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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. For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introducing Time Perception, Note on Fasting & Supplements(00:05:28) Sponsors: AG1, LMNT(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, SupplementsTitle Card Photo Credit: Mike BlabacDisclaimer
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I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Using Light to Improve Health(00:04:49) Sponsors: AG1, LMNT(00:09:56) Physics of Light, Electromagnetic Energy(00:12:23) Wavelengths of Light(00:15:38) How Light Penetrates Tissues(00:20:13) Light & the Body: Direct & Indirect Signals(00:28:35) Light, Seasonality & Melatonin(00:33:40) Melatonin: Regulatory & Protective Effects(00:38:49) Tools: Optimizing Melatonin Levels(00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen(00:58:09) Seasonality, Romantic Passion & Testosterone(01:02:13) Tool: Skin Sun Exposure & Testosterone(01:06:13) Light & Improved Pain Tolerance(01:11:55) Protocol: Sun Exposure & Chronic Pain(01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)(01:19:44) Light & Enhanced Immune Function(01:23:30) Tool: Light During Winter Months(01:26:18) Light Therapies: Local vs. Systemic Exposure(01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light(01:32:44) Light Conditions & Sleep Optimization(01:39:00) Infrared Light, Skin & Wound Healing(01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)(01:49:20) Infrared Light & Age-Related Vision Loss(01:59:36) Tools: Infrared Panels, Morning Exposure(02:05:22) Infrared Light at Night, Shift Work(02:08:35) Light Flicker Phototherapy & Neuroprotection(02:19:07) Phototherapies for Health(02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer
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This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Mood Disorders & Maintaining Mental Health (Protocol 1)
(00:07:25) Sponsors: AG1, LMNT
(00:11:15) Major Depression
(00:18:40) “Anti-Self” Confabulation
(00:21:42) Autonomic (Vegetative) Symptoms of Depression
(00:26:58) Norepinephrine, Dopamine & Serotonin
(00:31:50) SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors
(00:37:00) Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions
(00:39:33) Physical & Emotional Pain are Linked: Substance P
(00:41:50) Hormones & Depression: Thyroid & Cortisol
(00:46:50) Genetic Susceptibility to Depression: Impact of Stress
(00:50:50) Understanding Biological Mechanism Is Key: Recipes versus Skills
(00:52:50) Tools for Dealing with Depression: Logic & Implementation (Protocol 2)
(00:56:25) Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.
(00:59:20) Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*
(01:02:50) How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid
(01:05:25) Protocol 4: How Exercise Offsets Depression
(01:11:44) Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA receptors*
(01:20:30) Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function
(01:33:08) Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*
(01:47:00) Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)
(01:54:50) Summary of Protocols Covered
(02:00:10) Support & Additional Resources
Title Card Photo Credit: Mike Blabac
Disclaimer -
The roots of the word ‘Nomad’ dates back to an extremely early Indo-European word, ‘nomos’. After towns and cities are built and more people settle, ‘Nomad’ comes to describe people who live without walls and beyond boundaries. Now, the word is used by settled people - for some with a sense of romantic nostalgia, and for others, it carries an implicit judgement that such people are wanderers of no fixed abode. Yet, often overlooked, Nomads have fostered and refreshed civilisation throughout our history.
Anthony Sattin is a journalist, broadcaster and author. Anthony joins Dan to trace the transformative and often bloody relationship between settled and mobile societies, from the Neolithic revolution to the 21st century via the rise and fall of the Roman Empire and the great nomadic empires of the Arabs and Mongols.
Produced by Hannah Ward
Mixed and Mastered by Dougal Patmore
If you'd like to learn more, we have hundreds of history documentaries, ad-free podcasts and audiobooks at History Hit - subscribe today! To download the History Hit app please go to the Android or Apple store.
