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This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you. 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, Blood Glucose & Mortality, Mice Vs. Humans(00:06:18) Sponsors: AG1, LMNT(00:09:42) Neuroplasticity Protocols & Online Lecture(00:11:20) Feeding, Fasting, Performance(00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets(00:19:48) Feeding-Induced Health Conditions (00:25:33) Time Restricted Eating: When We Eat Is Vital(00:29:45) The Eight Hour Feeding Window (00:31:26) Feeding Deep Into the Night Is Bad (In Humans)(00:36:33) Liver Health(00:39:45) Time Restricted Feeding Protocol: Rules(00:41:35) When to Start & Stop Eating(00:45:38) Gastric Clearance, Linking Fasting to Sleep(00:52:35) Effects of Specific Categories of Food(00:55:40) Precision In Fasting: Protocol Build(00:59:30) 4-6 Hour Feeding Windows(01:03:08) Protein Consumption & Timing for Muscle(01:08:13) How to Shift Your Eating Window(01:13:20) Glucose Clearing, Exercise & Compounds(01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways(01:27:40) Gut Health: Fasting, Clock Genes and Microbiota(01:29:15) Non-Alcoholic Fatty Liver (01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol(01:38:40) Fertility(01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting(01:43:20) Eating Every-Other-Day (01:45:29) Adherence(01:47:15) Mental Focus & Clarity(01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase(01:53:15) What Breaks a Fast? Rules & Context(01:58:50) Artificial Sweeteners, Plant-Based Sweeteners(02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt(02:06:42) My Circadian Clock, Zero-App (02:08:20) Odd (But Common) Questions(02:09:23) Effects of Sauna & Dehydration on Blood Glucose(02:11:12) The Ideal Fasting Protocol (02:24:00) More Resources, Ways to Support Us, SupplementsTitle Card Photo Credit: Mike BlabacDisclaimer
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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.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) Food & Brain Function Introduction(00:02:08) Summary: Critical Aspects of Time Restricted Feeding/Fasting(00:04:36) Sponsors: AG1, LMNT(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, SupplementsTitle Card Photo Credit: Mike BlabacDisclaimer
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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. 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 Dr. Samer Hattar, Ph.D.(00:02:33) Sponsors: AG1, LMNT(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 & ResearchTitle Card Photo Credit: Mike BlabacDisclaimer
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This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed.Supplements from Thornehttps://www.thorne.com/u/hubermanTimestamps(00:00:00) Introduction(00:06:05) Thyroid & Growth Hormone(00:08:44) Food Shapes: Do They Matter?(00:11:43) Stevia: Naming & Impact(00:13:30) Metabolism 101: Your Brain the Furnace(00:17:33) Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary(00:21:04) Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues(00:22:45) Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function(00:26:05) How Much Iodine Do We Need? By Food, Supplement or Ocean Air(00:28:09) Selenium For Thyroid: Brazil Nuts & Other Valuable Sources(00:33:05) Selenium For Pregnancy, Prostate Cancer Risk, Acne(00:35:20) “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine(00:39:00) Other Benefits of Iodine: Reducing Inflammation(00:41:00) Why & How Increased Thyroid Increases Metabolism(00:42:12) What To Eat To Support Your Brain(00:43:00) Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)(00:44:35) Menstruation: Thyroid Carbohydrate & Sugar Craving(00:45:33) Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain(00:48:39) Growth Hormone: What, Why & How(00:51:18) Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy(00:53:40) How To Powerfully Increase Growth Hormone: Know The Natural Triggers(00:54:49) Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep(00:55:43) Delta Wave Brain Activity Is the Trigger For Growth Hormone Release(00:58:25) LOW Doses of Melatonin Supplementation For Increasing GH Release(01:01:00) Book: Altered Traits, Binaural Beats? Delta Waves Access(01:04:35) Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups(01:08:40) Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release(01:10:36) Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer(01:14:10) Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine(01:18:20) Arginine & Exercise Together Can Be Counter-Productive(01:19:50) L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution(01:23:09) Growth Hormone Changes Across The Lifespan: No One Escapes(01:26:00) Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone(01:29:20) Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)(01:34:30) 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin(01:36:00) Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.(01:42:25) Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone(01:44:00) Zero Cost & Other Ways to Support Our Podcast; & Thank You!
