Huberman Lab

By Dr. Andrew Huberman

Listen to a podcast, please open Podcast Republic app. Available on Google Play Store.


Category: Health & Fitness

Open in Apple Podcasts


Open RSS feed


Open Website


Rate for this podcast

Subscribers: 1189
Reviews: 6


 May 30, 2021

Beau
 Mar 22, 2021
Very grateful that Huberman's sharing so much of his knowledge with the public like this. Empowering and engaging. I can only imagine how many people he's been helping. Our sleep has greatly improved thanks to his outreach- it's changed our lives. We can't thank him enough, and can't stop telling people about him!!

Yuval Arbel
 Feb 2, 2021
really insightful with actual game changing stuff you can learn, highly recommend!

Vitalie
 Jan 30, 2021
Best podcast ever. Should have been called Huberman MOOC. It's so dense.

Molly
 Jan 28, 2021
Informative and practical. So good!

Description

The Huberman Lab Podcast discusses Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration and neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels, and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and for various units of U.S. and Canadian Special Operations.

Episode Date
Dr. Lex Fridman: Machines, Creativity & Love | Episode 29
03:03:19

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

 

Thank you to our sponsors:

 

Connect with Dr. Lex Fridman:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Links:

 

Timestamps:

  • 00:00:00 Introduction: Lex Fridman
  • 00:07:35 What is Artificial Intelligence?
  • 00:26:46 Machine & Human Learning
  • 00:32:21 Curiosity
  • 00:36:55 Story Telling Robots
  • 00:40:48 What Defines a Robot?
  • 00:44:30 Magic & Surprise
  • 00:47:37 How Robots Change Us
  • 00:49:35 Relationships Defined
  • 01:02:29 Lex’s Dream for Humanity
  • 01:11:33 Improving Social Media
  • 01:16:57 Challenges of Creativity
  • 01:21:49 Suits & Dresses 
  • 01:22:22 Loneliness
  • 01:30:09 Empathy
  • 01:35:12 Power Dynamics In Relationships
  • 01:39:11 Robot Rights 
  • 01:40:20 Dogs: Homer & Costello
  • 01:52:41 Friendship
  • 01:59:47 Russians & Suffering
  • 02:05:38 Public vs. Private Life
  • 02:14:04 How To Treat a Robot
  • 02:17:12 The Value of Friendship
  • 02:20:33 Martial Arts
  • 02:31:34 Body-Mind Interactions
  • 02:33:22 Romantic Love
  • 02:42:51 The Lex Fridman Podcast
  • 02:55:54 The Hedgehog
  • 03:01:17 Concluding Statements

 

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

Jul 19, 2021
Maximizing Productivity, Physical & Mental Health with Daily Tools | Episode 28
02:07:01

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

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Social:

Timestamps:

  • 00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity
  • 00:04:08 Sponsors
  • 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum 
  • 00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors) 
  • 00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning
  • 00:22:43 What To Do If You Can’t View The Sun: Blue Light 
  • 00:26:50 Protocol 4: Hydrate Correctly 
  • 00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking
  • 00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon
  • 00:32:30 What Actually Breaks A Fast & What Doesn’t?
  • 00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea
  • 00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise
  • 00:48:30 Optimal Time of Day To Do Hard Mental Work 
  • 00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio
  • 01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC 
  • 01:10:00 Protocol 9: Eat For Brain Function & Mood
  • 01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range
  • 01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com
  • 01:31:15 Protocol 12: Hydrate Correctly, Nap Rules
  • 01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine
  • 01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep
  • 01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work
  • 01:55:00 Protocol 16: Preventing Middle of the Night Waking
  • 01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep
  • 02:05:20 Neural Network, Supplement Sources, Sponsors

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

Jul 12, 2021
The Science of Hearing, Balance & Accelerated Learning | Episode 27
02:03:37

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

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Links:

 

Timestamps:

  • 00:00:00 Overview of Topics
  • 00:02:20 Protocol: New Data for Rapid Learning 
  • 00:09:10 Introduction: Hearing & Balance 
  • 00:13:53 How We Perceive Sounds
  • 00:21:56 Your Hearing Brain (Areas)  
  • 00:23:48 Localizing Sounds
  • 00:28:00 Ear Movement: What It Means 
  • 00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation 
  • 00:35:30 Binaural Beats: Do They Work? 
  • 00:43:54 White Noise Can Enhance Learning & Dopamine
  • 00:51:00 Headphones
  • 00:55:51 White Noise During Development: Possibly Harmful
  • 01:03:25 Remembering Information, & The Cocktail Party Effect
  • 01:12:55 How to Learn Information You Hear
  • 01:18:10 Doppler
  • 01:22:43 Tinnitus: What Has Been Found To Help?
  • 01:30:40 Aging: How Big Are Your Ears?
  • 01:35:00 Balance: Semi-Circular Canals
  • 01:40:35 A Vestibular Experiment
  • 01:43:15 Improve Your Sense of Balance
  • 01:48:55 Accelerating Balance
  • 01:51:55 Self-Generated Forward Motion
  • 01:56:25 Dizzy versus Light-Headed
  • 01:58:38 Motion Sickness Solution
  • 02:01:23 Synthesis

 

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.