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My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Wendy Suzuki, Learning & Memory
(00:03:02) Sponsors: AG1, LMNT
(00:07:27) How Memories Form
(00:10:14) Hippocampus: Memory, Association & Imagination
(00:16:20) Encoding Long-Term Memory
(00:18:48) One-Trial Memory
(00:21:56) Tool: Foundational Habits to Enhance Brain Performance
(00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”
(00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)
(00:48:48) Neurogenesis (New Neuron Production) in Adults
(00:51:50) Effects of Exercise on Memory
(00:56:31) Tool: Timing Daily Exercise, Cortisol
(01:00:02) Age-Related Memory Loss, Daily Exercise
(01:05:33) Tool: Exercise Protocol for Improving Cognition
(01:12:17) Anticipating Exercise, Daily Habits & Behaviors
(01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function
(01:20:58) Positive Affirmations & Mood
(01:27:28) Meditation & Cognitive Performance
(01:32:27) How Meditation Works, Focusing on the Present
(01:37:14) Tool: Strategies to Increase Attention
(01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer -
På Stortinget har Frp tatt initiativ til å fjerne boplikten etter at de fikk liberalisert deler av lovverket i regjering i 2015.
I Arendal vil Arbeiderpartiet gjeninnføre boplikten, mens leder av distriktsutviklingsutvalget Victor Norman heller vil ha bolyst enn boplikt.
I Norge er det nå 42 kommuner som har boplikt. Disse er som regle populære fritidsbolig-kommuner.
Vi spør: Hva betyr boplikten for boligprisene, dynamikken i boligmarkedet og bosetting i distriktene?
Du møter:
Professor Victor Normann (NHH)
Stortingsrepresentant Helge André Njåstad (Frp)
Stortingsrepresentant Heidi Greni (Sp)
Medlem av bystyret i Arendal Nina Jentoft (Ap)
Ordstyrer: Sjef for kommunikasjon og politikk Erik Lundesgaard (Eiendom Norge)
Hosted on Acast. See acast.com/privacy for more information.
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Serien “16 ukers helvete” går sin gang på streamingtjenesten Discovery+ og TV-kanalen TVNorge, og den har høstet mye kritikk fra fagfolk. Jeg benytter anledningen til å gi ris og ros, samtidig som jeg oppsummerer det jeg snakket om i forrige episode om hva som sannsynligvis bidrar til å drive overvektsstatistikken til stadige nye høyder.
Jeg snakker kort om en meta-analyse på styrketrening og kondisjon, hvordan det potensielt kan forstyrre hverandre - den såkalte “interferenseffekten” - og hvordan det i så fall bør kombineres.
Til slutt tar jeg for meg et lytterspørsmål jeg fikk om motivasjon og trening for mennesker med en ADHD-diagnose.
God Lytt!
Referanser:
Hall KD. Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted. Obesity (Silver Spring). 2022 Jan;30(1):11-13. doi: 10.1002/oby.23308. Epub 2021 Nov 23. PMID: 34816627.
Churuangsuk, C., Hall, J., Reynolds, A. et al. Diets for weight management in adults with type 2 diabetes: an umbrella review of published meta-analyses and systematic review of trials of diets for diabetes remission. Diabetologia 65, 14–36 (2022). https://doi.org/10.1007/s00125-021-05577-2
Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012 Aug;26(8):2293-307. doi: 10.1519/JSC.0b013e31823a3e2d. PMID: 22002517.
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My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Paul Conti, Trauma & Recovery
(00:02:48) Sponsors: AG1, LMNT
(00:07:00) Defining Trauma
(00:14:05) Guilt & Shame, Origins of Negative Emotions
(00:21:38) Repeating Trauma, the Repetition Compulsion
(00:28:23) How to Deal with Trauma & Negative Emotions/Arousal
(00:37:17) Processing Trauma, Do You Always Need a Therapist?
