Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. Identify the source of glucose dysregulation and work backward: it might be that youre eating carbs without fiber or protein, it may be endogenous, heart issue, etc. Benefits for glycemic, energy, cognitive focus, etc. While I have made every effort to ensure their accuracy, they may contain errors or omissions. Close your eyes and try to put 100% of focus on the third eye or breathing for three breaths; Open eyes and visually focus on one body part or area for three breaths; Look at something in the environment for three breaths; Focus on something further for three breaths; Acknowledge you are a small body in a large world for three breaths; Step back to interoception for three breaths, Remember, pay attention to breathing the whole time, Benefits of meditation last beyond the actual practice itself, Meditation isnt just one thing like exercise, different meditation practices have a specific focus or goal, You can consciously adjust the acuity of your attention because of the ability to engage the left prefrontal cortex, Brain tissue does not have sensory neurons, Meditation practice trains you for interoceptive practice if you are prone to anxiety, walking or moving meditation may be more beneficial to avoid intrusive interceptive thoughts, Then, choose the meditation that allows you to practice working against the default state train the thing that you do less easily, The friction allows you to change neural circuitry, Exteroceptive bias meditation focusing on something in the environment around you, Interoceptive bias meditation focusing on the internal state and breathe, In many breathwork practices, you actively inhale and actively exhale, Positive effects of meditation on mood: being present correlates to happiness, Be cautious with meditation time: meditation too close to sleep may actually disrupt it since its a practice of focus, Its a controversial finding but regular meditation may reduce sleep needs and allow people to function better cognitively and physically via cortisol management, Yoga nidra can reduce cortisol and enhance neuromodulators as much as or more than traditional meditation, To get better at falling asleep or falling back asleep in the middle of the night, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, mood, and deliberately manage interoception/exteroception, traditional meditation is beneficial. If you dont have enough muscle, fat loss is a challenge, One bad food choice per day will outkick almost any amount of coverage youve done to add muscle., Lactate (to a point) is actually fuel for the body as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, Speed, power, and skill development have almost no benefit for fat loss because remember those are low weight, a lot of rest, and low volume., Strength is also low for fat loss because its not enough total energy expenditure because reps are low, For example, a strenuous 20-second bout such as running up a flight of stairs, burpees, or jumping jacks, every 4 hours or so at work. Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. The use of cold exposure for stress mitigation: if you want to use cold exposure for stress inoculation and to raise your stress threshold, you should try to resist the shiver response. Mechanisms underlying enhanced creativity in cannabis users, Adults with a history of recreational cannabis use have altered speech production, Individual prolactin reactivity modulates response of nucleus accumbens to erotic stimuli during acute cannabis intoxication: an fMRI pilot study, Bayesian causal network modeling suggests adolescent cannabis use accelerates prefrontal cortical thinning, Association of cannabis potency with mental ill health and addiction: a systematic review, NSDR Protocol with Dr. Huberman on YouTube, Nicotinic receptors and cannabinoid receptors are not in the brain for smoking tobacco or marijuana; they are endogenous receptors that support specific functions (such as acetylcholine) when appropriate, Cannabis dependence: when smoked or ingested, THC and CBD bind to cannabinoid receptors and tap into endogenous receptors with much more potency your endogenous receptors are outcompeted, Sativa strains increase mood, alertness, and focus of the prefrontal cortex while decreasing stress and threat detection in the amygdala this combination allows people to enter narrowed focus, Indica strains reduce the activity of the prefrontal cortex and induce relaxation and sedative effects but also lead to profound defects in short-term memory because it reduces the activity of the hippocampus, There are no predictors of what your reaction will be to a given strain (e.g., whether you experience relaxation or paranoia), Cannabis increases creativity but through changes in personality that tap into the creative process, rather than directly impacting the neural circuits that, for instance, turn on creativity., Smoking cannabis increases prolactin levels (especially in those who smoke more than twice per week); dopamine and prolactin are mutually inhibitory this is important in sexual arousal which will be suppressed if prolactin is elevated with cannabis use, Fertility: THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Cannabis use itself makes people 4x likelier to develop a chronic, major depression., Chronic cannabis is not safe for the developing brain and body because of thinning of gray matter that occurs risks include depression, anxiety, psychotic events, inability to balance mood, The more potent the THC concentration, the higher the likelihood of developing a major anxiety disorder or psychotic episode later in life, Cannabis contains over 70 psychoactive compounds and 400 biologically active compounds, most notably THC (tetrahydrocannabinol), CBD (cannabinoid), and CDN (cannabinol), Cannabis plants come in different genetic strains naturally and via hybridization, Hybrid strains combine sativa and indica strains to give rise to nuanced brain and body effects, If you take synthetic estrogen or testosterone, they have super-physiologic effects, Endogenous cannabinoids are released from neurons, Unlike most neurotransmitters, endogenous cannabinoids are released from post-synaptic neurons, Endogenous CB1 and CB2 receptors are present throughout development, starting at fetal development, CB1 receptor activation is critical for every aspect of brain wiring and development, You should not use cannabis during pregnancy or breastfeeding CBD is no safer (yet about 15% of pregnant mothers admit to cannabis use during pregnancy), Within 30-60 minutes cannabis reaches its peak effects which lasts 3-4 hours generally (but it depends on the body and frequency of use), Whatever effect you feel (alert, anxious, paranoid, calm, etc.) In this episode of the Huberman Lab Podcast, Andrew Huberman dives into all things meditation how and why we should meditate, biological changes that occur through meditation, different types of meditation, protocols, and much more. