Episódios
-
In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life. Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Pre-Order Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps00:00:00 Dr. Jamil Zaki00:02:12 Sponsors: Maui Nui, Joovv & Waking Up00:06:59 Cynicism00:12:38 Children, Attachment Styles & Cynicism00:17:29 Cynicism vs. Skepticism, Complexity00:23:30 Culture Variability & Trust00:26:28 Sponsor: AG100:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence00:35:59 Stereotypes, Threats00:39:48 Cooperative Environments, Collaboration & Trust00:44:05 Competition, Conflict, Judgement00:48:46 Cynics, Awe, “Moral Beauty”00:55:26 Sponsor: Function00:57:13 Cynicism, Creativity & Workplace01:04:19 Assessing Cynicism; Assumptions & Opportunities01:11:11 Social Media & Cynicism, “Mean World Syndrome”01:18:35 Negativity Bias, Gossip 01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism” 01:32:59 AI, Bias Correction01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting01:51:33 Tool: Testing & Sharing Core Beliefs01:58:09 Polarization vs. Perceived Polarization, Politics02:06:06 Challenging Conversations, Questioning Perceptions 02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
-
In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps00:00:00 Improve Studying & Learning00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up00:06:45 Offsetting Forgetting00:08:22 Learning & Neuroplasticity00:13:06 Periodic Testing00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)00:28:29 Tools: Study Habits of Successful Students00:36:21 Sponsor: AG100:37:33 Studying & Aspiration Goals; Challenging Material00:42:54 Tool: Testing as a Learning Tool00:48:23 Self-Testing, Repeated Testing00:55:29 Testing Yourself & Knowledge Gaps01:01:11 Sponsor: LMNT01:02:23 New Material & Self-Test Timing01:07:21 Familiarity vs Mastery01:10:55 Self-Testing & Offsetting Forgetting01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer
-
Estão a faltar episódios?
-
In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols, at protocolsbook.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanROKA: https://roka.com/hubermanJoovv: https://joovv.com/hubermanHelix Sleep: https://helixsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Teo Soleymani00:01:35 Sponsors: ROKA, Joovv & Helix Sleep00:05:45 Skin Turnover; Skin Appearance & Stress 00:13:35 Caffeine, Vasoconstriction & Skin Redness00:16:31 Nicotine, Vaping & Skin Appearance00:18:37 Alcohol, Skin Health00:24:33 Hydration, Fluid Intake & Genetics00:26:19 Tool: Selecting a Moisturizer00:29:28 Sponsor: AG100:30:40 Puffiness Under Eyes & Cause00:32:14 Tool: Skin Cleansing; Frequency, Showers00:41:57 Dry & Flaky Scalp, Dandruff00:46:09 Cost & Skincare Products00:50:20 Tool: Sun Exposure & Skin Health, Mood00:56:24 Sponsor: LMNT00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging01:12:11 Premature Aging & Skincare00:15:56 Choose Mineral or Chemical Sunscreen?01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness01:26:02 Tool: Selecting Mineral-Based Sunscreens01:28:30 Chemical Sunscreens & Blood-Brain Barrier01:30:13 Nutrition, Gut Microbiome & Skin Health01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-301:42:58 Retinoids vs. Retinol, Skin Appearance01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels02:04:10 Psoriasis, Phototherapy02:10:03 Vitiligo, Immune System & Skin Cancer Risk02:15:41 Acne, High Glycemic Index Foods, Dairy02:19:38 Rosacea, Types & Treatments02:23:00 Eczema, Immune System02:25:37 Popping Pimples & Acne Scars; Corticosteroids02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
-
I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin.Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released.Show notes for this episode can be found at performpodcast.com.Timestamps00:00:00 Introduction from Dr. Andrew Huberman00:01:08 Brain Health & Injury 00:05:06 Sponsors: LMNT & Continuum 00:08:16 Nutrition & Supplements for Brain Injury 00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion 00:17:09 Brain Injury Pathophysiology 00:22:16 Burst Capillaries, Initial TBI Response 00:30:03 Delayed TBI Response, Neuroinflammation 00:34:19 Sponsors: Momentous & Maui Nui 00:36:52 Creatine Monohydrate; Second Impact Syndrome 00:41:52 Strength of Evidence Scale, Creatine 00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources 00:53:22 Sponsors: AG1 & David Protein 00:56:05 Fish Oil, DHA, EPA 01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index 01:04:46 Vitamin B2 (Riboflavin), Vitamin B 01:08:57 Riboflavin Dosages, Timing; Food Sources 01:11:25 Choline 01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage 01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep 01:25:04 BCAAs Dosage, Whole Food Sources 01:28:02 Magnesium 01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources 01:33:09 Blueberry Anthocyanins 01:35:28 Anthocyanins Dosage; Food Sources 01:37:17 Caffeine & Brain Injury Recovery 01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements 01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:42:56 Conclusion by Andrew Huberman Disclaimer
-
