Basics In Two (Actually 1) Minute/s  

00:19:48 Adrenaline Basics In Two Minutes  

00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities  

00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity  

00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good  

00:35:00 Does Mindset During Stress Matter?  

00:36:15 Protocols: Adrenaline Breathing Described  

00:39:00 Practices To Increase Energy Without Increasing Stress  

00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools  

00:55:11 Timing Thyroid Release For Energy  

00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning  

01:02:45 An Optimal Learning Protocol  

01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”  

01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”  

01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops  

01:14:00 Bombesin: Energy Without Eating  

01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced Graying  

01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of  

01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)  

01:28:50 Apigenin: Anti-Cortisol  

01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)  

01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental  

01:39:00 Prescription Compounds  

01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body  

01:42:11 Ways To Apply Knowledge Presented Today  

01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”  

Disclaimer & Disclosures

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This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed.

https://www.thorne.com/u/huberman

(00:00:00) Introduction

(00:06:05) Thyroid & Growth Hormone

(00:08:44) Food Shapes: Do They Matter?

(00:11:43) Stevia: Naming & Impact

(00:13:30) Metabolism 101: Your Brain the Furnace

(00:17:33) Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary

(00:21:04) Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues

(00:22:45) Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function

(00:26:05) How Much Iodine Do We Need? By Food, Supplement or Ocean Air

(00:28:09) Selenium For Thyroid: Brazil Nuts & Other Valuable Sources

(00:33:05) Selenium For Pregnancy, Prostate Cancer Risk, Acne

(00:35:20) “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine

(00:39:00) Other Benefits of Iodine: Reducing Inflammation

(00:41:00) Why & How Increased Thyroid Increases Metabolism

(00:42:12) What To Eat To Support Your Brain

(00:43:00) Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)

(00:44:35) Menstruation: Thyroid Carbohydrate & Sugar Craving

(00:45:33) Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain

(00:48:39) Growth Hormone: What, Why & How

(00:51:18) Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy

(00:53:40) How To Powerfully Increase Growth Hormone: Know The Natural Triggers

(00:54:49) Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep

(00:55:43) Delta Wave Brain Activity Is the Trigger For Growth Hormone Release

(00:58:25) LOW Doses of Melatonin Supplementation For Increasing GH Release

(01:01:00) Book: Altered Traits, Binaural Beats? Delta Waves Access

(01:04:35) Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups

(01:08:40) Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release

(01:10:36) Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer

(01:14:10) Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine

(01:18:20) Arginine & Exercise Together Can Be Counter-Productive

(01:19:50) L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution

(01:23:09) Growth Hormone Changes Across The Lifespan: No One Escapes

(01:26:00) Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone

(01:29:20) Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)

(01:34:30) 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin

(01:36:00) Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.

(01:42:25) Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone

(01:44:00) Zero Cost & Other Ways to Support Our Podcast; & Thank You!

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more.

Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin".

AG1 (Athletic Greens): https://athleticgreens.com/huberman

https://www.thorne.com/u/huberman

(00:00:00) Introduction

(00:06:59) Hunger: Neural & Hormonal Control

(00:08:32) Chewing & Hunger

(00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger

(00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones

(00:16:28) Anorexia & Extreme Overeating

(00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)

(00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism

(00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control

(00:24:40) Meal Timing Determines Hunger, Not the Other Way Around

(00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting

(00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule

(00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!”

(00:34:55) Eating For Amino Acids, Fatty Acids & Sugar

(00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings

(00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing

(00:49:32) “A Calorie Is NOT A Calorie” After All

(00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia

(00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon

(01:02:40) Movement, Exercise & GLUT-4

(01:04:50) Why Sugar Stimulates Your Appetite

(01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity

(01:07:55) High-Intensity Exercise, Glycogen & Metabolism

(01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals

(01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin

(01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores

(01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc

(01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity

(01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones

(01:28:10) Diabetes, Filtering Blood, Sweet Urine

(01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes

(01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone

(01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast

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In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:26 Sponsors: AG1, LMNT & Waking Up  

00:05:50 Hormone Optimization  

00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health  

00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios  

00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine  

00:20:58 Testosterone and Libido Pre-Ovulation  

00:21:48 Estrogen and Sexual Receptivity; Libido In Males  

00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence  

00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding  

00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios  

00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin  

00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6  

00:33:20 How Exactly Do Behaviors Change Hormones?  

