Afleveringen

  • This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each effect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing related tools for health and performance.

    Thank you to our sponsors:

    Thesis - https://takethesis.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman Headspace - https://www.headspace.com/specialoffer

    Our Breath Collective:

    https://www.ourbreathcollective.com/huberman

    Dr. Jack Feldman Links:

    UCLA website - https://bioscience.ucla.edu/people/jack-feldman Wikipedia - https://en.wikipedia.org/wiki/Jack_L._Feldman Twitter - https://twitter.com/prebotzinger Instagram - https://www.instagram.com/jacklfeldman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Introducing Dr. Jack Feldman 00:03:05 Sponsors: Thesis, Athletic Greens, Headspace, Our Breath Collective 00:10:35 Why We Breathe 00:14:35 Neural Control of Breathing: “Pre-Botzinger Complex” 00:16:20 Nose vs Mouth Breathing 00:18:18 Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles 00:20:11 Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus 00:26:20 How We Breathe Is Special (Compared to Non-Mammals) 00:33:40 Stomach & Chest Movements During Breathing 00:36:23 Physiological Sighs, Alveoli Re-Filling, Bombesin 00:49:39 If We Don’t Sigh, Our Lung (& General) Health Suffers 01:00:42 Breathing, Brain States & Emotions 01:05:34 Meditating Mice, Eliminating Fear 01:11:00 Brain States, Amygdala, Locked-In Syndrome, Laughing 01:16:25 Facial Expressions 01:19:00 Locus Coeruleus & Alertness 01:29:40 Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia 01:35:22 Stroke, Muscle Strength, TBI 01:38:08 Cyclic Hyperventilation 01:39:50 Hyperbaric Chambers 01:40:41 Nasal Breathing, Memory, Right vs. Left Nostril 01:44:50 Breathing Coordinates Everything: Reaction Time, Fear, etc. 01:57:13 Dr. Feldman’s Breathwork Protocols, Post-Lunch 02:02:05 Deliberately Variable Breathwork: The Feldman Protocol 02:06:29 Magnesium Threonate & Cognition & Memory 02:18:27 Gratitude for Dr. Feldman’s Highly Impactful Work 02:20:53 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • I am honored to share the first episode of the new podcast, Lifespan with Dr. David Sinclair.

    Dr. Sinclair is a professor of genetics Harvard Medical School. He is also the co-director of Harvard Medical School's Paul F. Glenn Center for Biology of Aging Research.

    David is both a friend and a colleague, and I am delighted to have helped him in the creation of this new podcast.

    It will be an 8-episode series that provides a deep dive into the science behind why we age and the newest research on what we can do to slow, stop and even reverse aging.

    While we have Episode 1 of the Lifespan podcast here, please be sure to navigate over to the Lifespan with Dr. David Sinclair podcast channel to subscribe. New episodes will come out every Wednesday for the next 8 weeks. I am certain that you will both enjoy it and learn from it.

    Show notes for this episode can be found on the Lifespan with Dr. David Sinclair podcast channel. More on that here: https://lifespanpodcast.com

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  • In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.

    I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.

    I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.

    The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.

    Thank you to our sponsors:

    Athletic Greens - http://www.athleticgreens.com/huberman InsideTracker - http://www.insidetracker.com/huberman Helix Sleep - http://www.helixsleep.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Excellent review on science of habits - https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-122414-033417 Meta-analysis on habits - https://journals.sagepub.com/doi/full/10.1177/1539449219876877

    Timestamps:

    00:00:00 Introducing Habits; New Programs 00:02:30 Athletic Greens, InsideTracker, Helix Sleep 00:06:52 Habits versus Reflexes, Learning, Neuroplasticity 00:08:51 Goal-Based Habits vs. Identity-Based Habits 00:11:40 How Long It (Really) Takes to Form a Habit; Limbic-Friction 00:16:07 Linchpin Habits 00:18:55 Mapping Your Habits; Habit Strength, Context-Dependence 00:22:55 Automaticity 00:24:03 Tool 1: Applying Procedural Memory Visualizations 00:27:48 Hebbian Learning, NMDA receptors 00:31:00 Tool 2: Task Bracketing; Dorsolateral Striatum 00:37:08 States of Mind, Not Scheduling Time Predicts Habit Strength 00:38:16 Tool 3: Phase-Based Habit Plan: Phase 1 00:46:29 Tool 3: Phase-Based Habit Plan: Phase 2 00:55:24 Tool 3: Phase-Based Habit Plan: Phase 3 01:01:34 Habit Flexibility 01:04:57 Should We Reward Ourselves? How? When? When NOT to. 01:10:30 Tool 4: “Dopamine Spotlighting” & Task Bracketing 01:18:22 Tool 5: The 21-Day Habit Installation & Testing System 01:28:26 Breaking Habits: Long-Term (Synaptic) Depression 01:35:49 Notifications Don’t Work 01:37:50 Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo” 01:44:26 Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction/ 01:45:28 Conclusion & Synthesis 01:48:27 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter



    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.

    In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" InsideTracker - https://www.insidetracker.com/huberman Magic Spoon - https://www.magicspoon.com/huberman

    Dr. David Sinclair Links:

    Lifespan Podcast: https://lifespanpodcast.com Twitter: https://twitter.com/davidasinclair Instagram: https://www.instagram.com/davidsinclairphd/ YouTube: https://www.youtube.com/davidsinclairpodcast Lifespan (book): https://amzn.to/3mAZQjF Aging Test Waitlist: https://www.doctorsinclair.com Harvard Lab Website: https://sinclair.hms.harvard.edu

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Timestamps: 00:00:00 Dr. David Sinclair, Harvard Medical School 00:03:30 ROKA, InsideTracker, Magic Spoon 00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging 00:10:23 What Causes Aging? The Epigenome 00:15:53 Cosmetic Aging 00:17:15 Development Never Stops, Horvath Clock 00:20:12 Puberty Rate as a Determinant of Aging Rate 00:23:00 Fasting, Hunger & Food Choices 00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy 00:34:50 Caffeine, Electrolytes 00:35:56 Blood Glucose & the Sirtuins; mTOR 00:37:55 Amino Acids: Leucine, “Pulsing” 00:44:35 Metformin, Berberine 00:50:29 Resveratrol, Wine 00:53:20 What Breaks a Fast? 00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing 01:09:10 Are Artificial Sweeteners Bad for Us? 01:12:04 Iron Load & Aging 01:15:05 Blood Work Analysis 01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary 01:26:02 Amino Acids, Plants, Antioxidants 01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen 01:40:35 Neuroplasticity & Neural Repair 01:46:19 Ice Baths, Cold Showers, “Metabolic Winter” 01:48:07 Obesity & How It Accelerates Aging, GnRH 01:52:10 Methylation, Methylene Blue, Cigarettes 01:56:17 X-Rays 01:59:00 Public Science Education, Personal Health 02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com 02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" Athletic Greens - https://www.athleticgreens.com/huberman Headspace - https://www.headspace.com/specialoffer

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups 00:02:55 ROKA, Athletic Greens, Headspace 00:07:08 Social Bonding as a Biological Process 00:10:03 Social Isolation 00:13:32 Social Homeostasis & Neural Circuits for Social Drive 00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive 00:22:48 What is Social Homeostasis & Dopamine 00:27:00 When We Lack Social Interactions: Short- Versus Long-Term 00:28:10 Introverts & Extroverts 00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies 00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger 00:37:33 Tools 00:38:05 Socializing & Food Appetite: Crossover Craving 00:42:45 Falling in Love 00:45:05 Tools for Social Bonds: Merging Physiologies; Story 00:53:54 Childhood Attachment Patterns in Adulthood 01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment 01:06:10 Emotional Empathy & Cognitive Empathy, Arguing 01:09:45 Allan N. Schore & “Right Brain Psychotherapy” 01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue 01:16:10 Repairing Broken Bonds to Self & Others 01:18:56 Social (Media) Butterflies: Biological Basis 01:24:08 Key Points for Bonding & Understanding Social Bonds 01:27:07 Breaking Up 01:28:36 Synthesis 01:31:17 Zero-Cost Support, Sponsors, Patreon, Thorne, Instagram, Twitter

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, my guest is Dr. David Berson, Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves.

    Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats.

    We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works.

    Thank you to our sponsors:

    Athletic Greens - https://athleticgreens.com/huberman InsideTracker - https://insidetracker.com/huberman Magic Spoon - https://magicspoon.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    InsideTracker Interview - https://blog.insidetracker.com/longevity-by-design-andrew-huberman Dr. Berson's Webpage - https://vivo.brown.edu/display/dberson Eyewire - (Contribute to Neuroscience Research from Home/Computer - https://eyewire.org/explore Best Neuroscience Textbook (NOTE this is a TEXTBOOK) - https://amzn.to/3lZWrL4 Book - We Know It When We See It by Richard Masland - https://amzn.to/31S60Vp

    Timestamps:

    00:00:00 Dr. David Berson 00:02:55 Sponsors: Athletic Greens, InsideTracker, Magic Spoon 00:08:02 How We See 00:10:02 Color Vision 00:13:47 “Strange” Vision 00:16:56 How You Orient In Time 00:25:45 Body Rhythms, Pineal function, Light & Melatonin, Blueblockers 00:34:45 Spending Times Outdoors Improves Eyesight 00:36:20 Sensation, Mood, & Self-Image 00:41:03 Sense of Balance 00:50:43 Why Pigeons Bob Their Heads, Motion Sickness 01:00:03 Popping Ears 01:02:35 Midbrain & Blindsight 01:10:44 Why Tilted Motion Feels Good 01:13:24 Reflexes vs. Deliberate Actions 01:16:35 Basal Ganglia & the “2 Marshmallow Test” 01:24:40 Suppressing Reflexes: Cortex 01:33:33 Neuroplasticity 01:36:27 What is a Connectome? 01:45:20 How to Learn (More About the Brain) 01:49:04 Book Suggestion, my Berson Appreciation 01:50:20 Zero-Cost ways to Support the HLP, Guest Suggestions, Sponsors, Patreon, Thorne

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.

    Thank you to our sponsors:

    Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Introducing Fear, Trauma & Trauma 00:02:15 Athletic Greens, InsideTracker, Helix Sleep 00:06:49 What is Fear? 00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness” 00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis) 00:17:36 “The Threat Reflex”: Neural Circuits for Fear 00:28:24 Controlling Fear: Top-Down Processing 00:32:27 Narratives: “Protective or Dangerous” 00:35:58 Attaching Fear to Events: Classical Conditioning & Memory 00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA 00:46:10 Extinguishing (Reducing) Fears 00:50:25 Cognitive (Narrative) Therapies for Fear 00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good 01:05:28 EMDR: Eye Movement Desensitization Reprocessing 01:14:00 Social Connection & Isolation Are Chemically Powerful 01:18:23 Trans-Generational Trauma 01:25:00 PTSD Treatments: Ketamine, MDMA, oxytocin 01:39:25 How Do You Know If You Are Traumatized? 01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma 01:49:50 Erasing Fears & Traumas In 5 Minutes Per Day 01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma 02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava 02:10:00 Synthesis 02:11:46 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.

    Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad”— features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.

    This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Dr. Buss' New Book "When Men Behave Badly" - https://amzn.to/3FThTsG Dr. Buss' Website at University of Texas, Austin - https://labs.la.utexas.edu/buss/david-buss/ Dr. Buss' Twitter - https://twitter.com/ProfDavidBuss

    Timestamps:

    00:00:00 Introducing Dr. David Buss 00:04:10 Sponsors: ROKA, InsideTracker, Headspace 00:08:33 Choosing a Mate 00:13:40 Long Term Mates: Universal Desires 00:18:31 What Women & Men Seek in Long-Term Mates 00:25:10 Age Differences & Mating History 00:32:20 Deception in Courtship 00:37:30 Emotional Stability 00:38:40 Lying About Long-Term Interest 00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects 00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching 00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference 00:57:00 Long-Term vs. Short-Term Cheating, Concealment 00:59:15 Emotional & Financial Infidelity 01:04:35 Contraception 01:06:22 Status & Mating Success 01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence 01:24:13 Specificity of Intimate Partner Violence 01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc. 01:27:33 Narcissism, Machiavellianism, Psychopathy 01:33:25 Stalking 01:39:15 Influence of Children on Mate Value Assessments 01:43:24 Attachment Styles, Mate Choice & Infidelity 01:46:40 Non-Monogamy, Unconventional Relationships 01:54:00 Mate Value Self Evaluation, Anxiety About the Truth 02:02:12 Self Deception 02:05:35 The Future of Evolutionary Psychology & Neuroscience 02:06:56 Books: When Men Behave Badly; The Evolution of Desire, Textbooks 02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Patreon, Thorne

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" InsideTracker - https://www.insidetracker.com/huberman Magic Spoon - https://www.magicspoon.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Neural Correlates of Gratitude (Damasio) - https://bit.ly/3oS8TNr Reducing Inflammatory Cytokines & Fear With Gratitude - https://bit.ly/3oPsSwv

    Timestamps:

    00:00:00 Introduction: Gratitude Science & Surprises 00:01:50 Controlling Heart Rate with Story 00:04:33 Sponsors: ROKA, InsideTracker, Magic Spoon 00:09:11 Major, Long-Lasting Benefits of Gratitude Practice 00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits 00:17:50 Why We All Need an Effective Gratitude Practice 00:21:22 Neurochemistry & Neural Circuits of Gratitude 00:25:10 Prefrontal Cortex Set Context 00:30:10 Ineffective Gratitude Practices; Autonomic Variables 00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story 00:42:30 Theory of Mind Is Key 00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration 00:52:28 Narratives That Shift Brain-Body Circuits 00:56:15 You Can’t Lie About Liking Something; Reluctance In Giving 00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation 01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day 01:05:44 Empathy & Anterior Cingulate Cortex 01:07:35 Reducing Inflammation & Fear with Gratitude 01:10:56 Serotonin, Kanna/Zembrin 01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces 01:18:50 The Best Gratitude Practices: & How To, My Protocol 01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements (Thorne)

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Introducing Time Perception, Note on Fasting & Supplements 00:05:12 Sponsors: ROKA, Athletic Greens, InsideTracker 00:09:25 Entrainment, Circannual Entrainment, Melatonin 00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1 00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment) 00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window 00:23:00 When Circadian Entrainment is Disrupted, Time Perception Suffers 00:25:00 Tool 6: Ultradian (90min) Cycles & Focus 00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective 00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate 00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate 00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work 00:42:38 Example of Tool 7 00:43:38 How Sleep Deprivation Degrades Performance 00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience 00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal 00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8 00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort 00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast 01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People 01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience 01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day) 01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano) 01:12:27 Supporting the HLP: Subscribe, Instagram, Patreon, Thorne Supplements

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.

    Thank you to our sponsors:

    ROKA - https://roka.com/ -- code "huberman" Helix - https://helixsleep.com/huberman Headspace - https://headspace.com/specialoffer

    Dr. Duncan French:

    Instagram - https://www.instagram.com/dr_duncan_french LinkedIn - https://www.linkedin.com/in/duncan-french-phd-a41bb9122

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Dr. Duncan French 00:02:27 Roka, Helix Sleep, Headspace 00:05:44 Duncan’s Background in Exercise Science 00:11:45 How Certain Exercises Increase Testosterone 00:16:22 What Kind of Training Increases Testosterone & Growth Hormone? 00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods 00:25:25 Training Frequency & Combining Workout Goals 00:29:35 How Stress Can Increase or Decrease Testosterone 00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth 00:46:55 Skill Development 00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition 00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance 00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis 00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating” 01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship) 01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance 01:12:40 Voluntarily Switching Between Different States of Arousal 01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna 01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data 01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute 01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.