Jul 05, 2021
Dr. Karl Deisseroth: Understanding & Healing the Mind | Episode 26
02:02:06

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

Dr. Karl Deisseroth:

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Social:

Timestamps:

  • 00:00:00 Introduction
  • 00:07:41 Using Language to Understand the Mind
  • 00:12:19 Blood Tests For Mental Disease
  • 00:13:38 The Largest Challenges Facing Treatment of Mental Health
  • 00:20:21 Predicting Depression & Suicide
  • 00:22:47 Drugs That Work for Brain Illness
  • 00:27:01 What Would A Cure For the Broken Mind Look Like?
  • 00:32:23 Channelopsins: Tools For Understanding & Treating the Mind
  • 00:39:10 Curing Blindness with Channelopsins
  • 00:41:58 Why Karl Became a Scientist
  • 00:47:10 Vagus Nerve In Depression
  • 00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins
  • 00:58:34 Using the Dialogue with Patients to Guide Treatment
  • 01:00:52 How Our Eyes Reveal Our Mental Health
  • 01:06:04 Controlling Structures Deep In the Brain
  • 01:08:23 The Most Effective Drugs Often Have the Most Side Effects
  • 01:09:50 Do Psychiatrists Take the Drugs They Prescribe
  • 01:14:15 Moving From Experimental Tools To Novel Treatments
  • 01:16:00 Brain-Machine Interfaces & Neuralink
  • 01:19:30 ADHD & Dr. Deissroth’s Approach To Focusing His Mind
  • 01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family
  • 01:35:41 New Ways of Exploring Brains: CLARITY
  • 01:38:49 What Is Special About the Human Brain?
  • 01:46:03 Psychedelics
  • 01:54:12 MDMA
  • 01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions”
  • 01:59:42 Connecting with Dr. Deisseroth on Twitter

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

Jun 28, 2021
How Smell, Taste & Pheromone-Like Chemicals Control You | Episode 25
01:59:41

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

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Links:

  1. What Is Color? By Arielle & Joann Eckstut https://www.amazon.com/What-Color-Questions-Answers-Science/dp/1419734512
  2. The smell of tears lowers testosterone DOI: 10.1126/science.1198331
  3. Inhaling (sniffing) improves non olfactory attention & cognition: https://pubmed.ncbi.nlm.nih.gov/31089297/
  4. Smelling Salts & Improved Athletic Performance https://pubmed.ncbi.nlm.nih.gov/28922211/
  5. Taste Receptors Are Expressed By Ovaries & Testes doi:10.1093/molehr/gat009

 

Timestamps:

  • 00:00:00 Introduction 
  • 00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other 
  • 00:09:10 Vision Protocols Recap (Brief): Near-Far Viewing & 2 hours/day outside, & Correction 
  • 00:12:20 Color Vision: Excellent Resource: What is Color? (The Book) 
  • 00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin 
  • 00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido 
  • 00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells 
  • 00:24:40 Smells and Memory: Why They Are So Powerfully Associated 
  • 00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty 
  • 00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better 
  • 00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste 
  • 00:35:50 Smelling Salts, Ammonia & Adrenaline  
  • 00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better 
  • 00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell 
  • 00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships 
  • 00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery  
  • 00:53:33 Using Smell To Immediately Becoming Physically Stronger 
  • 00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness 
  • 00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways Of Your Nervous 
  • 00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk 
  • 01:03:00 Skunks, Costello, All Quiet On The Western Front   
  • 01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex 
  • 01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation 
  • 01:13:48 Our 6th Sense of Taste: FAT Sensing 
  • 01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration 
  • 01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity 
  • 01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas. Aggression Versus Passivity 
  • 01:25:05 Eating More Plants Versus Eating More Meat, Cravings and Desire 
  • 01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries 
  • 01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods 
  • 01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods 
  • 01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture 
  • 01:39:00 How Processed Food Make You Crave More Processed Foods 
  • 01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet 
  • 01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females 
  • 01:46:40 Do Women Influence Each Others Menstrual Cycles?  
  • 01:49:19 Recognizing the Smell Of Your Romantic Partner  
  • 01:50:30 Differences In Odor Detection Ability, Effects Of Hormones 
  • 01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior 
  • 01:56:40 Summary, Zero-Cost Ways To Support Us, Instagram, New Website, Sponsors, Patreon 

 

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.

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

Jun 21, 2021
The Science of Vision, Eye Health & Seeing Better | Episode 24
01:49:38

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

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Link to eye exercise videos for smooth pursuit, amblyopia, etc. (Numbering of videos does correspond to numbers in episode caption.) https://www.youtube.com/c/VisualExercises/videos

 

Timestamps:

  • 00:00:00 Introduction
  • 00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy
  • 00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better
  • 00:10:35 Our Eyes: What They Really Do, & How They Work
  • 00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells
  • 00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light
  • 00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)
  • 00:24:05 Everything You See Is A Best Guess, Blind Spots
  • 00:25:50 Depth Perception
  • 00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes
  • 00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology;
  • 00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day
  • 00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens
  • 00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”
  • 00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily
  • 00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down
  • 00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)
  • 01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds,
  • 01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day
  • 01:06:05 Protocol 8: Smooth Pursuit
  • 01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week
  • 01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision
  • 01:16:20 Dry Eyes; Blinking, Protocol 11
  • 01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12
  • 01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training
  • 01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain
  • 01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision
  • 01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow
  • 01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision
  • 01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics

 

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

Jun 14, 2021
How To Build Endurance In Your Brain & Body | Episode 23
02:05:31

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long-duration (single-set) efforts, and the two kinds of high-intensity interval training that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle, and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort and maximizing quality of effort, as well as the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. As always, both science, mechanism and tools are discussed throughout

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Mechanistic review of training adaptations: https://bit.ly/3wyejPK 

Example Protocols: https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/

 

Timestamps:

00:00:00 Introduction
00:05:45 Why Everyone Should Train Endurance
00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network
00:11:28 How To Maintain Muscle
00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function
00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones
00:18:00 The Vital Need For Oxygen: But Why?
00:19:00 What Allows Us To Endure (Anything)?
00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting
00:22:50 Why You Quit: It IS All In Your Mind
00:27:19 The “90% Mental” Myth
00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)
00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key
00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity
00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)
00:37:15 The 4 Kinds of Endurance
00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience
00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component
00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing
00:51:31 Long Duration Endurance: 12 minutes or More, One “Set”, Efficiency of Movement
00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain
01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic
01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key
01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization
01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems
01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume
01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?
01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts
01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears
01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful
01:31:00 Increasing Motivation & Adrenaline
01:32:10 Eliminating the “Side Cramp” With Physiological Sighs
01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use
01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink
01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training
01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training
01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training
01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing
01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine
01:56:00 Programming Examples; Concurrent Training
01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine
02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

 

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

Jun 07, 2021
Science & Tools For Muscle Growth, Increasing Strength & Muscular Recovery | Episode 22
02:04:21

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Timestamps:

  • 00:00:00 Introduction
  • 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com
  • 00:12:45 Muscle Is A Slave To the Nervous System
  • 00:16:22 Why We Have A Brain
  • 00:17:38 Flexors, Extensors, & Mutual Inhibition
  • 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP
  • 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone
  • 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver
  • 00:27:30 Leveraging Lactate To Enhance Brain Function
  • 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function
  • 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good.
  • 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle
  • 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used
  • 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons
  • 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not)
  • 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort
  • 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal
  • 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger
  • 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure
  • 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions
  • 01:00:09 How Long Should Weight Training Sessions Last
  • 01:01:35 Training Duration & Volume
  • 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons
  • 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized
  • 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance
  • 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release
  • 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion
  • 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic
  • 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery
  • 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance
  • 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold
  • 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress
  • 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate
  • 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium
  • 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT
  • 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores
  • 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency
  • 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work
  • 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work
  • 01:58:58 What Time Of Day Is Best To Resistance Train?
  • 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support

 

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

May 31, 2021
How to Lose Fat with Science-Based Tools | Episode 21
01:53:54

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day-- a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation-- it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss.

 

Thank you to our sponsors:

 

Cold Protocols via The Cold Plunge:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Timestamps:

  • 00:00:00 Introduction
  • 00:06:00 Fat Loss: The Key Role of Neurons
  • 00:08:44 The First Law of Fat Loss
  • 00:11:00 Neurons Connect To Fat! (& That Really Matters)
  • 00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
  • 00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
  • 00:23:08 Our Brain Talks To Our Fat
  • 00:25:00 The Most Incredible & Dangerous Fat Loss Agent
  • 00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation
  • 00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
  • 00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
  • 00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”
  • 00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss
  • 00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
  • 00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
  • 00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” 00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)
  • 00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
  • 00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal
  • 01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat
  • 01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
  • 01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
  • 01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
  • 01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
  • 01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
  • 01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
  • 01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
  • 01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
  • 01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
  • 01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
  • 01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
  • 01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
  • 01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
  • 01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
  • 01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant
  • 01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation
  • 01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss
  • 01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback

 

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

May 24, 2021
How to Learn Skills Faster | Episode 20
01:52:15
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.

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Timestamps:

  • 00:00:00 Introduction
  • 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

 

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

May 17, 2021
Supercharge Exercise Performance & Recovery with Cooling | Episode 19
01:23:51

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

 

Thank you to our sponsors:

 

Our Patreon page:

Supplements from Thorne:

Social:

 

Timestamps:

  • 00:00:00 Introduction
  • 00:05:08 Physical Performance & Skill Learning
  • 00:06:40 Optimal Learning Protocol (Recap): 4 Steps
  • 00:08:31 Variables Impacting Physical Performance
  • 00:10:00 Temperature Is the Dominant Variable
  • 00:12:08 Understanding Mechanism Is Key
  • 00:13:42 Heat: The Enemy of All Performance (& Why)
  • 00:16:30 Blood Flow & Sweating & Piloerection
  • 00:22:35 Heat Is What Limits Effort: Even If You Feel Fine/Motivated
  • 00:25:29 Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability
  • 00:26:42 Heat Induced Confusion & Death
  • 00:30:02 The Three Body Parts Best For Heating & Cooling Your Whole Body
  • 00:31:38 Face, Palms, Bottoms of Feet; Glabrous Skin
  • 00:33:00 Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!
  • 00:37:15 Palmar Cooling Can Supercharge Your Athletic Performance
  • 00:38:35 ATP, Pyruvate Kinase & Heat
  • 00:40:55 Palmer Cooling Outperforms Anabolic Steroids Several-Fold
  • 00:43:45 Increasing Endurance, Willpower & Persistence
  • 00:46:33 Cardiac Drift, & Moving the ”I Quit” Point
  • 00:50:44 Deliberate Heating: Myths and Better Protocols
  • 00:53:20 Protocols For Self-Directed Cooling To Vastly Improve Performance
  • 00:59:23 How To Use Cold To Recover Faster & More Thoroughly
  • 01:02:05 Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.
  • 01:06:29 Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter
  • 01:09:44 Are Stimulants Counter Productive For Performance? It Depends.
  • 01:12:00 The Caffeine Rule & “Caffeine Adaptation”
  • 01:14:20 NSAIDs for Training: Performance Enhancements & Risks
  • 01:17:00 The Best Way to Explore Your Own “Parameter Space”
  • 01:18:35 Tools: How To Try
  • 01:21:35 Cost-Free Support, & Additional Support & Resources

 