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This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.
Access the full show notes, including referenced articles, resources and more at 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) Introduction
(00:00:31) Sponsors: AG1, LMNT & Waking Up
(00:06:28) Skill Acquisition: Mental & Physical
(00:08:40) Clarification About Cold, Heat & Caffeine
(00:12:45) Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & BoostHRV Entrainment
(00:16:08) Physical Skills: Open-Loop Versus Closed-Loop
(00:18:50) Three Key Components To Any Skill
(00:21:00) Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior
(00:23:30) Upper Motor Neurons for Deliberate Movement & Learning
(00:25:00) Lower Motor Neurons Control Action Execution
(00:25:26) What To Focus On While Learning
(00:27:10) The Reality of Skill Learning & the 10,000 Hours Myth
(00:28:30) Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment
(00:34:00) Learning To Win, Every Time
(00:39:26) Errors Solve the Problem of What Focus On While Trying to Learn Skills
(00:43:00) Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad
(00:44:40) The Framing Effect (& Protocol Defined)
(00:46:10) A Note & Warning To Coaches
(00:48:30) What To Do Immediately After Your Physical Skill Learning Practice
(00:53:48) Leveraging Uncertainty
(00:56:59) What to Pay Attention To While Striving To Improve
(01:04:45) Protocol Synthesis Part One
(01:07:10) Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained
(01:11:06) How To Move From Intermediate To Advanced Skill Execution faster: Metronomes
(01:16:44) Increasing Speed Even If It Means More Errors: Training Central Pattern Generators
(01:19:12) Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)
(01:22:02) Protocol For Increasing Limb Range of Motion, Immediately
(01:28:30) Visualization/Mental Rehearsal: How To Do It Correctly
(01:33:50) Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)
(01:35:34) Imagining Something Is Very Different Than Actually Experiencing It
(01:37:58) Cadence Training & Learning “Carryover”
(01:39:00) Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC
(01:43:39) Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization
(01:46:20) Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions
(01:49:24) Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks
Title Card Photo Credit: Mike Blabac
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In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed.Access the full show notes, including referenced articles, resources and more at hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://www.wakingup.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:30) AG1, LMNT & Waking Up(00:06:47) Announcement: Mood Meter App Works Again(00:08:00) Maximizing Learning from the Podcast(00:10:00) New Non-Sleep Deep Rest Protocol, Spanish Subtitles(00:11:35) Sexual Differentiation: Hormones, Neurons & Behavior(00:14:15) Hormones Basics(00:15:26) Sperm Meets Egg, Chromosomal Sex, Gonadal Sex,(00:17:50) Y Chromosome Inhibition of Feminization(00:19:00) Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone(00:19:45) Hormonal Sex, Morphological Sex(00:21:04) Hormones Fast & Slow, Sex Steroids Can Turn On Genes(00:23:06) Masculinization, Feminization, Demasculinization, Defeminization(00:23:42) Primary Sexual Characteristics: DHT Drives Penis Development(00:27:03) Secondary Sexual Characteristics(00:27:43) Penis Sprouting: Guevedoces(00:31:25) Estrogen, NOT Testosterone, Masculinizes The Brain(00:33:15) Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes(00:34:50) Estrogen Powerfully Controls Brain Development In All Individuals(00:35:19) Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.(00:39:00) Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline(00:44:20) Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS(00:48:41) Estrogen Establishes “Masculine” Brain Circuits, Testosterone(00:49:42) Cannabis, Alcohol: In Babies, Puberty & Adults(00:56:25) Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles(01:02:33) Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase(01:06:39) Creatine & DHT/Hair Loss(01:08:20) Predicting Aging Rates By Pubertal Rates(01:10:04) Hyenas, Baseball, & Jumbo Clitorises: Androstenedione(01:14:26) Intersex Moles(01:15:40) Marijuana Plants, Pollens: Plant-To-Animal “Warfare”(01:20:08) Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation(01:29:13) Brain Dimorphisms with Sexual Orientation(01:32:00) “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers(01:35:06) The Path Forward & A Warning(01:35:55) Support & Your QuestionsTitle Card Photo Credit: Mike BlabacDisclaimer
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In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.