    I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    How and Why The Immune System Makes Us Sleep - https://www.nature.com/articles/nrn2576

    Timestamps:

    00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia 00:03:00 Sponsors: ROKA, Athletic Greens, InsideTracker 00:07:41 Foundational Tools & Practices for a Healthy Immune System 00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System 00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals) 00:21:06 The Adaptive Immune System: Antibodies 00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing 00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods 00:34:20 Some Interleukins Are Anti-Inflammatory 00:34:56 Sickness Behavior 00:39:08 Some People Seek Care When Sick, Others Want to be Alone 00:42:00 Sickness Behavior & Depression: Cytokines 00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido 00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness 00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State 00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP 01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast 01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline 01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity 01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine 01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick 01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure 01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis 01:46:09 Histamines, Mast Cells 01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing 01:53:40 Mechanistic Science & Ancient Practices 01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.insidetracker.com/huberman Magic Spoon - https://www.magicspoon.com/huberman

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Samer Hattar:

    Twitter: https://twitter.com/samerhattar Instagram: https://www.instagram.com/samerhattar Wikipedia: https://en.wikipedia.org/wiki/Samer_Hattar

    Links:

    Graphical Explanation of Temperature Minimum for Overcoming Jetlag - https://www.instagram.com/tv/CKWiRVJHVwC

    Timestamps:

    00:00:00 Introducing Dr. Samer Hattar, Ph.D. 00:02:17 Sponsors: ROKA, InsideTracker, Magic Spoon 00:06:15 Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment” 00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin 00:18:55 What Blind People See 00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness 00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps 00:33:48 Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed 00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test 00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger” 00:44:55 Evening Sunlight; Blueblocker Warning 00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness 00:53:58 Screens at Night 00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning 01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules 01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus 01:07:19 Why Do We Sleep? 01:08:17 Effects of Light on Appetite; Regular Light & Meal Times 01:18:08 Samer’s Experience with Adjusting Meal Timing 01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition 01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor 01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms 01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited 01:37:50 How Samer Got into the Study of Light 01:39:33 Clock Gene mRNAs & More Accurate Biomarkers 01:41:08 Light as Medicine 01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder) 01:43:35 How to Beat Jetlag: Light, Temperature, Eating 01:50:44 Vigor: The Consequence of Proper Timing 01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap 01:54:10 Melatonin, Pineal Calcification 01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction 01:59:08 Daylight Savings: Much Worse Than It Might Seem 02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder 02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity 02:10:52 Synthesizing This Information, Samer on Twitter, Instagram 02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • 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.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman:

    https://youtu.be/Oo7hQapFe3M

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255 Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586 Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643

    Timestamps:

    00:00:00 Food & Brain Function Introduction 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting 00:04:19 Sponsors: ROKA, Athletic Greens, Headspace 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

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • 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.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman

    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman

    https://youtu.be/Oo7hQapFe3M

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Links: Comprehensive Review On Fasting In Humans: https://bit.ly/3BwIyd7

    Timestamps:

    00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans 00:06:02 Sponsors: Roka, InsideTracker, Helix 00:09:42 Neuroplasticity Protocols & Online Lecture https://youtu.be/Oo7hQapFe3M 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

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • This episode I am joined by Dr. Craig Heller, 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.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code "huberman" InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Dr. Heller's Website - https://profiles.stanford.edu/h-craig-heller CoolMitt Technology - https://www.coolmitt.com

    Timestamps:

    00:00:00 Introducing Dr. Craig Heller, Physiology & Performance 00:02:00 Sponsors: Roka, Inside Tracker, Athletic Greens 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

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • 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.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code "huberman" InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    Logitech Event - Rethink Education: The Biology of Learning

    Thursday, Sept. 30 at 12pm PT / 3pm ET Sign up here: https://info.logitech.com/ReThink-Education.html

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7 Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065

    Timestamps:

    00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine 00:04:48 Sponsors: Roka, InsideTracker, Headspace 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators 00:09:58 What Dopamine (Really) Does 00:15:30 Two Main Neural Circuits for Dopamine 00:18:14 How Dopamine Is Released: Locally and Broadly 00:22:03 Fast and Slow Effects of Dopamine 00:25:03 Dopamine Neurons Co-Release Glutamate 00:28:00 Your Dopamine History Really Matters 00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience 00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines 00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise 00:46:46 Tool 4 Caffeine Increases Dopamine Receptors 00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint” 00:56:46 Your Pleasure-Pain Balance & Defining “Pain” 01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine 01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release 01:15:28 Smart Phones: How They Alter Our Dopamine Circuits 01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention 01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection 01:24:20 Caffeine & Neurotoxicity of MDMA 01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits 01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses 01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation 01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine 01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine 01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours 01:55:36 Pornography 01:56:50 Wellbutrin & Depression & Anxiety 01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning 02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity 02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am 02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy 02:08:20 Tool 14 Huperzine A 02:10:02 Social Connections, Oxytocin & Dopamine Release 02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application 02:14:22 Zero-Cost & Other Ways To Support Podcast & Research

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, 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.

    Thank you to our sponsors:

    Athletic Greens - http://www.athleticgreens.com/huberman Belcampo - http://www.belcampo.com/huberman InsideTracker - http://www.insidetracker.com/huberman

    Dr. Matthew Johnson Social Media:

    Twitter: https://twitter.com/drug_researcher Instagram: https://instagram.com/drug_researcher

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Dr. Johnson’s Website at Johns Hopkins School of Medicine - https://hopkinspsychedelic.org/johnson Chris Letheby’s forthcoming book - https://amzn.to/3nMTaAs

    Timestamps:

    00:00:00 Introducing Dr. Matthew Johnson 00:02:10 Supporting Sponsors 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

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • 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.

    Thank you to our sponsors:

    Roka - https://www.roka.com -- code "huberman" Belcampo - https://www.belcampo.com/huberman Helix Sleep - https://www.helixsleep.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Support Research in the Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Email Newsletter - https://hubermanlab.com/neural-network

    Links:

    Review of Compounds for ADHD, Smart Drugs & Focus - https://www.fbscience.com/Landmark/articles/10.52586/4948 Review of Atypical Compounds for ADHD - https://www.hindawi.com/journals/np/2016/1320423/ Study of Focus Protocol In ADHD & Non-ADHD Children - https://www.mdpi.com/1660-4601/17/13/4780

    Timestamps:

    00:00:00 Introduction & Note About Diagnosis 00:03:27 Sponsors 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults 00:13:00 Attention & Focus, Impulse Control 00:14:57 Hyper-focus 00:16:45 Time Perception 00:18:25 The Pile System 00:20:00 Working Memory 00:24:10 Hyper-Focus & Dopamine 00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks 00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse 00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil 00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine 00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus 00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study 00:56:35 Elimination Diets & Allergies In ADHD 01:04:46 Omega-3 Fatty Acids: EPAs & DHAs 01:07:00 Modulation vs Mediation of Biological Processes 01:10:50 Attentional Blinks 01:16:56 Open Monitoring & 17minute 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 0:1:50:54 Ginko Biloba 01:51:45 Modafinil & Armodafanil: Dopamine Action & Orexin 01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC 01:59:04 L-Tyrosine, (PEA) Phenylethylamine 02:01:23 Racetams, Noopept 02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology 02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids 02:14:30 Synthesis/Summary 02:16:10 Support for Podcast & Research, Supplement Resources

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • 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.

    Thank you to our sponsors:

    Belcampo - https://www.belcampo.com/huberman -- code "huberman" Headspace - https://www.headspace.com/specialoffer Athletic Greens - https://www.athleticgreens.com/huberman

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join Newsletter - https://hubermanlab.com/neural-network

    Links:

    Ingesting Protein in the Morning Supports Muscle Maintenance & Growth: https://bit.ly/3DPlms7 Studies Using Virtual Reality to Explore Eating & Hunger & Body Image: https://bit.ly/3BGaDya https://bit.ly/2WWGRq8

    Timestamps:

    00:00:00 Introduction: Fasting, & Defining Healthy Eating 00:08:55 Morning Protein Is Important 00:22:04 Sponsors 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

    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com