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

May 10, 2021
Boost Your Energy & Immune System with Cortisol & Adrenaline | Episode 18
01:46:38

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

 

Thank you to our sponsors:

 

Our Patreon page:

Supplements from Thorne:

Social:

Links:

Timestamps:

  • 00:00:00 Introduction
  • 00:05:41 Energy & Your Immune System, & Learning Faster
  • 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone
  • 00:11:56 Why Your Stomach Growls
  • 00:13:09 Hot Baths & Hormones
  • 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol
  • 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen
  • 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend
  • 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s
  • 00:19:48 Adrenaline Basics In Two Minutes
  • 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities
  • 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity
  • 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good
  • 00:35:00 Does Mindset During Stress Matter?
  • 00:36:15 Protocols: Adrenaline Breathing Described
  • 00:39:00 Practices To Increase Energy Without Increasing Stress
  • 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools
  • 00:55:11 Timing Thyroid Release For Energy
  • 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning
  • 01:02:45 An Optimal Learning Protocol
  • 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”
  • 01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”
  • 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops
  • 01:14:00 Bombesin: Energy Without Eating
  • 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying
  • 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of
  • 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)
  • 01:28:50 Apigenin: Anti-Cortisol
  • 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)
  • 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental
  • 01:39:00 Prescription Compounds
  • 01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body
  • 01:42:11 Ways To Apply Knowledge Presented Today
  • 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”

 

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

May 03, 2021
How to Control Your Metabolism by Thyroid & Growth Hormone | Episode 17
01:46:01

This episode I discuss 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, mechanism and tools grounded in specific mechanisms are discussed. Thank you for your interest in science!

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Link to recent study on thermal stress and hormones:

 

Timestamps:

  • 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!

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/]

Apr 26, 2021
How Hormones Control Hunger, Eating & Satiety | Episode 16
01:39:44

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

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

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Social:

Links:

Timestamps:

  • 00:00:00 Introduction
  • 00:06:59 Hunger: Neural & Hormonal Control
  • 00:08:32 Chewing & Hunger
  • 00:11:05 Siamese Rats Reveal the Importance of Hormones In Hunger
  • 00:13:08 Neurons That Powerfully Control Hunger by Releasing Specific Hormones
  • 00:16:28 Anorexia & Extreme Overeating
  • 00:16:57 Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)
  • 00:20:03 Blue-blockers, Injecting a-MSH: Instant Tan & Priapism
  • 00:22:30 Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control
  • 00:24:40 Meal Timing Determines Hunger, Not the Other Way Around
  • 00:27:20 Satchin Panda, Circadian Eating & Intermittent(ish) Fasting
  • 00:29:35 How To Rationally Adjust Meal Schedules: The 45min Per Day Rule
  • 00:33:02 CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!”
  • 00:34:55 Eating For Amino Acids, Fatty Acids & Sugar
  • 00:39:05 L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings
  • 00:43:42 Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing
  • 00:49:32 “A Calorie Is NOT A Calorie” After All
  • 00:52:36 Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia
  • 00:56:12 The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon
  • 01:02:40 Movement, Exercise & GLUT-4
  • 01:04:50 Why Sugar Stimulates Your Appetite
  • 01:05:40 Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity
  • 01:07:55 High-Intensity Exercise, Glycogen & Metabolism
  • 01:10:28 Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals
  • 01:15:00 Prescription Compounds That Reduce Blood Glucose: Metformin
  • 01:16:45 Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores
  • 01:22:05 Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc
  • 01:24:34 Acids: Vinegar, Lemons & Limes & False Alkalinity
  • 01:26:40 Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones
  • 01:28:10 Diabetes, Filtering Blood, Sweet Urine
  • 01:31:08 The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes
  • 01:35:19 Summary & Notes About Thyroid, Estrogen, Testosterone
  • 01:37:20 Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast

 

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/]

Apr 19, 2021
How to Optimize Testosterone & Estrogen | Episode 15
02:02:48

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

**Note: Future episodes will focus on the science of prescription hormone replacement therapies, the science of hormone-based birth control and the role of testosterone, estrogen and other compounds in fertility, athletic performance and recovery.

 

Thank you to our sponsors:

 

Bloodwork sponsor:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

References:

Timestamps:

  • 00:00:00 Introduction
  • 00:05:50 Hormone Optimization
  • 00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health
  • 00:10:03 Estrogen and Testosterone: Sources, Levels & Ratios
  • 00:15:46 The Power of Competition, Plus: Anxiety, Persistence & Dopamine
  • 00:20:58 Testosterone & Libido Pre-Ovulation
  • 00:21:48 Estrogen & Sexual Receptivity; Libido In Males
  • 00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence
  • 00:26:46 Testosterone & Prolactin: Sex Seeking vs Pair Bonding
  • 00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios
  • 00:28:45 Behaviors That Decrease Testosterone (& Cortisol): Parenting & Prolactin
  • 00:31:24 How Illness Impacts Testosterone & Estrogen: Cytokines, e.g., IL-6
  • 00:33:20 How Exactly Do Behaviors Change Hormones? 00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, & Mate Recognition
  • 00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen & Testosterone
  • 00:47:44 Mouth vs. Nose Breathing & Hormone Levels: Effects Via Sleep and Direct Effects
  • 00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios
  • 00:53:49 02:CO2 Ratios, Nasal Breathing During Exercise
  • 00:56:30 Light Viewing Patterns & Hormones: Dopamine, GnRH
  • 00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency
  • 01:04:39 Specificity of Hormone Effects
  • 01:06:03 Temperature: Cold & Hot Gonads
  • 01:14:10 How To Exercise: Types, Effort Level, Sequencing
  • 01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters
  • 01:24:41 Estrogen & Menopause: Compounds That May Ameliorate/Reverse Symptoms
  • 01:33:18 Nutrients That Optimize The Foundation For Hormones
  • 01:36:00 Opioids as Severe Hormone Disruptors
  • 01:37:23 Testes, Antlers & Ovaries
  • 01:38:50 Creatine & Increasing DHT (Dihydrotestosterone)
  • 01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali
  • 01:43:23 Nettles, Prostate, Boron, & Blood Brain Barrier
  • 01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal
  • 01:47:43 Ecdysteroids: Mimic Mammalian Hormones
  • 01:51:50 Optimizing Brain Hormones: Chorionic Gonadatropin, Fadogia Agrestis
  • 01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu
  • 01:59:17 Summary: And Note About Additional Related Topic Coverage Coming