Access the full show notes, including referenced articles, resources and more, at 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) Introduction
(00:00:32) Sponsors: AG1, LMNT & Waking Up
(00:05:10) Announcing New Cost-Free Resources: Captions, NSDR Link
(00:07:40) Emotions: Subjective Yet Tractable
(00:10:53) To Understand Your Emotions: Look At Infancy & Puberty
(00:15:21) Your First Feeling Was Anxiety
(00:17:36) What Are “Healthy Emotions”?
(00:19:03) Digital Tool For Predicting Your Emotions: Mood Meter App
(00:21:08) The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself
(00:24:00) You Are An Infant: Bonds & Predictions
(00:27:57) Attachment Style Hinges On How You Handle Disappointment
(00:32:40) “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)
(00:36:34) “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic
(00:37:50) An Exercise: Controlling Interoceptive-Exteroceptive Bias
(00:42:19) Getting Out Of Your Head: The Attentional Aperture
(00:46:59) Puberty: Biology & Emotions On Deliberate Overdrive
(00:47:58) Bodyfat & Puberty: The Leptin Connection
(00:50:34) Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage
(00:54:37) Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent
(00:58:26) Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds
(01:00:25) Testing Driving Brain Circuits For Emotion: Dispersal
(01:07:48) Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet
(01:11:05) “Right-Brain Versus Left-Brain People”: Facts Versus Lies
(01:14:18) Left Brain = Language, Right Brain = Spatial Awareness
(01:16:15) How To Recognize “Right Brain Activity” In Speech: Prosody
(01:18:32) Oxytocin: The Molecule of Synchronizing States
(01:20:09) Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior
(01:23:00) Promoting Trust & Monogamy
(01:27:00) Ways To Increase Oxytocin
(01:28:34) Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities
(01:30:43) Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body
(01:35:18) A Powerful Tool For Enhancing Range & Depth of Emotional Experience
(01:30:43) MDMA and Other Psychedelic Compounds: Building A Framework
(01:38:54) Roundup, Various Forms of Support
Title Card Photo Credit: Mike Blabac
Disclaimer -
This episode explains the science of motivation and drive. I describe how dopamine-- a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://www.wakingup.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT, Waking Up(00:04:22) Announcement: Spanish Subtitles(00:05:06) Emotions, Addiction & Mindset(00:06:22) Motivation & Movement: The Dopamine Connection(00:07:29) A Double-Edged Dopamine Blade(00:08:56) Dopamine Fundamentals: Precursor to Adrenalin(00:10:15) The Reward Pathway: An Accelerator & A Brake(00:12:10) Motivation= Pleasure Plus Pain(00:14:14) The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine(00:16:15) Subjective Control of Dopamine Release(00:17:40) Social Media and Video Games(00:18:15) Addiction & Dopamine: Progressively Diminishing Returns(00:18:48) Novelty, Sensation-Seeking & Anticipation(00:20:15) Craving: Part Pain, Part Pleasure & Pain Always Prevails(00:23:11) Desire Scales With Pain: The Yearning Function(00:24:43) The Croissant Craving Circuit(00:25:45) “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus(00:26:26) In Your Skin Or Out In the World(00:27:25) Cannabinoids Lethargy & Forgetfulness(00:28:15) The Almond Meditation(00:29:30) Drugs That Shift Exteroception Versus Interoception(00:30:36) Emotional Balance, Active & Passive Manipulation(00:32:36) Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs(00:37:04) When Enough Is Never Enough; How Dopamine Undermines Itself(00:38:58) Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods(00:40:30) The Coolidge Effect: Novelty-Induced Suppression of Prolactin(00:42:22) Vitamin B6, Zinc As Mild Prolactin Inhibitors(00:43:25) Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs(00:45:08) Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine(00:48:00) The Chemistry of “I Won, But Now What?”