In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateina: https://drinkmateina.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Layne Norton00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui00:06:39 Science-Based Evidence, Mechanism vs. Outcome00:14:31 Meta-analysis, Methods, Evidence Quality00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data00:33:53 Sponsor: AG100:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis00:42:01 Protein Synthesis, Refractory Response; Resistance Training 00:46:05 Protein Intake, Intermittent Fasting & Training00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth01:05:34 Sponsor: LMNT01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet01:19:50 “The Norton Method”; Tool: Consistency01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest01:33:50 Mind & Body Effects, Stress; Belief Effects01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training01:50:24 Fatigue & Training to Failure, Speed, Strength Training01:59:06 Tool: Training After 50, Consistency02:09:12 Fat Cells, Diabetes, Exercise02:16:50 Metabolism & Age-Related Changes?, Appetite02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”02:33:42 GLP-1 Agonists, Judgement & Obesity02:40:19 Sugar, Excess Calories, Body Weight02:49:16 Satiety, Sugar & Calorie Budget02:54:56 Tool: Individualization, Context & Diet Psychology02:57:22 Seed Oils, Butter, Olive Oil03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits03:13:43 Saturated Fat, Cholesterol; Seed Oils03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein03:57:00 Evidence-Based Approach04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
-
In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development. Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences. By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life. Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanHelix Sleep: https://helixsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://wakingup.com/hubermanTimestamps00:00:00 Dr. Martha Beck00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT00:05:34 Tool: Perfect Day Exercise00:15:31 “Clear Eyed”, Male vs. Female00:23:31 Family & Work; Directed Attention & Miracles00:30:21 Sponsor: AG100:32:10 Unease, Restlessness & Guilt; Life Worth, Fear00:37:22 Accessing the Subconscious; Compassionate Witness Self00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting00:54:01 Self, Radiance, Death; Awakening00:59:14 Suffering & Compassionate Attention01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;01:08:44 Sponsor: Waking Up01:10:20 Western Society & Pressure01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”01:25:02 Energy, Magnetoreception, Pet’s Death01:33:49 Lying to Ourselves, Addiction01:38:18 Tool: “Integrity Cleanse”, Lies; The Light01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency01:55:10 Romantic Relationships; Jobs & Family02:02:06 Hurting Others, Relationship Imbalance02:06:55 Tool: True Empathy02:11:26 “Happiness is an Inside Job”, Codependency02:18:58 Live Your Joy, Western Society02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”02:30:42 “I Like It!”, Punk Rock Music, Love02:34:24 Honesty & Essential Self; Helping People & Healers02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
-
Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors.
If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.
If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.
Timestamps
00:00 Introduction & Announcements
00:15 Supporting Mental & Physical Health Research
01:56 Exciting New Research Initiatives
03:39 Skin Health & Appearance
14:46 Cold Therapy Benefits & Guidelines
21:18 Self-Motivation Strategies
27:05 Understanding REM Sleep
28:45 Morning Routine: Exercise & Cold Exposure
29:17 The Importance of REM Sleep
29:49 Non-Sleep Deep Rest (NSDR) Protocols
31:27 REM Sleep Rebound & Compensation
32:55 Impactful School Strategies for Learning
34:19 Meditation & Micro Gaps in Learning
39:13 Physical Activity & Learning
41:01 Exploring Shilajit & Testosterone
47:51 Writing Process & Overcoming Obstacles
51:32 Addiction & Recovery Resources
53:47 Closing Remarks & Gratitude
Disclaimer & Disclosures -
In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive. We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan. Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk. Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps00:00:00 Dr. Peter Attia, NAD Pathway00:02:31 Sponsors: LMNT, Levels & Eight Sleep00:06:38 Categories of Longevity Approaches00:17:22 Peter’s Supplements; Rapamycin & Research Data00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho00:30:35 Sponsor: AG100:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol00:53:31 Perform with Dr. Andy Galpin Podcast00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits01:30:38 Longevity, NR & NMN Supplementation, Inflammation01:41:00 Rapamycin & Immune Function01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor 01:55:24 Radiation & Cancer Risk01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline02:07:12 Tool: Exercise Timing & Energy Levels02:11:22 Peter’s Supplements02:18:46 Andrew’s Supplements02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy 02:26:52 NAD Pathway Supplementation for Longevity?02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer
-