(00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies
(00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change
(00:53:22) Tools: Processing Trauma on Your Own, Journaling
(00:57:00) Sublimination of Traumatic Experiences
(01:02:34) Tool: Finding a Good Therapist
(01:07:20) Optimizing the Therapy Process, Frequency, Intensity
(01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs
(01:16:35) Self-talk & Journaling, Talking to Trusted Individuals
(01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues
(01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants
(01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs
(01:37:31) Negative Effects of ADHD Prescription Drugs
(01:40:37) Alcohol, Cannabis – Positive & Negative Effects
(01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery
(01:54:32) Sentience, Language, Animals
(01:55:48) Psychedelic Hallucinations, Trauma Recovery
(02:00:01) MDMA (Therapeutic Uses)
(02:04:47) Clinical Aspects of MDMA
(02:07:28) Language, Processing Trauma, Social Media, Societal Divisions
(02:15:09) Defining “Taking Care of Oneself”
(02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer -
My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure
(00:03:12) Sponsors: AG1, LMNT
(00:09:42) Stress Response Pathways, Hormesis
(00:16:38) Plants, Polyphenols, Sulforaphane
(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed
(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response
(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)
(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges
(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2
(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation
(00:48:40) EPA Omega-3s & Depression
(00:52:02) Krill Oil vs. Fish Oil Supplements?
(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy
(00:59:24) Tool 4: Food Sources of EPA Omega-3s
(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing
(01:10:22) Benefits of Omega-3s
(01:14:40) Tool 5: Food Sources of DHA Omega-3s
(01:17:07) Vitamin D & Sun Skin Exposure
(01:22:18) Role of Vitamin D, Gene Regulation
(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation
(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D
(01:34:23) Vitamin D & Longevity
(01:36:46) Sun Exposure & Sunscreen
(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables
(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate
(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety
(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation
(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism
(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle
(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna
(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood
(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory
(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk
(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)
(02:31:29) Insulin signaling, FOXO3 & Longevity
(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility
(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin
(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals
(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer -
I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Role of Salt
(00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings
(00:10:36) Sponsors: AG1, Thesis
(00:15:06) Salt Regulation
(00:17:13) How the Brain Senses Salt
(00:24:15) Salt & Thirst
(00:29:27) Blood Pressure & Thirst
(00:33:47) Kidneys & Urine Regulation
(00:39:08) Vasopressin: Roles in Libido & Urination
(00:45:46) How Much Salt Do You Need?
(00:56:45) Should You Increase Your Salt Intake?
(01:02:19) Tools: Determining Your Individual Salt Intake
(01:14:02) Iodine, Sea Salt
(01:17:13) Salt: Roles in Stress & Anxiety
(01:24:20) Other Electrolytes: Magnesium & Potassium
(01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine
(01:32:28) General Recommendations for Salt Intake
(01:36:34) Perception of Salt & Sugar Taste, Processed Foods
(01:47:13) Role of Sodium in Neuronal Function, Action Potentials
(01:53:13) Dehydration
(01:55:36) What Salt Intake is Best for You?
(02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer -
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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction & Note About Diagnosis(00:03:44) Sponsors: AG1, LMNT(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 ResourcesTitle Card Photo Credit: Mike BlabacDisclaimer
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This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation: Finding Balance in the Age of Indulgence.
We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.
This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Anna Lembke, Addiction Expert
(00:02:42) Disclaimer & Sponsors: AG1, LMNT, Waking Up
(00:07:00) Dopamine, Happiness & Impulsivity
(00:15:56) What Is Pleasure?
(00:18:20) Addiction, Boredom & Passion for Life
(00:24:00) Pain-Pleasure Balance Controls Addiction
(00:29:10) Dopamine Deficits, Anhedonia
(00:30:47) Are All Addictions the Same?
(00:35:38) Boredom & Anxiety Lead to Creativity
(00:40:35) Finding Your Passion Starts with Boredom & Action Steps
(00:50:05) How to Break an Addiction
(00:55:25) Relapse, Craving & Triggers
(01:07:40) Can People Get Addicted To “Sobriety”?
(01:11:45) Are We All Wired for Addiction?
(01:15:57) Bizarre Addiction
(01:18:14) Recovered Addicts Are Heroes
(01:20:10) Lying, Truth Telling, Guilt & Shame
(01:30:40) Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA
(01:40:20) Social Media Addiction
(01:51:25) Narcissism
(01:53:30) Goal Seeking, Success & Surprise
(01:58:10) Reciprocity
(02:01:15) Closing Comments, Resources
Title Card Photo Credit: Mike Blabac
Disclaimer -
Gunnar Børresen er politimannen som pågrep David Toska etter at han hadde tømt 700 bankbokser midt i Oslo sentrum. I denne episoden forteller han om den dramatiske politiaksjonen, samt flere andre spektakulære operasjoner fra tiden han jobbet som politispaner.