(00:49:00) Healthy Emotional Development: Child and Parent(00:50:03) Never Say “Maybe” (Reward Prediction Error)(00:52:02) Surprise!(00:52:59) Are You Suppressing Your Drive and Motivation By Working Too Late?(00:54:50) Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy(00:58:00) Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine(01:00:00) Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity(01:03:55) Leveraging Dopamine Schedules(01:05:22) Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment(01:09:03) Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them(01:10:57) Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase(01:11:53) Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)(01:14:14) Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them(01:18:38) A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation(01:21:25) Corrections & Notes About Spanish Captions & Other Languages Soon(01:24:00) Synthesis & Framework, Zero-Cost Support & A Note About SponsorsTitle Card Photo Credit: Mike BlabacDisclaimer
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This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://www.wakingup.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:31) Sponsors: AG1, LMNT, Waking Up(00:05:00) Emotions: Aligning Mind & Body(00:06:41) Nutrients, Neurochemicals and Mood(00:08:39) Primitive Expressions and Actions(00:12:30) The Vagus Nerve: Truth, Fiction, Function(00:15:45) “Vagus Stimulation”: A Terrible Concept(00:16:35) Polyvagal Theory(00:18:27) Vagus Senses Many Things, & Moves Our Organs(00:19:35) Sugar Sensing Without Perception of Sweetness(00:23:00) Eating-Induced Anxiety(00:27:30) We Eat Until Our Brain Perceives “Amino Acid Threshold”(00:29:45) Reward Prediction Error: Buildup, Letdown and Wanting More(00:32:01) L-Tyrosine, Dopamine, Motivation, Mood, & Movement(00:34:04) Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin(00:38:29) Serotonin: Gut, Brain, Satiety and Prozac(00:43:38) Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)(00:44:30) Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions(00:46:40) Examine.com An Amazing Cost-Free Resource with Links to Science Papers(00:48:05) Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell(00:51:00) Emotional Context and Book Recommendation: “How Emotions Are Made”(00:54:55) Exercise: Powerful Mood Enhancer, But Lacks Specificity(00:56:45) Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression(01:01:00) Fish Oil as Antidepressant(01:02:40) EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain(01:07:24) Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs(01:09:05) L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine(01:16:29) Gut-Microbiome: Myths, Truths & the Tubes Within Us(01:21:55) Probiotics, Brain Fog, Autism, Fermentation(01:25:20) Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!(01:28:00) Ketogenic, Vegan, & Processed Food Effects, Individual Differences(01:33:20) Fasting-Based Depletion of Our Microbiome(01:35:20) How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!(01:38:30) How Mindset Controls Our Metabolism(01:41:03) Closing Comments, Thanks, Support & ResourcesTitle Card Photo Credit: Mike BlabacDisclaimer
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This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.