In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity. We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman Timestamps00:00:00 Dr. Stacy Sims00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up00:07:03 Intermittent Fasting, Exercise & Women00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women00:21:06 Pre-Training Meal & Brain, Kisspeptin00:26:45 Post-Training Meal & Recovery Window00:29:59 Sponsor: AG100:31:48 Hormones, Calories & Women00:34:24 Women, Strength Improvements & Resistance Training00:39:10 Tool: Women & Training Goals by Age Range00:44:16 Women, Perimenopause, Training & Longevity00:47:14 Women & Training for Longevity, Cardio, Zone 200:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training00:58:23 Perform with Dr. Andy Galpin Podcast00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D301:57:21 Protein Powder; Adaptogens & Timing02:00:11 Pregnancy & Training; Cold & Hot Exposure02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity02:09:38 Tool: Women in 20s-40s & Training, Lactate02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery02:17:22 Training for Longevity, Cellular & Metabolic Changes02:19:30 Nutrition, 80/20 Rule02:23:30 Listening to Self02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
-
In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.Access the full show notes for this episode at hubermanlab.com.Watch the clip on back pain relief and spine anatomy that accompanies this episode.Demonstration of The McGill MethodThank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanBetterHelp: https://betterhelp.com/hubermanWaking Up: https://wakingup.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Stuart McGill00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs00:20:25 Flexibility & Exercises; Discs & Collagen00:25:43 Sponsor: AG100:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes00:36:17 Back Pain, Goals & Training Program00:45:57 Spine Hygiene, Back Pain, Powerlifting00:53:33 Genetics & Running00:59:34 Sponsor: LMNT01:00:46 Rehabilitation & Reducing Volume; Injury01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints01:17:40 Pain Types, Biopsychosocial Model of Pain01:26:15 Coaching, Explosivity & Endurance01:32:43 Virtual Surgery & Rest, Pain Recovery01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support01:51:09 Tool: Daily Walking; Sitting01:55:33 Deadlift & Bone Density, Glute-Ham Raise02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age02:24:16 Platelet-Rich Plasma (PRP); Disc Damage02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
-
In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanBetterHelp: https://betterhelp.com/hubermanInsideTracker: https://insidetracker.com/hubermanTimestamps00:00:00 Dr. Matthew Hill00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids00:26:19 Endocannabinoids Types: Anandamide, 2-AG00:33:46 “Munchies”, Cannabis & Appetite00:42:17 Sponsor: AG100:44:06 THC & Anandamide, Pharmacology00:52:37 THC & CB1 Receptors, Intoxication & Appetite00:58:57 Cannabis & Focus, Memory01:04:09 Routes of Administration, Concentration, Cannabis Research01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates01:22:25 Sponsor: InsideTracker01:23:36 Addiction & Cannabis, Cannabis Use Disorder01:31:30 Cannabis Legalization & Use, Edibles & ER Visits01:36:48 Oral Consumption, Edibles, Dosing & Time Course01:41:12 Drug Testing & Cannabis, Exercise01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis02:04:07 Vaping02:07:05 Psychosis, Anxiety & Cannabis02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine02:40:37 Schizophrenia, Cannabis Legalization02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias02:57:00 CBD, Pediatric Epilepsy, Adenosine03:07:22 Entourage Effect; Placebo Effect, CBD & Doses03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 03:27:08 Cyclic Vomiting Syndrome & Hot Shower03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)03:40:18 Cannabis & Anxiety, Anandamide & Stress Response03:45:55 Scientific Discussion, Clarification & Advancement03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer
-
In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanBetterHelp: https://betterhelp.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps00:00:00 Skin Health00:02:59 Sponsors: Joovv, BetterHelp & ROKA 00:07:18 Skin Biology, Skin Layers00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers00:27:24 Sunburn & Skin Cancers00:30:09 Sponsor: AG100:31:58 Vitamin D, Sun Exposure & Sunscreen00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen00:49:20 Skin Cancers, Moles, Laser Resurfacing00:53:59 Sponsor: LMNT00:55:34 Sun Exposure, Melanoma & Life Expectancy01:03:13 Tool: Youthful Skin, Collagen & Vitamin C01:12:55 Peptides, BPC-157, Copper01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser02:21:04 Psoriasis Treatment, Immune System & Prescriptions02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer
-
In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman Levels: https://levels.link/huberman Helix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Protocols Book; Dr. Gabrielle Lyon00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep00:07:40 Skeletal Muscle & Longevity00:11:25 “Under-muscled”, Leucine & Muscle Health00:15:55 Muscle Health00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal00:31:57 Sponsor: AG100:33:46 Quality Protein, Animal & Plant-Based Proteins00:37:36 Dietary Protein Recommendations, Meal Threshold00:41:19 Muscle Health & Aging00:46:02 Supplements & Creatine; Dietary Protein00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk00:52:43 Effects of Dietary Protein & Exercise on Body Composition01:03:06 Thermic Effects, Protein 01:05:02 Sponsor: InsideTracker01:06:14 Protein & Satiety, Insulin & Glucose01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein01:17:48 Dietary Protein, mTOR & Cancer Risk01:21:36 Muscle Span & Aging, Sedentary Behaviors01:24:00 Mixed Meals, Protein Quality, Fiber01:29:21 Inactivity & Insulin Resistance, Inflammation01:38:43 Exercise & Myokines, Brain Health & BDNF01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones01:58:19 Movement, Exercise & Older Adults02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen02:20:18 Fasting, Older Adults; Tool: Meal Timing02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc02:30:59 Medications & Muscle Health02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle02:40:48 Benefits of Skeletal Muscle & Aging02:42:16 Tools: Nutrition & Resistance Training for Muscle Health02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points02:52:00 Mindset Tools: Neutrality; Health & Worth03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols BookDisclaimer