 

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/]

Apr 12, 2021
The Science of Sexual Development | Episode 14
01:38:23

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.

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Links:

 

Timestamps below.

  • 00:00:00 Introduction
  • 00:06:47 Announcement: Mood Meter App Works Again
  • 00:08:00 Maximizing Learning from the Podcast
  • 00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles
  • 00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior
  • 00:14:15 Hormones Basics
  • 00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex,
  • 00:17:50 Y Chromosome Inhibition of Feminization
  • 00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone
  • 00:19:45 Hormonal Sex, Morphological Sex
  • 00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes
  • 00:23:06 Masculinization, Feminization, Demasculinization, Defeminization
  • 00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development
  • 00:27:03 Secondary Sexual Characteristics
  • 00:27:43 Penis Sprouting: Guevedoces
  • 00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain
  • 00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes
  • 00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals
  • 00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.
  • 00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline
  • 00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS
  • 00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone
  • 00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults
  • 00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles
  • 01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase
  • 01:06:39 Creatine & DHT/Hair Loss
  • 01:08:20 Predicting Aging Rates By Pubertal Rates
  • 01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione
  • 01:14:26 Intersex Moles
  • 01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”
  • 01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation
  • 01:29:13 Brain Dimorphisms with Sexual Orientation
  • 01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers
  • 01:35:06 The Path Forward & A Warning
  • 01:35:55 Support & Your Questions

 

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/]

Apr 05, 2021
The Science of Emotions & Relationships | Episode 13
01:41:02

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.

 

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Links:

 

Timestamps:

  • 00:00:00 Introduction
  • 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

 

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/]

Mar 29, 2021
How To Increase Motivation & Drive | Episode 12
01:29:03

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.

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Timestamps below.

  • 00:00:00 Introduction
  • 00:04:22 Announcement: Spanish Subtitles
  • 00:05:06 Emotions, Addiction & Mindset
  • 00:06:22 Motivation & Movement: The Dopamine Connection
  • 00:07:29 A Double-Edged Dopamine Blade
  • 00:08:56 Dopamine Fundamentals: Precursor to Adrenalin
  • 00:10:15 The Reward Pathway: An Accelerator & A Brake
  • 00:12:10 Motivation= Pleasure Plus Pain
  • 00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine
  • 00:16:15 Subjective Control of Dopamine Release
  • 00:17:40 Social Media and Video Games
  • 00:18:15 Addiction & Dopamine: Progressively Diminishing Returns
  • 00:18:48 Novelty, Sensation-Seeking & Anticipation
  • 00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails
  • 00:23:11 Desire Scales With Pain: The Yearning Function
  • 00:24:43 The Croissant Craving Circuit
  • 00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus
  • 00:26:26 In Your Skin Or Out In the World
  • 00:27:25 Cannabinoids Lethargy & Forgetfulness
  • 00:28:15 The Almond Meditation
  • 00:29:30 Drugs That Shift Exteroception Versus Interoception
  • 00:30:36 Emotional Balance, Active & Passive Manipulation
  • 00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs
  • 00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself
  • 00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods
  • 00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin
  • 00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors
  • 00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs
  • 00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine
  • 00:48:00 The Chemistry of “I Won, But Now What?”
  • 00:49:00 Healthy Emotional Development: Child and Parent
  • 00:50:03 Never Say “Maybe” (Reward Prediction Error)
  • 00:52:02 Surprise!
  • 00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?
  • 00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy
  • 00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine
  • 01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity
  • 01:03:55 Leveraging Dopamine Schedules
  • 01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment
  • 01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them
  • 01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase
  • 01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)
  • 01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them
  • 01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation
  • 01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon
  • 01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

 

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/]

Mar 22, 2021
How Foods and Nutrients Control Our Moods | Episode 11
01:44:08
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.

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Artificial Sweeteners and Gut Microbiome:

Anti-Depressive Effects of EPAs

Free Resource: Links to Studies on Supplements Discussed

 

Timestamps below.

  • 00:00:00 Introduction
  • 00:05:00 Emotions: Aligning Mind & Body
  • 00:06:41 Nutrients, Neurochemicals and Mood
  • 00:08:39 Primitive Expressions and Actions
  • 00:12:30 The Vagus Nerve: Truth, Fiction, Function
  • 00:15:45 “Vagus Stimulation”: A Terrible Concept
  • 00:16:35 Polyvagal Theory
  • 00:18:27 Vagus Senses Many Things, & Moves Our Organs
  • 00:19:35 Sugar Sensing Without Perception of Sweetness
  • 00:23:00 Eating-Induced Anxiety
  • 00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”
  • 00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More
  • 00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement
  • 00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin
  • 00:38:29 Serotonin: Gut, Brain, Satiety and Prozac
  • 00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)
  • 00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions
  • 00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers
  • 00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell
  • 00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”
  • 00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity
  • 00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression
  • 01:01:00 Fish Oil as Antidepressant
  • 01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain
  • 01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs
  • 01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine
  • 01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us
  • 01:21:55 Probiotics, Brain Fog, Autism, Fermentation
  • 01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!
  • 01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences
  • 01:33:20 Fasting-Based Depletion of Our Microbiome
  • 01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!
  • 01:38:30 How Mindset Controls Our Metabolism
  • 01:41:03 Closing Comments, Thanks, Support & Resources

 

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/]

Mar 15, 2021
Master Stress: Tools for Managing Stress & Anxiety | Episode 10
01:38:11

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.