(Denne episoden ble først utgitt på Podme i 2020) -
Øyvind Olsen var politimannen som rekrutterte Gjermund Cappelen som informant, og han var sentral i flere store narkotikakriminalsaker på 80-og 90-tallet. Senere jobbet han mange år for FN, blant annet i Rwanda og Afghanistan. I denne episoden forteller han historier fra sin lange og mangslungne karriere. (Denne episoden ble ført utgitt på Podme i 2020)
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Totto Aamodt jobbet mange år som spaner for politiet. Nå bruker han denne erfaringen til å jakte kjeltringer som privatetterforsker. Vi var med da Totto avslørte et stort organisert kriminelt nettverk på Østlandet. I denne episoden får vi høre om dette og mange andre spennende historier fra en lang karriere i politiet.
(Denne episoden ble først utgitt på Podme i 2020) -
I denne episoden av AVHØRT forteller eventyrer og fotograf Johnny Haglund flere historier fra hans reiser til alle verdens hjørner, og hvordan Covid-19 har påvirket arbeidet hans de siste to årene. (Denne episoden ble først utgitt på Podme i 2021)
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Politiets aller første innsats mot organisert kriminalitet i Norge var Catch-prosjektet, ledet av to unge ambisiøse politiadvokater: Reidar Bruusgaard og Jørn Mejdell-Jakobsen. I denne episoden forteller Bruusgaard om hvordan Catch fra sin spede start med lite utstyr og ressurser, etter hvert ble de hardbarkede kriminelles største frykt.
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Join Alastair and Rory this week as they discuss whether prisoners should be able to vote, the chances of a united Ireland, and what liberalism actually means.
Become a member of The Rest Is Politics Plus to support the podcast, enjoy ad-free listening, and receive early access to live show tickets and Question Time episodes. Just head to therestispolitics.com to sign up.
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Producers: Dom Johnson + Nicole Maslen + Callum Hill
Exec Producer: Jack Davenport
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In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAthletic Greens: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Caffeine(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss(00:11:22) Sponsor: LMNT(00:15:23) Caffeine Benefits for Mental & Physical Performance(00:20:23) Caffeine in Nature & Positive Reinforcement(00:26:44) Caffeine Effects on Brain; Reward Pathways(00:29:55) Caffeine as a Reinforcing Agent(00:35:55) Sponsor: AG1(00:38:01) Caffeine, Adenosine & Reduced Sleepiness (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted(00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep(01:04:46) Morning Exercise & Residual Caffeine Effects(01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use (01:13:00) Theanine: Effects & Dosage(01:18:41) InsideTracker(01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression(01:27:41) Afternoon Caffeine & Sleep(01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence(01:46:04) Caffeine, Performance & Menstrual Cycle(01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure(01:54:08) Caffeine & Naps(01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement (02:01:55) Dopamine Stacking(02:06:04) Scheduling Caffeine to Maximize Its Effects(02:08:33) Pro-Health Effects of Caffeine(02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine (02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer
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Whats good people, we had to get Dr. Huberman (neuroscientist and researcher at Stanford University) to explain Schulzy's fetish, the benefits of NoFap, and which drugs are useful therapy. INDULGE!
00:00 - Why Andrew Schulz loves feet?
19:00 - NoFap rewiring the brain
23:59 - What we want v what we think we want
28:40 - Huberman is packing
31:20 - Kindness is the most attractive quality
42:04 - Sunlight - sets mood, focus and sleep at night
47:32 - Sleep is king - substance will impact your rest
58:14 - Let your brains develop before touching substances
01:03:17 - shrooms - effective treatment for trauma
01:08:42 - Mormons love drug therapy
01:11:25 - K therapy
01:15:35 - Gigachads don't mouth breathe
01:23:31 - Dance evolved into language
01:31:51 - Why is story so powerful? Politicians, lawyers, comedians.
01:48:36 - Peptides - everyone's gonna get swole
02:02:46 - Everyday tips for every body to use
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