00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition  

00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone  

00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects  

00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios  

00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise  

00:56:30 Light Viewing Patterns and Hormones: Dopamine, GnRH  

00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency  

01:04:39 Specificity of Hormone Effects  

01:06:03 Temperature: Cold and Hot Gonads  

01:14:10 How To Exercise: Types, Effort Level, Sequencing  

01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters  

01:24:41 Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms  

01:33:18 Nutrients That Optimize The Foundation For Hormones  

01:36:00 Opioids as Severe Hormone Disruptors  

01:37:23 Testes, Antlers and Ovaries  

01:38:50 Creatine and Increasing DHT (Dihydrotestosterone)  

01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali  

01:43:23 Nettles, Prostate, Boron, and Blood Brain Barrier  

01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal  

01:47:43 Ecdysteroids: Mimic Mammalian Hormones  

01:51:50 Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis  

01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu  

01:59:17 Summary: And Note About Additional Related Topic Coverage Coming  

Disclaimer & Disclosures

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In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:30 AG1, LMNT & Waking Up  

00:06:47 Announcement: Mood Meter App Works Again  

00:08:00 Maximizing Learning from the Podcast  

00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles  

00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior  

00:14:15 Hormones Basics  

00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex  

00:17:50 Y Chromosome Inhibition of Feminization  

00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone  

00:19:45 Hormonal Sex, Morphological Sex  

00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes  

00:23:06 Masculinization, Feminization, Demasculinization, Defeminization  

00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development  

00:27:03 Secondary Sexual Characteristics  

00:27:43 Penis Sprouting: Guevedoces  

00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain  

00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes  

00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals  

00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.  

00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline  

00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS  

00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone  

00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults  

00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles  

01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase  

01:06:39 Creatine & DHT/Hair Loss  

01:08:20 Predicting Aging Rates By Pubertal Rates  

01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione  

01:14:26 Intersex Moles  

01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”  

01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation  

01:29:13 Brain Dimorphisms with Sexual Orientation  

01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers  

01:35:06 The Path Forward & A Warning  

01:35:55 Support & Your Questions  

Disclaimer & Disclosures

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In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.

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

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:32 Sponsors: AG1, LMNT & Waking Up  

00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link  

00:07:40 Emotions: Subjective Yet Tractable  

00:10:53 To Understand Your Emotions: Look At Infancy & Puberty  

00:15:21 Your First Feeling Was Anxiety  

00:17:36 What Are “Healthy Emotions”?  

00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App  

00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself  

00:24:00 You Are An Infant: Bonds & Predictions  

00:27:57 Attachment Style Hinges On How You Handle Disappointment  

00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)  

00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic  

00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias  

00:42:19 Getting Out Of Your Head: The Attentional Aperture  

00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive  

00:47:58 Bodyfat & Puberty: The Leptin Connection  

00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage  

00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent  

00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds  

01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal  

01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet  

01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies  

01:14:18 Left Brain = Language, Right Brain = Spatial Awareness  

01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody  

01:18:32 Oxytocin: The Molecule of Synchronizing States  

01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior  

01:23:00 Promoting Trust & Monogamy  

01:27:00 Ways To Increase Oxytocin  

01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities  

01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body  

01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience  

01:36:43 MDMA and Other Psychedelic Compounds: Building A Framework  

01:38:54 Roundup, Various Forms of Support  

Disclaimer & Disclosures

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This episode explains the science of motivation and drive. I describe how dopamine — a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:04:22 Announcement: Spanish Subtitles  