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) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:04:41) Emotions: A Logical Framework of Brain-Body Loops
(00:10:29) Stress: The (Falsely Narrow) Animal Attack Narrative
(00:14:31) The Stress RESPONSE: Generic, Channels blood, Biases Action
(00:21:08) Tools to Actually Control Stress: Reduce Alertness or Increase Calm
(00:24:15) The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”
(00:29:45) The Fastlane to Calm
(00:34:53) Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
(00:36:50) Cyclic Sighing For Calm and Sleep Induction
(00:37:57) Nasal Breathing For Cosmetic, Immune and Performance Enhancement
(00:38:46) Two Breathing Centers In The Brain
(00:39:45) Breathing For Speaking Clearly
(00:40:39) The 3 Types of Stress: Short, Medium and Long-Term
(00:42:10) Positive Effects of Short-Term Stress: Immunity and Focus
(00:45:32) Adrenalin (Epinephrine) Deploys Killer Immune Cells
(00:46:40) Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
(00:50:58) Inflammation Is Useful and Good, In the Short Term
(00:52:02) Procrastination and Self-Manufactured Nootropics
(00:53:00) Relaxation Can Causes Illness
(00:54:30) Immune Activation Protocol
(00:55:20) Medium Term Stress: A Clear Definition
(00:56:07) Stress Threshold
(00:57:10) Stress Inoculation Tools: Separating Mind & Body, On Purpose
(00:59:50) Use Vision to Calm the Mind When the Body Is Agitated
(01:02:36) Beyond NSDR
(01:04:36) Long Term Stress: Definition, Measurement, Cardiovascular Risks
(01:06:30) Tools for Dealing With Long Term Stress
(01:08:20) The Oxytocin Myth
(01:09:15) Serotonin: Satiety, Safety
(01:12:00) Delight and Flexibility
(01:13:30) Chemical Irritants We Make But Can Control: Tackykinin
(01:15:40) Impactful Gratitude
(01:16:25) Non-Prescription Chemical Compounds For Additional Anti-Stress Support
(01:18:04) Melatonin: Cautionary Note About Adrenal Suppression
(01:19:15) Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway
(01:21:10) L-Theanine For Stress Reduction and Task Completion Anxiety
(01:23:00) Beware Taurine and Energy Drinks With Taurine
(01:23:30) Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
(01:25:50) Examine.com Is An Amazing Free Resource
(01:26:20) How This All Relates to Emotions: State Versus Demand = Valence
(01:32:00) Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
(01:34:00) Next Steps
(01:35:40) Topic Suggestions, Subscriptions and Reviews Please
(01:37:40) Additional Resources, Synthesis
Title Card Photo Credit: Mike Blabac
Disclaimer -
In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://www.wakingup.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction/Avenues for Support(00:00:31) Sponsors: AG1, LMNT, Waking Up(00:04:58) Deliberate Unlearning(00:06:43) Pain, Injury and Regeneration(00:09:17) A System of Touch (Somatosensation)(00:11:42) Pain and Injury are Dissociable(00:15:19) Objective versus Subjective Control of Experience(00:16:15) Plasticity of Perception(00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain(00:18:42) Homoculous, Ratonculous, Dogunculus(00:19:05) “Sensitivity” explained(00:21:30) Inflammation(00:22:24) Phantom Limb Pain(00:24:00) Top-down Relief of Pain by Vision(00:26:41) From Deaf to Hearing Sounds(00:28:10) Pain Is In The Mind & Body(00:29:44) Recovering Movement Faster After Injury(00:35:00) Don’t Over Compensate(00:37:34) Concussion, TBI & Brain Ageing(00:40:49) The Brain’s Sewage Treatment System: Glymphatic Clearance(00:43:05) Body Position & Angle During Sleep(00:44:30) Types of Exercise For Restoring & Maintaining Brain Health(00:47:33) Ambulance Cells in The Brain(00:49:20) True Pain Control by Belief and Context(00:51:45) Romantic Love and Pain(00:55:05) Dopaminergic Control of Pain(00:57:15) Acupuncture: Rigorous Scientific Assessment(01:07:32) Vagus Activation and Autonomic Control of Pain(01:08:30) Inflammation, Turmeric, Lead and DHT(01:11:40) Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing(01:14:53) Protocols For Accelerating Tissue Repair & Managing Pain(01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.(01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight(01:26:10) Glymphatics and Sleep(01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots(01:31:38) Young Blood: Actual Science(01:35:44) Synthesis, Support & ResourcesTitle Card Photo Credit: Mike BlabacDisclaimer