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Timestamps below.

  • 00:00:00 Introduction
  • 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

 

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/]

Mar 08, 2021
Control Pain & Heal Faster with Your Brain | Episode 9
01:37:58

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. 

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Other links:

 

Timestamps below.

  • 00:00:00 Introduction/Avenues for Support
  • 00:04:58 Deliberate Unlearning
  • 00:06:43 Pain, Injury and Regeneration
  • 00:09:17 A System of Touch (Somatosensation)
  • 00:11:42 Pain and Injury are Dissociable
  • 00:15:19 Objective versus Subjective Control of Experience
  • 00:16:15 Plasticity of Perception
  • 00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain
  • 00:18:42 Homoculous, Ratonculous, Dogunculus
  • 00:19:05 “Sensitivity” explained
  • 00:21:30 Inflammation
  • 00:22:24 Phantom Limb Pain
  • 00:24:00 Top-down Relief of Pain by Vision
  • 00:26:41 From Deaf to Hearing Sounds
  • 00:28:10 Pain Is In The Mind & Body
  • 00:29:44 Recovering Movement Faster After Injury
  • 00:35:00 Don’t Over Compensate
  • 00:37:34. Concussion, TBI & Brain Ageing
  • 00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance
  • 00:43:05 Body Position & Angle During Sleep
  • 00:44:30 Types of Exercise For Restoring & Maintaining Brain Health
  • 00:47:33 Ambulance Cells in The Brain
  • 00:49:20 True Pain Control by Belief and Context
  • 00:51:45 Romantic Love and Pain
  • 00:55:05 Dopaminergic Control of Pain
  • 00:57:15 Acupuncture: Rigorous Scientific Assessment
  • 01:07:32 Vagus Activation and Autonomic Control of Pain
  • 01:08:30 Inflammation, Turmeric, Lead and DHT
  • 01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing
  • 01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain
  • 01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.
  • 01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight
  • 01:26:10 Glymphatics and Sleep
  • 01:26:29 Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots
  • 01:31:38 Young Blood: Actual Science
  • 01:35:44 Synthesis, Support & Resources

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/]

Mar 01, 2021
Optimize Your Brain with Science-based Tools | Episode 8
01:30:23

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!

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Links I mention:

 

Timestamps below.

  • 00:00 Introduction
  • 04:53 The Daily (Learning) Routine
  • 07:13 Plasticity Is NOT the Goal
  • 09:26 No Obligation To Change
  • 09:59 Practical Plasticity Language
  • 13:37 Pillars of Neuroplasticity
  • 15:16 My Daily Routine: Chronotype Management
  • 17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
  • 19:09 Delay Caffeine!
  • 21:19 Light, Black Coffee, Hydrate
  • 22:57 High Alertness, Linear Tasks/Learning
  • 25:12 Background Music/Noise: Yay or Nay?
  • 26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
  • 28:37 Leveraging GO, NO-GO
  • 30:08 Non-Specific Action
  • 32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
  • 33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
  • 35:28 Temperaments Vary: And So Should This
  • 36:01 The 3 Hour-Long Post Waking Block
  • 36:20 Early Morning Exercise and GO Networks
  • 38:05 Fasting, Ketogenic Diets, & Food Volume
  • 39:41 Sodium/Electrolytes
  • 40:57 Avoiding Hot Lunch, Food Pre-Occupation
  • 42:01 Post Lunch Low/No Cognitive Load
  • 42:56 Hydration, NSDR, Nap
  • 44:54 Creativity Work
  • 46:26 Creativity Is A Two-Part Phenomenon
  • 51:15 Psychedelics
  • 58:20 Afternoon Light As Insurance
  • 1:00:26 Evening Nutrition
  • 1:01:21 Repacking Glycogen: Hormonal Factors
  • 1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
  • 1:07:08 The Power of Objective Tools
  • 1:08:14 Visualization
  • 1:11:34 Mini-Synthesis
  • 1:13:31 Resetting Your Clock
  • 1:15:55 Don’t Trust the Mind Now
  • 1:16:59 Two, (Maybe 3) Optimization Bouts Per Day
  • 1:18:33 Organizational Logic
  • 1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
  • 1:24:42 Variation Among People, and Dogs
  • 1:25:49 Accurate Versus Exhaustive
  • 1:27:57 Familiar and New Ways To Support

 

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/]

Feb 22, 2021
How to Learn Faster by Using Failures, Movement & Balance | Episode 7
01:28:06

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 plays 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!

Thank you to our sponsors:

Supplements from Thorne:

Timestamps below.

  • 00:00:00: Introduction
  • 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

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/]

Feb 15, 2021
How to Focus to Change Your Brain | Episode 6
01:29:31

This episode introduces neuroplasticity- which is how our brain and nervous system learns and acquires 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.

Thank you to our sponsors:

Supplements from Thorne:

 

Reference: https://www.cell.com/current-biology/fulltext/S0960-9822(16)30332-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982216303323%3Fshowall%3Dtrue

Timestamps below.