00:05:06 Emotions, Addiction & Mindset  

00:06:22 Motivation & Movement: The Dopamine Connection  

00:07:29 A Double-Edged Dopamine Blade  

00:08:56 Dopamine Fundamentals: Precursor to Adrenalin  

00:10:15 The Reward Pathway: An Accelerator & A Brake  

00:12:10 Motivation = Pleasure Plus Pain  

00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine  

00:16:15 Subjective Control of Dopamine Release  

00:17:40 Social Media and Video Games  

00:18:15 Addiction & Dopamine: Progressively Diminishing Returns  

00:18:48 Novelty, Sensation-Seeking & Anticipation  

00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails  

00:23:11 Desire Scales With Pain: The Yearning Function  

00:24:43 The Croissant Craving Circuit  

00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus  

00:26:26 In Your Skin Or Out In the World  

00:27:25 Cannabinoids Lethargy & Forgetfulness  

00:28:15 The Almond Meditation  

00:29:30 Drugs That Shift Exteroception Versus Interoception  

00:30:36 Emotional Balance, Active & Passive Manipulation  

00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs  

00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself  

00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods  

00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin  

00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors  

00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs  

00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine  

00:48:00 The Chemistry of “I Won, But Now What?”  

00:49:00 Healthy Emotional Development: Child and Parent  

00:50:03 Never Say “Maybe” (Reward Prediction Error)  

00:52:02 Surprise!  

00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?  

00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy  

00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine  

01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity  

01:03:55 Leveraging Dopamine Schedules  

01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment  

01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them  

01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase  

01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)  

01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them  

01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation  

01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon  

01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

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

00:05:00 Emotions: Aligning Mind & Body  

00:06:41 Nutrients, Neurochemicals and Mood  

00:08:39 Primitive Expressions and Actions  

00:12:30 The Vagus Nerve: Truth, Fiction, Function  

00:15:45 “Vagus Stimulation”: A Terrible Concept  

00:16:35 Polyvagal Theory  

00:18:27 Vagus Senses Many Things, & Moves Our Organs  

00:19:35 Sugar Sensing Without Perception of Sweetness  

00:23:00 Eating-Induced Anxiety  

00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”  

00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More  

00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement  

00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin  

00:38:29 Serotonin: Gut, Brain, Satiety and Prozac  

00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)  

00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions  

00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers  

00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell  

00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”  

00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity  

00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression  

01:01:00 Fish Oil as Antidepressant  

01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain  

01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs  

01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine  

01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us  

01:21:55 Probiotics, Brain Fog, Autism, Fermentation  

01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!  

01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences  

01:33:20 Fasting-Based Depletion of Our Microbiome  

01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!  

01:38:30 How Mindset Controls Our Metabolism  

01:41:03 Closing Comments, Thanks, Support & Resources  

Disclaimer & Disclosures

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This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Shop: https://go.hubermanlab.com/merch

00:00:00 Introduction  

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

00:04:41 Emotions: A Logical Framework of Brain-Body Loops  

00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative  

00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action  

00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm  

00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”  