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In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!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(00:00:30) Sponsors: AG1, LMNT(00:04:53) The Daily (Learning) Routine(00:07:13) Plasticity Is NOT the Goal(00:09:26) No Obligation To Change(00:09:59) Practical Plasticity Language(00:13:37) Pillars of Neuroplasticity(00:15:16) My Daily Routine: Chronotype Management(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light(00:19:09) Delay Caffeine!(00:21:19) Light, Black Coffee, Hydrate(00:22:57) High Alertness, Linear Tasks/Learning(00:25:12) Background Music/Noise: Yay or Nay?(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine(00:28:37) Leveraging GO, NO-GO(00:30:08) Non-Specific Action(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise(00:35:28) Temperaments Vary: And So Should This(00:36:01) The 3 Hour-Long Post Waking Block(00:36:20) Early Morning Exercise and GO Networks(00:38:05) Fasting, Ketogenic Diets, & Food Volume(00:39:41) Sodium/Electrolytes(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation(00:42:01) Post Lunch Low/No Cognitive Load(00:42:56) Hydration, NSDR, Nap(00:44:54) Creativity Work(00:46:26) Creativity Is A Two-Part Phenomenon(00:51:15) Psychedelics(00:58:20) Afternoon Light As Insurance(01:00:26) Evening Nutrition(01:01:21) Repacking Glycogen: Hormonal Factors(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve(01:07:08) The Power of Objective Tools(01:08:14) Visualization(01:11:34) Mini-Synthesis(01:13:31) Resetting Your Clock(01:15:55) Don’t Trust the Mind Now(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day(01:18:33) Organizational Logic(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.(01:24:42) Variation Among People, and Dogs(01:25:49) Accurate Versus Exhaustive(01:27:57) Familiar and New Ways To SupportTitle Card Photo Credit: Mike BlabacDisclaimer
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In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!
For the full show notes, visit hubermanlab.com.
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) Introduction
(00:00:29) Sponsors: AG1, LMNT, Waking Up
(00:06:20) Nerves and Muscles
(00:12:00) Exercise alone won’t change your brain
(00:12:58) Behavior will change your brain
(00:13:30) Remembering the wrong things
(00:15:00) Behavior as the gate to plasticity
(00:15:45) Types of Plasticity
(00:17:32) Errors Not Flow Trigger Plasticity
(00:21:30) Mechanisms of Plasticity
(00:22:30) What to learn when you are young
(00:23:50) Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face
(00:29:10) The KEY Trigger Plasticity
(00:32:20) Frustration Is the Feeling to Follow (Further into Learning)
(00:33:10) Incremental Learning
(00:35:30) Huberman Free Throws
(00:38:50) Failure Specificity Triggers Specific Plastic Changes
(00:40:20) Triggering Rapid, Massive Plasticity Made Possible
(00:43:25) Addiction
(00:45:25) An Example of Ultradian-Incremental Learning 00:49:42: Bad Events
(00:51:55) Surprise!
(00:52:00) Making Dopamine Work For You (Not The Other Way Around)
(00:53:20) HOW to release dopamine
(00:55:00) (Mental) Performance Enhancing Drugs
(00:56:00) Timing Your Learning
(00:57:36) (Chem)Trails of Neuroplasticity
(00:58:57) The Three Key Levers To Accelerate Plasticity
(00:59:15) Limbic Friction: Finding Clear, Calm and Focused
(01:04:25) The First Question To Ask Yourself Before Learning
(01:05:00) Balance
(01:07:45) Cerebellum
(01:10:00) Flow States Are Not The Path To Learning
(01:11:18) Novelty and Instability Are Key
(01:14:55) How to Arrive At Learning
(01:15:45) The Other Reason Kids Learn Faster Than Adults
(01:19:25) Learning French and Other Things Faster
(01:22:00) Yoga versus Science
(01:32:00) Closing Remarks
Title Card Photo Credit: Mike Blabac
Disclaimer -
This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.
For the full show notes, visit hubermanlab.com.
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) Introduction
(00:00:32) Sponsors: AG1, LMNT, Waking Up
(00:03:50) Plasticity: What Is it, & What Is It For?