  • 00:00 Introduction
  • 03:50 Plasticity: What Is it, & What Is It For?
  • 06:30 Babies and Potato Bugs
  • 08:00 Customizing Your Brain
  • 08:50 Hard-Wired Versus Plastic Brains
  • 10:25 Everything Changes At 25
  • 12:29 Costello and Your Hearing
  • 13:10 The New Neuron Myth
  • 14:10 Anosmia: Losing Smell
  • 15:13 Neuronal Birthdays Near Our Death Day
  • 16:45 Circumstances for Brain Change
  • 17:21 Brain Space
  • 18:30 No Nose, Eyes, Or Ears
  • 19:30 Enhanced Hearing and Touch In The Blind
  • 20:20 Brain Maps of The Body Plan
  • 21:00 The Kennard Principle (Margaret Kennard)
  • 21:36 Maps of Meaning
  • 23:00 Awareness Cues Brain Change
  • 25:20 The Chemistry of Change
  • 26:15 A Giant Lie In The Universe
  • 27:10 Fathers of Neuroplasticity/Critical Periods
  • 29:30 Competition Is The Route to Plasticity
  • 32:30 Correcting The Errors of History
  • 33:29 Adult Brain Change: Bumps and Beeps
  • 36:25 What It Takes to Learn
  • 38:15 Adrenalin and Alertness
  • 40:18 The Acetylcholine Spotlight
  • 42:26 The Chemical Trio For Massive Brain Change
  • 44:10 Ways To Change Your Brain
  • 46:16 Love, Hate, & Shame: all the same chemical
  • 47:30 The Dopamine Trap
  • 49:40 Nicotine for Focus
  • 52:30 Sprinting
  • 53:30 How to Focus
  • 55:22 Adderall: Use & Abuse
  • 56:40 Seeing Your Way To Mental Focus
  • 1:02:59 Blinking
  • 1:05:30 And Ear Toward Learning
  • 1:06:14 The Best Listeners In The World
  • 1:07:20 Agitation is Key
  • 1:07:40 ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
  • 1:12:00 Ultra(dian) Focus
  • 1:13:30 When Real Change Occurs
  • 1:16:20 How Much Learning Is Enough?
  • 1:16:50 Learning In (Optic) Flow/Mind Drift
  • 1:18:16 Synthesis/Summary
  • 1:25:15 Learning With Repetition, Forming Habits

 

As always, thank you for your interest in science!

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/]

Feb 08, 2021
Understanding and Using Dreams to Learn and to Forget | Episode 5
01:17:50

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.

Thank you to our sponsors:

Supplements from Thorne:

Timestamps below.

  • 00:00 Introduction
  • 03:00 The Dream Mask
  • 06:00 Cycling Sleep
  • 08:10 Chemical Cocktails of Sleep
  • 13:00 Motor Learning
  • 16:30 High Performance with Less Sleep
  • 17:45 Rapid Eye Movement Sleep
  • 20:30 Paralysis & Hallucinations
  • 23:35 Nightmares
  • 24:45 When REM & Waking Collide
  • 25:00 Sleeping While Awake
  • 26:45 Alien Abductions
  • 29:00 Irritability
  • 30:00 Sleep to Delete
  • 32:25 Creating Meaning
  • 34:10 Adults Acting Like Children
  • 36:20 Trauma & REM
  • 37:15 EMDR
  • 39:10 Demo
  • 44:25 Ketamine / PCP
  • 45:45 Soup, Explosions, & NMDA
  • 48:55 Self Therapy
  • 50:30 Note About Hormones
  • 51:40 Measuring REM / SWS
  • 53:15 Sleep Consistency
  • 56:00 Bed Wetting
  • 58:00 Serotonin
  • 59:00 Increasing SWS
  • 59:50 Lucidity
  • 1:02:15 Booze / Weed
  • 1:03:50 Scripting Dreams
  • 1:04:35 Theory of Mind
  • 1:07:55 Synthesis
  • 1:10:00 Intermittent Sleep Deprivation
  • 1:11:10 Snoring Disclaimer
  • 1:11:40 New Topic
  • 1:15:50 Corrections
  • 1:17:25 Closing Remarks

As always, thank you for your interest in science!

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/]

Feb 01, 2021
Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness | Episode 4
01:50:56

In this episode I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new times 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.

Thank you to our sponsors:

Supplements from Thorne:

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

Timestamps below.

  • 00:00 - Introduction
  • 04:15 - The bedrock of sleep-rest cycles
  • 07:05 - Night owls and morning larks
  • 08:22 - “The perfect schedule”
  • 11:04 - The 100K Lux per morning goal
  • 15:15 - Keeping your biological clock set
  • 16:15 - Reset your cortisol
  • 21:22 - Jetlag, death and lifespan
  • 23:00 - Going East versus West
  • 28:45 - The key to clock control
  • 31:01 - Your Temperature Minimum
  • 36:30 - Temperature and Exercise
  • 41:20 - Eating
  • 42:50 - Go West
  • 44:15 - Pineal myths and realities
  • 51:13 - The Heat-Cold Paradox
  • 53:45 - Staying on track
  • 55:30 - Nightshades
  • 57:00 - Emergency resets
  • 57:30 - Psychosis by light
  • 58:05 - Shift work
  • 1:02:40 - The Temperature-Light Rule
  • 1:04:20 - Up all night: watch the sunrise?
  • 1:06:45 - Error correction is good
  • 1:08:20 - NSDR protocols/implementation
  • 1:10:44 - The frog skin in your eye (not a joke)
  • 1:16:39 - Why stress turns your hair white
  • 1:17:24 - Ovaries or testes?
  • 1:18:25 - Babies and bright light
  • 1:21:40 - Polyphasic sleep
  • 1:25:25 - Ultradian cycles in children
  • 1:27:38 - Teens and puberty
  • 1:29:50 - Light before waking for better sleep
  • 1:31:20 - Older people and circadian rhythms
  • 1:33:48 - Sleepy Supplements
  • 1:42:00 - Red Pills & Acupuncture
  • 1:43:50 - Highlights
  • 1:48:30 - Feedback and Support

As always, thank you for your interest in science!