00:29:45 The Fastlane to Calm  

00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag  

00:36:50 Cyclic Sighing For Calm and Sleep Induction  

00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement  

00:38:46 Two Breathing Centers In The Brain  

00:39:45 Breathing For Speaking Clearly  

00:40:39 The 3 Types of Stress: Short, Medium and Long-Term  

00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus  

00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells  

00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation  

00:50:58 Inflammation Is Useful and Good, In the Short Term  

00:52:02 Procrastination and Self-Manufactured Nootropics  

00:53:00 Relaxation Can Cause Illness  

00:54:30 Immune Activation Protocol  

00:55:20 Medium Term Stress: A Clear Definition  

00:56:07 Stress Threshold  

00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose  

00:59:50 Use Vision to Calm the Mind When the Body Is Agitated  

01:02:36 Beyond NSDR  

01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks  

01:06:30 Tools for Dealing With Long Term Stress  

01:08:20 The Oxytocin Myth  

01:09:15 Serotonin: Satiety, Safety  

01:12:00 Delight and Flexibility  

01:13:30 Chemical Irritants We Make But Can Control: Tackykinin  

01:15:40 Impactful Gratitude  

01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support  

01:18:04 Melatonin: Cautionary Note About Adrenal Suppression  

01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway  

01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety  

01:23:00 Beware Taurine and Energy Drinks With Taurine  

01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol  

01:25:50 Examine.com Is An Amazing Free Resource  

01:26:20 How This All Relates to Emotions: State Versus Demand = Valence  

01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools  

01:34:00 Next Steps  

01:35:40 Topic Suggestions, Subscriptions and Reviews Please  

01:37:40 Additional Resources, Synthesis  

Disclaimer & Disclosures

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In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction/Avenues for Support  

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

00:04:58 Deliberate Unlearning  

00:06:43 Pain, Injury and Regeneration  

00:09:17 A System of Touch (Somatosensation)  

00:11:42 Pain and Injury are Dissociable  

00:15:19 Objective versus Subjective Control of Experience  

00:16:15 Plasticity of Perception  

00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain  

00:18:42 Homoculous, Ratonculous, Dogunculus  

00:19:05 “Sensitivity” explained  

00:21:30 Inflammation  

00:22:24 Phantom Limb Pain  

00:24:00 Top-down Relief of Pain by Vision  

00:26:41 From Deaf to Hearing Sounds  

00:28:10 Pain Is In The Mind & Body  

00:29:44 Recovering Movement Faster After Injury  

00:35:00 Don’t Over Compensate  

00:37:34 Concussion, TBI & Brain Ageing  

00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance  

00:43:05 Body Position & Angle During Sleep  

00:44:30 Types of Exercise For Restoring & Maintaining Brain Health  

00:47:33 Ambulance Cells in The Brain  

00:49:20 True Pain Control by Belief and Context  

00:51:45 Romantic Love and Pain  

00:55:05 Dopaminergic Control of Pain  

00:57:15 Acupuncture: Rigorous Scientific Assessment  

01:07:32 Vagus Activation and Autonomic Control of Pain  

01:08:30 Inflammation, Turmeric, Lead and DHT  

01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing  

01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain  

01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.  

01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight  

01:26:10 Glymphatics and Sleep  

01:26:29 Stem Cells, Platelet Rich Plasma (PRP): Shams, Shoulds and Should Nots  

01:31:38 Young Blood: Actual Science  

01:35:44 Synthesis, Support & Resources

Disclaimer & Disclosures

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In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Introduction  

00:00:30 Sponsors: AG1 & LMNT  

00:04:53 The Daily (Learning) Routine  

00:07:13 Plasticity Is NOT the Goal  

00:09:26 No Obligation To Change  

00:09:59 Practical Plasticity Language  

00:13:37 Pillars of Neuroplasticity  

00:15:16 My Daily Routine: Chronotype Management  

00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light  

00:19:09 Delay Caffeine!  

00:21:19 Light, Black Coffee, Hydrate  

00:22:57 High Alertness, Linear Tasks/Learning  

00:25:12 Background Music/Noise: Yay or Nay?  

00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine  

00:28:37 Leveraging GO, NO-GO  

00:30:08 Non-Specific Action  

00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot  

00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise  

00:35:28 Temperaments Vary: And So Should This  

00:36:01 The 3 Hour-Long Post Waking Block  

00:36:20 Early Morning Exercise and GO Networks  

00:38:05 Fasting, Ketogenic Diets, & Food Volume  

00:39:41 Sodium/Electrolytes  

00:40:57 Avoiding Hot Lunch, Food Pre-Occupation  

00:42:01 Post Lunch Low/No Cognitive Load  

00:42:56 Hydration, NSDR, Nap  

00:44:54 Creativity Work  

00:46:26 Creativity Is A Two-Part Phenomenon  

00:51:15 Psychedelics  

00:58:20 Afternoon Light As Insurance  

01:00:26 Evening Nutrition  

01:01:21 Repacking Glycogen: Hormonal Factors  

01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve  

01:07:08 The Power of Objective Tools  

01:08:14 Visualization  

01:11:34 Mini-Synthesis  

01:13:31 Resetting Your Clock  

01:15:55 Don’t Trust the Mind Now  

01:16:59 Two, (Maybe 3) Optimization Bouts Per Day  

01:18:33 Organizational Logic  

01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.  