(00:06:30) Babies and Potato Bugs
(00:08:00) Customizing Your Brain
(00:08:50) Hard-Wired Versus Plastic Brains
(00:10:25) Everything Changes At 25
(00:12:29) Costello and Your Hearing
(00:13:10) The New Neuron Myth
(00:14:10) Anosmia: Losing Smell
(00:15:13) Neuronal Birthdays Near Our Death Day
(00:16:45) Circumstances for Brain Change
(00:17:21) Brain Space
(00:18:30) No Nose, Eyes, Or Ears
(00:19:30) Enhanced Hearing and Touch In The Blind
(00:20:20) Brain Maps of The Body Plan
(00:21:00) The Kennard Principle (Margaret Kennard)
(00:21:36) Maps of Meaning
(00:23:00) Awareness Cues Brain Change
(00:25:20) The Chemistry of Change
(00:26:15) A Giant Lie In The Universe
00:27:10) Fathers of Neuroplasticity/Critical Periods
00:29:30) Competition Is The Route to Plasticity
00:32:30) Correcting The Errors of History
00:33:29) Adult Brain Change: Bumps and Beeps
(00:36:25) What It Takes to Learn
(00:38:15) Adrenalin and Alertness
(00:40:18) The Acetylcholine Spotlight
(00:42:26) The Chemical Trio For Massive Brain Change
(00:44:10) Ways To Change Your Brain
(00:46:16) Love, Hate, & Shame: all the same chemical
(00:47:30) The Dopamine Trap
(00:49:40) Nicotine for Focus
(00:52:30) Sprinting
(00:53:30) How to Focus
(00:55:22) Adderall: Use & Abuse
(00:56:40) Seeing Your Way To Mental Focus
(01:02:59) Blinking
(01:05:30) And Ear Toward Learning
(01:06:14) The Best Listeners In The World
(01:07:20) Agitation is Key
(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
(01:12:00) Ultra(dian) Focus
(01:13:30) When Real Change Occurs
(01:16:20) How Much Learning Is Enough?
(01:16:50) Learning In (Optic) Flow/Mind Drift
(01:18:16) Synthesis/Summary
(01:25:15) Learning With Repetition, Forming Habits
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer -
This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.
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) Introduction
(00:00:30) Sponsors: AG1, LMNT, Waking Up
(00:03:00) The Dream Mask
(00:06:00) Cycling Sleep
(00:08:10) Chemical Cocktails of Sleep
(00:13:00) Motor Learning
(00:16:30) High Performance with Less Sleep
(00:17:45) Rapid Eye Movement Sleep
(00:20:30) Paralysis & Hallucinations
(00:23:35) Nightmares
(00:24:45) When REM & Waking Collide
(00:25:00) Sleeping While Awake
(00:26:45) Alien Abductions
(00:29:00) Irritability
(00:30:00) Sleep to Delete
(00:32:25) Creating Meaning
(00:34:10) Adults Acting Like Children
(00:36:20) Trauma & REM
(00:37:15) EMDR
(00:39:10) Demo
(00:44:25) Ketamine / PCP
(00:45:45) Soup, Explosions, & NMDA
(00:48:55) Self Therapy
(00:50:30) Note About Hormones
(00:51:40) Measuring REM / SWS
(00:53:15) Sleep Consistency
(00:56:00) Bed Wetting
(00:58:00) Serotonin
(00:59:00) Increasing SWS
(00:59:50) Lucidity
(01:02:15) Booze / Weed
(01:03:50) Scripting Dreams
(01:04:35) Theory of Mind
(01:07:55) Synthesis
(01:10:00) Intermittent Sleep Deprivation
(01:11:10) Snoring Disclaimer
(01:11:40) New Topic
(01:15:50) Corrections
(01:17:25) Closing Remarks
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer -
In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.