-
I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin.Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.Show notes for this episode can be found at performpodcast.com.Timestamps00:00:00 Introduction from Dr. Andrew Huberman00:01:06 Skeletal Muscle00:04:06 Sponsors: Absolute Rest & Momentous00:07:20 Quantity & Quality; Organ System; Health & Performance00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types00:15:46 What is Muscle?, Muscle Fibers, Tendon00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age00:24:03 Myonuclei & Adaptability00:26:27 Muscle Fiber Types, Variable Muscle Functions00:32:24 Fiber Type & Lifestyle Factors00:34:54 Sponsors: David Protein & AG100:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)00:56:21 FFMI, Elite Athletes, Muscle Mass01:00:59 Muscle Asymmetry; Too Much Muscle Possible?01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule01:15:27 Sponsors: Maui Nui & Renaissance Periodization01:17:51 Investigate: Muscle Quality & 4 Movement Principles01:23:34 Muscle Quality & 3 Performance Principles 01:26:42 Interpret: Muscle Speed, Age01:32:45 Muscle Power, Vertical Jump, Broad Jump01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength01:44:05 Increasing Strength, Improve Health & Longevity01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media01:56:10 Conclusion from Dr. Andrew HubermanDisclaimer
-
In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/hubermanEight Sleep: https://eightsleep.com/hubermanWaking Up: https://wakingup.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Zachary Knight00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up00:07:07 Hunger & Timescales00:11:28 Body Fat, Leptin, Hunger00:17:51 Leptin Resistance & Obesity00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons00:30:26 Sponsor: AG100:32:15 Body Weight & Obesity, Genes & POMC Neurons00:39:54 Obesity, Genetics & Environmental Factors00:46:05 Whole Foods, Ultra-Processed Foods & Palatability00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning00:58:55 Calories vs. Macronutrients, Protein & Salt01:02:23 Sponsor: LMNT01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 13301:34:49 Alpha-MSH & Pharmacology01:40:41 Dopamine, Eating & Context01:46:01 Dopamine & Learning, Water Content & Food01:53:23 Salt, Water & Thirst02:03:27 Hunger vs. Thirst02:05:46 Dieting, Nutrition & Mindset02:09:39 Tools: Improving Diet & Limiting Food Intake02:14:15 Anti-Obesity Drug Development02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer
-
I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin.Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.Show notes for this episode can be found at performpodcast.com.Timestamps00:00:00 Introduction from Dr. Andrew Huberman00:01:07 Heart00:03:55 Sponsors: Vitality Blueprint & Rhone00:07:27 Muscle Types00:09:54 VO2 max, Health & Mortality00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality00:25:23 Sponsor: AG100:26:54 Disease, Health & Mortality00:30:02 Cardiac Muscle & Heart00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages00:43:53 Pacemakers & Heart Rate, Vagus Nerve00:50:35 Why Doesn’t the Heart Get Sore?00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output00:59:21 Heart Rate Variability01:02:41 Sponsors: Momentous & LMNT01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate01:13:37 Respiratory Rate & Stress01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges01:23:16 Tool: Interpretation: VO2 Max & Ranges01:30:45 Athletes & Highest VO2 Max Scores01:35:53 Elite Athletes & Context for VO2 Max Scores01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media01:59:55 Conclusion from Dr. Andrew HubermanDisclaimer
-
In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/hubermanAeroPress: https://aeropress.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Jonathan Haidt00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media00:12:48 Mental Health Trends: Boys, Girls & Smartphones00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood00:20:40 The Tragedy of Losing Play-Based Childhood00:28:13 Sponsor: AG100:30:02 Girls vs. Boys, Interests & Trapping Kids00:37:31 “Effectance,” Systems & Relationships, Animals00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution00:59:48 Sponsor: LMNT01:01:23 Social Media, Trolls, Performance01:06:47 Dynamic Subordination, Hierarchy, Boys01:10:15 Girls & Perfectionism, Social Media & Performance01:14:00 Phone-Based Childhood & Brain Development, Critical Periods01:21:15 Puberty & Sensitive Periods, Culture & Identity01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids01:41:48 Changing Childhood Norms, Policies & Legislature01:49:13 Summer Camp, Team Sports, Religion, Music01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”02:03:14 Casino Analogy & Ceding Childhood; Social Media Content02:09:33 Adult Behavior; Tool: Meals & Phones02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer
-
Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.