01:24:42 Variation Among People, and Dogs  

01:25:49 Accurate Versus Exhaustive  

01:27:57 Familiar and New Ways To Support  

Disclaimer & Disclosures

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In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!

For the full show notes, visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:29 Sponsors: AG1, LMNT & Waking Up  

00:06:20 Nerves and Muscles  

00:12:00 Exercise alone won’t change your brain  

00:12:58 Behavior will change your brain  

00:13:30 Remembering the wrong things  

00:15:00 Behavior as the gate to plasticity  

00:15:45 Types of Plasticity  

00:17:32 Errors Not Flow Trigger Plasticity  

00:21:30 Mechanisms of Plasticity  

00:22:30 What to learn when you are young  

00:23:50 Alignment of your brain maps: neuron sandwiches  

00:26:00 Wearing Prisms On Your Face  

00:29:10 The KEY Trigger Plasticity  

00:32:20 Frustration Is the Feeling to Follow (Further into Learning)  

00:33:10 Incremental Learning  

00:35:30 Huberman Free Throws  

00:38:50 Failure Specificity Triggers Specific Plastic Changes  

00:40:20 Triggering Rapid, Massive Plasticity Made Possible  

00:43:25 Addiction  

00:45:25 An Example of Ultradian-Incremental Learning  

00:49:42 Bad Events  

00:51:55 Surprise!  

00:52:00 Making Dopamine Work For You (Not The Other Way Around)  

00:53:20 HOW to release dopamine  

00:55:00 (Mental) Performance Enhancing Drugs  

00:56:00 Timing Your Learning  

00:57:36 (Chem)Trails of Neuroplasticity  

00:58:57 The Three Key Levers To Accelerate Plasticity  

00:59:15 Limbic Friction: Finding Clear, Calm and Focused  

01:04:25 The First Question To Ask Yourself Before Learning  

01:05:00 Balance  

01:07:45 Cerebellum  

01:10:00 Flow States Are Not The Path To Learning  

01:11:18 Novelty and Instability Are Key  

01:14:55 How to Arrive At Learning  

01:15:45 The Other Reason Kids Learn Faster Than Adults  

01:19:25 Learning French and Other Things Faster  

01:22:00 Yoga versus Science  

01:32:00 Closing Remarks  

Disclaimer & Disclosures

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This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

For the full show notes, visit hubermanlab.com.

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

(00:00:00) Introduction

(00:00:32) Sponsors: AG1, LMNT, Waking Up

(00:03:50) Plasticity: What Is it, & What Is It For?

(00:06:30) Babies and Potato Bugs

(00:08:00) Customizing Your Brain

(00:08:50) Hard-Wired Versus Plastic Brains

(00:10:25) Everything Changes At 25

(00:12:29) Costello and Your Hearing

(00:13:10) The New Neuron Myth

(00:14:10) Anosmia: Losing Smell

(00:15:13) Neuronal Birthdays Near Our Death Day

(00:16:45) Circumstances for Brain Change

(00:17:21) Brain Space

(00:18:30) No Nose, Eyes, Or Ears

(00:19:30) Enhanced Hearing and Touch In The Blind

(00:20:20) Brain Maps of The Body Plan

(00:21:00) The Kennard Principle (Margaret Kennard)