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) Introduction
(00:00:30) Sponsors: AG1, LMNT, Waking Up
(00:04:15) The bedrock of sleep-rest cycles
(00:07:05) Night owls and morning larks
(00:08:22) “The perfect schedule”
(00:11:04) The 100K Lux per morning goal
(00:15:15) Keeping your biological clock set
(00:16:15) Reset your cortisol
(00:21:22) Jetlag, death and lifespan
(00:23:00) Going East versus West
(00:28:45) The key to clock control
(00:31:01) Your Temperature Minimum
(00:36:30) Temperature and Exercise
(00:41:20) Eating
(00:42:50) Go West
(00:44:15) Pineal myths and realities
(00:51:13) The Heat-Cold Paradox
(00:53:45) Staying on track
(00:55:30) Nightshades
(00:57:00) Emergency resets
(00:57:30) Psychosis by light
(00:58:05) Shift work
(01:02:40) The Temperature-Light Rule
(01:04:20) Up all night: watch the sunrise?
(01:06:45) Error correction is good
(01:08:20) NSDR protocols/implementation
(01:10:44) The frog skin in your eye (not a joke)
(01:16:39) Why stress turns your hair white
(01:17:24) Ovaries or testes?
(01:18:25) Babies and bright light
(01:21:40) Polyphasic sleep
(01:25:25) Ultradian cycles in children
(01:27:38) Teens and puberty
(01:29:50) Light before waking for better sleep
(01:31:20) Older people and circadian rhythms
(01:33:48) Sleepy Supplements
(01:42:00) Red Pills & Acupuncture
(01:43:50) Highlights
(01:48:30) Feedback and Support
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer -
“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.
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) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:05:50) Moonlight & Fire
(09:25:00) Red Light: Good & Bad
(00:15:45) Why Blue-Blockers Are Unscientific
(00:19:20) Eyeglasses, Contact Lenses & Windows
(00:22:05) Adding Up Your Lights
(00:24:30) “Netflix Inoculation” With Light
(00:25:25) How The Planet Controls Your Energy
(00:27:00) A Season For Breeding (?)
(00:31:15) Melatonin / Serotonin
(00:33:50) Epinephrine vs Adrenaline: Same? Different?
(00:35:00) Exercise & Your Sleep
(00:40:30) Neuroplasticity & Food/Chemicals/NSDR
(00:44:10) Using Sound & Smell To Learn Faster
(00:46:45) Dream Meaning & Remembering
(00:48:15) Waking Up Paralyzed
(00:49:40) Nap/Focus Ratios For Accelerated Learning
(00:52:45) Hypnotizing Yourself
(00:54:05) Smart Drugs
(01:01:10) Magnesium: Yay, Nay, or Meh?
(01:02:10) How Apigenin Works
(01:04:30) Serotonin: Slippery Slope
(01:05:35) The Frog Experiment
(01:08:35) Temperature
(01:10:30) Morning Chills
(01:28:00) Eating For Heating
(01:30:30) Vagal Pathways For Gut-Brain Dialogue
(01:31:50) Sex Differences
(01:33:50) Self Experimentation
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer -
Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week!
Access the full show notes for this episode at hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
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) Introduction
(00:02:25) Sponsors: AG1, LMNT
(00:07:57) What is the Nervous System
(00:7:25) Deja Vu
(00:08:09) How War, Guns & Soap Shaped Our Understanding of the Brain
(00:10:47) Jennifer Aniston Neurons
(00:11:58) Sensations
(00:13:30) Magnetic Sensing & Mating
(00:14:51) Perceptions & The Spotlight of Attention
(00:16:33) Multi-Tasking Is Real
(00:17:45) Bottom-Up vs. Top-Down Control of Behavior
(00:18:38) Focusing the Mind
(00:21:47) Antidepressants
(00:25:01) Thoughts & Thought Control
(00:25:56) Actions
(00:30:40) How We Control Our Impulses
(00:33:44) Neuroplasticity: The Holy Grail of Neuroscience
(00:38:34) The Portal to Neuroplasticity
(00:43:53) Accelerating Learning in Sleep
(00:47:29) The Pillar of Plasticity
(00:52:22) Leveraging Ultradian Cycles & Self Experimentation
(00:57:17) Summary
(00:58:03) Zero-Cost Support, Feedback, Reviews
Disclaimer