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/]

Jan 25, 2021
Using Science to Optimize Sleep, Learning & Metabolism | Episode 3
01:41:26

“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.

Thank you to our sponsors:

Timestamps below.

  • 0:00 - Introduction
  • 5:50 - Moonlight & Fire
  • 9:25 - Red Light: Good & Bad
  • 15:45 - Why Blue-Blockers Are Unscientific
  • 19:20 - Eyeglasses, Contact Lenses & Windows
  • 22:05 - Adding Up Your Lights
  • 24:30 - “Netflix Inoculation” With Light
  • 25:25 - How The Planet Controls Your Energy
  • 27:00 - A Season For Breeding (?)
  • 31:15 - Melatonin / Serotonin
  • 33:50 - Epinephrine vs Adrenaline: Same? Different?
  • 35:00 - Exercise & Your Sleep
  • 40:30 - Neuroplasticity & Food/Chemicals/NSDR
  • 44:10 - Using Sound & Smell To Learn Faster
  • 46:45 - Dream Meaning & Remembering
  • 48:15 - Waking Up Paralyzed
  • 49:40 - Nap/Focus Ratios For Accelerated Learning
  • 52:45 - Hypnotizing Yourself
  • 54:05 - Smart Drugs
  • 1:01:10 - Magnesium: Yay, Nay, or Meh?
  • 1:02:10 - How Apigenin Works
  • 1:04:30 - Serotonin: Slippery Slope
  • 1:05:35 - The Frog Experiment
  • 1:08:35 - Temperature
  • 1:10:30 - Morning Chills
  • 1:28:00 - Eating For Heating
  • 1:30:30 - Vagal Pathways For Gut-Brain Dialogue
  • 1:31:50 - Sex Differences
  • 1:33:50 - Self Experimentation

As always, thank you for your interest in science!

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/]

Jan 18, 2021
Master Your Sleep & Be More Alert When Awake | Episode 2
01:22:05
Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours".

Thank you to our sponsors:

Timestamps can be found below:

  • What Is Sleep Really For? - 3:30
  • Sleep Hunger - 6:15
  • Caffeine: Devil & Angel - 9:00
  • Timing Your Sleep Properly - 12:20
  • Release Your Hormones (At The Right Times) - 14:15
  • (Pineal) Melatonin Waring - 18:45
  • Strange Vision Is Good Vision - 24:30
  • Blue Light Is Great! - 32:50
  • The Real Problem With Smartphones - 37:00
  • Blind / Low Vision People - 38:30
  • Using Exercise & Food To Set Your Clock - 39:45
  • The Power of Sunset - 42:00
  • The Healthy Holes In Your Skull - 46:43
  • Bad Light - 48:15
  • Light Location - 51:11
  • Fire / Candlelight - 53:00
  • When To Eat - 54:00
  • How To Wake Up Earlier - 55:40
  • Using The Body To Control The Mind - 1:08:00
  • Drugs & Supplements - 1:10:00
  • Sleep Walking - 1:18:00
  • Office Hours - 1:20:00

Links to several of the tools mentioned in this episode are listed below.

Note: a special episode devoted to shift workers and jetlag is coming out soon.

As always, thank you for your interest in science!

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/]

Jan 11, 2021
How Your Brain Works & Changes | Episode 1
01:02:31
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!

Athletic Greens: https://athleticgreens.com/huberman

InsideTracker: https://info.insidetracker.com/huberman

Time stamps below.

  • What is the Nervous System 5:00
  • Deja Vu 8:55
  • How War, Guns & Soap Shaped Our Understanding of the Brain 10:50
  • Jennifer Aniston Neurons 13:30
  • Sensations 14:30
  • Magnetic Sensing & Mating 16:10
  • Perceptions & The Spotlight of Attention 17:30
  • Multi-Tasking Is Real 18:30
  • Bottom-Up vs. Top-Down Control of Behavior 20:10
  • Focusing the Mind 21:15
  • Emotions + The Chemicals of Emotions 21:55
  • Antidepressants 24:30
  • Thoughts & Thought Control 27:40
  • Actions 28:35
  • How We Control Our Impulses 33:20
  • Neuroplasticity: The Holy Grail of Neuroscience 36:25
  • The Portal to Neuroplasticity 41:20
  • Accelerating Learning in Sleep 46:40
  • The Pillar of Plasticity 50:20
  • Leveraging Ultradian Cycles & Self Experimentation 55:00 

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.

Jan 04, 2021
Welcome to the Huberman Lab Podcast
04:23

Welcome to the Huberman Lab Podcast, a new podcast from Dr. Andrew Huberman. 

Podcast can also be found on YouTube here: https://www.youtube.com/c/AndrewHubermanLab

My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. I will also discuss tools for measuring and changing how our nervous system works.

Upcoming episodes will cover: sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. We will also cover neuroplasticity, fear, and stress. Along the way I will discuss behavioral tools ("do's and don'ts"), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work.

To suggest additional topics, please leave a review for the show along with a suggestion for desired topics. You can also head over to the YouTube Welcome Message (https://youtu.be/4b6bwcWK6GE) and enter suggestions in the comments section. I will shape the content of future podcasts accordingly.

Thank you for your interest in science!

-Andrew

Dec 21, 2020