(00:21:36) Maps of Meaning

(00:23:00) Awareness Cues Brain Change

(00:25:20) The Chemistry of Change

(00:26:15) A Giant Lie In The Universe

00:27:10) Fathers of Neuroplasticity/Critical Periods

00:29:30) Competition Is The Route to Plasticity

00:32:30) Correcting The Errors of History

00:33:29) Adult Brain Change: Bumps and Beeps

(00:36:25) What It Takes to Learn

(00:38:15) Adrenalin and Alertness

(00:40:18) The Acetylcholine Spotlight

(00:42:26) The Chemical Trio For Massive Brain Change

(00:44:10) Ways To Change Your Brain

(00:46:16) Love, Hate, & Shame: all the same chemical

(00:47:30) The Dopamine Trap

(00:49:40) Nicotine for Focus

(00:52:30) Sprinting

(00:53:30) How to Focus

(00:55:22) Adderall: Use & Abuse

(00:56:40) Seeing Your Way To Mental Focus

(01:02:59) Blinking

(01:05:30) And Ear Toward Learning

(01:06:14) The Best Listeners In The World

(01:07:20) Agitation is Key

(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder

(01:12:00) Ultra(dian) Focus

(01:13:30) When Real Change Occurs

(01:16:20) How Much Learning Is Enough?

(01:16:50) Learning In (Optic) Flow/Mind Drift

(01:18:16) Synthesis/Summary

(01:25:15) Learning With Repetition, Forming Habits

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

Disclaimer

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This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:03:00 The Dream Mask  

00:06:00 Cycling Sleep  

00:08:10 Chemical Cocktails of Sleep  

00:13:00 Motor Learning  

00:16:30 High Performance with Less Sleep  

00:17:45 Rapid Eye Movement Sleep  

00:20:30 Paralysis & Hallucinations  

00:23:35 Nightmares  

00:24:45 When REM & Waking Collide  

00:25:00 Sleeping While Awake  

00:26:45 Alien Abductions  

00:29:00 Irritability  

00:30:00 Sleep to Delete  

00:32:25 Creating Meaning  

00:34:10 Adults Acting Like Children  

00:36:20 Trauma & REM  

00:37:15 EMDR  

00:39:10 Demo  

00:44:25 Ketamine / PCP  

00:45:45 Soup, Explosions, & NMDA  

00:48:55 Self Therapy  

00:50:30 Note About Hormones  

00:51:40 Measuring REM / SWS  

00:53:15 Sleep Consistency  

00:56:00 Bed Wetting  

00:58:00 Serotonin  

00:59:00 Increasing SWS  

00:59:50 Lucidity  

01:02:15 Booze / Weed  

01:03:50 Scripting Dreams  

01:04:35 Theory of Mind  

01:07:55 Synthesis  

01:10:00 Intermittent Sleep Deprivation  

01:11:10 Snoring Disclaimer  

01:11:40 New Topic  

01:15:50 Corrections  

01:17:25 Closing Remarks  

Disclaimer & Disclosures

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In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:04:15 The bedrock of sleep-rest cycles  

00:07:05 Night owls and morning larks  

00:08:22 “The perfect schedule”  

00:11:04 The 100K Lux per morning goal  

00:15:15 Keeping your biological clock set  

00:16:15 Reset your cortisol  

00:21:22 Jet Lag, death and lifespan  

00:23:00 Going East versus West  

00:28:45 The key to clock control  

00:31:01 Your Temperature Minimum  

00:36:30 Temperature and Exercise  

00:41:20 Eating  

00:42:50 Go West  

00:44:15 Pineal myths and realities  

00:51:13 The Heat-Cold Paradox  

00:53:45 Staying on track  

00:55:30 Nightshades  

00:57:00 Emergency resets  

00:57:30 Psychosis by light  

00:58:05 Shift work  

01:02:40 The Temperature-Light Rule  

01:04:20 Up all night: watch the sunrise?  

01:06:45 Error correction is good  

01:08:20 NSDR protocols/implementation  

01:10:44 The frog skin in your eye (not a joke)  

01:16:39 Why stress turns your hair white  

01:17:24 Ovaries or testes?  