Sign up to get notified about future events: https://www.hubermanlab.com/events
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Resources Mentioned
Huberman Lab Non-Sleep Deep Rest Protocols
Huberman Lab Guest Series with Dr. Matt Walker
Huberman Lab Guest Series with Dr. Paul Conti
Huberman Lab Guest Series with Dr. Andy Galpin
Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds
Perform with Dr. Andy Galpin
Timestamps
00:00 Introduction
00:31 Sponsors: AG1 & Eight Sleep
03:48 Nicotine Discussion
07:42 ADHD Management: Tools & Medications
12:43 Sleep Deprivation & Recovery
18:54 Understanding & Addressing Burnout
22:12 Daily Nutrition & Eating Habits
24:40 Understanding Food & Neural Pathways
26:21 The Benefits of Elimination Diets
27:21 Intermittent Fasting & Personal Diet Choices
28:23 Top Health & Fitness Recommendations
30:50 The Value of Non-Sleep Deep Rest (NSDR)
33:08 Testosterone Replacement Therapy Insights
38:02 Breathing Techniques for Stress & Focus
41:46 Morning Sunlight & Circadian Rhythms
43:18 Parenting Tips for a Healthy Start
49:03 Final Thoughts & Gratitude
Disclaimer -
In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Dr. Mary Claire Haver00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp00:06:26 Menopause, Age of Onset00:09:50 Perimenopause, Hormones & “Zone of Chaos”00:14:42 Perimenopause, Estrogen & Mental Health00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy00:29:42 Sponsor: AG100:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs00:38:18 Women’s Health: Misconceptions & Research00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle01:05:18 Sponsor: InsideTracker01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”01:24:00 Estrogen & Testosterone: Starting HRT & Ranges01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms01:37:57 OB/GYN Medical Education & Menopause01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”01:46:53 Collagen, Cellulite, Bone Density01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors02:01:55 Post-menopause & HRT, Sustained HRT Usage02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol02:09:09 Male Support; Rekindle Libido02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network NewsletterDisclaimer
-
In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanTimestamps00:00:00 Dr. Diego Bohórquez00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe00:06:49 Gut-Brain Axis00:11:35 Gut Sensing, Hormones00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus00:35:28 Sponsor: AG100:37:00 Neuropod Cells & Nutrient Sensing00:43:55 Gastric Bypass Surgery, Cravings & Food Choice00:51:14 Optogenetics; Sugar Preference & Neuropod Cells01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome01:03:03 Sponsor: InsideTracker01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol01:07:38 GLP-1, Ozempic, Neuropod Cells01:11:46 Food Preference & Gut-Brain Axis, Protein01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System01:36:15 Plant Wisdom, Agriculture, Indigenous People01:41:48 Evolution of Food Choices; Learning from Plants01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm01:56:58 Yerba Mate, Chocolate, Guayusa02:00:22 Brain, Gut & Sensory Integration; Variability02:06:01 Electrical Patterns in Gut & Brain, “Hangry”02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition02:22:00 Vagus Nerve & Learning, Humming02:26:46 Digestive System & Memory; Body Sensing02:32:51 Listening to the Body, Meditation02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network NewsletterDisclaimer
- Mostrar mais