01:18:25 Babies and bright light  

01:21:40 Polyphasic sleep  

01:25:25 Ultradian cycles in children  

01:27:38 Teens and puberty  

01:29:50 Light before waking for better sleep  

01:31:20 Older people and circadian rhythms  

01:33:48 Sleepy Supplements  

01:42:00 Red Pills & Acupuncture  

01:43:50 Highlights  

01:48:30 Feedback and Support  

Disclaimer & Disclosures

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“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Introduction  

00:00:31 Sponsors: AG1 & LMNT  

00:05:50 Moonlight & Fire  

09:25:00 Red Light: Good & Bad  

00:15:45 Why Blue-Blockers Are Unscientific  

00:19:20 Eyeglasses, Contact Lenses & Windows  

00:22:05 Adding Up Your Lights  

00:24:30 “Netflix Inoculation” With Light  

00:25:25 How The Planet Controls Your Energy  

00:27:00 A Season For Breeding (?)  

00:31:15 Melatonin / Serotonin  

00:33:50 Epinephrine vs Adrenaline: Same? Different?  

00:35:00 Exercise & Your Sleep  

00:40:30 Neuroplasticity & Food/Chemicals/NSDR  

00:44:10 Using Sound & Smell To Learn Faster  

00:46:45 Dream Meaning & Remembering  

00:48:15 Waking Up Paralyzed  

00:49:40 Nap/Focus Ratios For Accelerated Learning  

00:52:45 Hypnotizing Yourself  

00:54:05 Smart Drugs  

01:01:10 Magnesium: Yay, Nay, or Meh?  

01:02:10 How Apigenin Works  

01:04:30 Serotonin: Slippery Slope  

01:05:35 The Frog Experiment  

01:08:35 Temperature  

01:10:30 Morning Chills  

01:28:00 Eating For Heating  

01:30:30 Vagal Pathways For Gut-Brain Dialogue  

01:31:50 Sex Differences  

01:33:50 Self Experimentation  

Disclaimer & Disclosures

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Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Introduction  

00:01:23 Sponsors: AG1, LMNT, Waking Up  

00:06:54 What Is Sleep Really For?  

00:09:33 Sleep Hunger  

00:11:09 Caffeine: Devil & Angel  

00:15:34 Timing Your Sleep Properly  

00:17:30 Release Your Hormones (At The Right Times)  

00:18:45 (Pineal) Melatonin Warning  

00:24:30 Strange Vision Is Good Vision  

00:32:50 Blue Light Is Great!  

00:37:00 The Real Problem With Smartphones  

00:38:30 Blind / Low Vision People  

00:39:45 Using Exercise & Food To Set Your Clock  

00:42:00 The Power of Sunset  

00:45:43 The Healthy Holes In Your Skull  

00:48:15 Bad Light  

00:51:11 Light Location  

00:53:00 Fire / Candlelight  

00:54:00 When To Eat  

00:54:40 How To Wake Up Earlier  

01:08:00 Using The Body To Control The Mind  

01:10:00 Drugs & Supplements  

01:18:00 Sleep Walking  

01:20:00 Office Hours  

Disclaimer & Disclosures

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Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week!

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

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

00:00:00 Introduction  

00:02:25 Sponsors: AG1 & LMNT  

00:07:57 What is the Nervous System  

00:07:25 Deja Vu  

00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain  

00:10:47 Jennifer Aniston Neurons  

00:11:58 Sensations  

00:13:30 Magnetic Sensing & Mating  

00:14:51 Perceptions & The Spotlight of Attention  

00:16:33 Multi-Tasking Is Real  

00:17:45 Bottom-Up vs. Top-Down Control of Behavior  

00:18:38 Focusing the Mind  

00:21:47 Antidepressants  

00:25:01 Thoughts & Thought Control  

00:25:56 Actions  

00:30:40 How We Control Our Impulses  

00:33:44 Neuroplasticity: The Holy Grail of Neuroscience  

00:38:34 The Portal to Neuroplasticity  

00:43:53 Accelerating Learning in Sleep  

00:47:29 The Pillar of Plasticity  

00:52:22 Leveraging Ultradian Cycles & Self Experimentation  

00:57:17 Summary  

00:58:03 Zero-Cost Support, Feedback, Reviews  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube.

Learn more about your ad choices. Visit megaphone.fm/adchoices