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging . Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. Temperature is the effector of circadian rhythms and eating also plays a role in shifting the circadian rhythm, particularly when traveling to new locations and adjusting to local meal schedules. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended. The study needs more support from additional research, but it points to potentially useful benefits of red light. Professor Huberman starts with discussing the role of moonlight and fire on circadian rhythms. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. FAQ. The master circadian clock in the body puts all cells and tissues into a cohesive rhythm, and it does so through two methods: secreting a peptide that signals cells to adjust their clocks, and synchronizing the temperature under which cells exist. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 2 of a 6 part series on all things fitness. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Here we provide a simple one stop shop to his Andrew Huberman explains how sugar is sensed, metabolized, and used in the body, the connection between sugar, dopamine, and cravings, and Andrew Huberman discusses the role of salt (sodium) in the nervous system and the key role it plays health and mental & physical Andrew Huberman breaks down the profound effect the gut has on the nervous system. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Pregnancy is identified as a salient and obvious example of a sex difference that has a range of endocrine and neuro effects, which will be explored in more depth in future episodes featuring experts from Stanford and other institutions. Skip to the content. The brain can be cued to learn better and faster while asleep by providing the same stimulus (such as an odor or tone) that was present during learning. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. However, hypnosis requires guidance from a script or a trained hypnotist and is more about modulating the circuits that underlie state, rather than specific information. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. For the full show notes, visit hubermanlab.com. Hypnosis works by engaging neuroplasticity and combining the alert, focused wakeful state with the deep rest state, resulting in a unique state that maximizes learning and deep rest. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Premium. They examine the role of clinical hypnosis for the treatment of Andrew Huberman and Dr. Alia Crum discuss how mindset shapes how we interact and react to the world around us. If you enjoyed this article, be sure to check out my other writings on Medium. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. 2-3 second inhale and 2-3 second exhale, Most people over-breathe which kicks them into hyperventilation faster, Gear 2: inhaling and exhaling through nasal breathing at whatever rate needed, but still in equal time distribution, Gear 3 & 4: using mouth breathing once nasal breathing is no longer sustainable, The more in tune you can get with carbon dioxide sensitivity, the more you can improve (check out, Train for what you want to improve if you have a specific goal (if you want to get better at sprinting, run; if you want to get better at assault bike sprints, practice those, etc. Menu Close. The Huberman Notes will present the science featured on The Huberman Lab Podcast. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals. ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For the full show notes, visit hubermanlab.com. Read more here, Cant get enough Andrew Huberman? We also discuss existing and emerging tools for measuring and changing how our nervous system works. As one of the most widely booked and followed podcast hosts and authors in the world, shes sought after by the worlds leading brands and medical professionals for her research-backed tools and motivation. About. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. I know this doesn't feel good, but I'm focused on this. Link to podcast: https://www.youtube.com/watch?v=H-XfCl-HpRM. Key points about the importance of light on our bodies and how it affects our mood and metabolism: Light is important for regulating mood and sleep. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. In this episode of Huberman Lab, Dr. Huberman explains mechanisms by which deliberate cold exposure can enhance mental health, physical Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Host: Andrew Huberman ( @hubermanlab) This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. In the second part of our 2 part coverage of this Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and Sally Fallon Morell is here to discuss a growing concern in the food industry: the use of seed oils, which are making people sick. This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! I'm going to start to access the reward. Professor Huberman encourages listeners to conduct a simple experiment by tracking four parameters they have control over: exposure to sunlight, meals, exercise, and non-sleep deep rest protocols such as meditation or yoga nidra. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Disclaimer: The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. We also discu . Thank you! This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. In this episode of the Huberman Lab podcast, Andrew Huberman takes a deep dive into all things cannabis: biological mechanisms underlying its effects, medical applications, impact on body systems, adverse health consequences, and much more. However, there is one study from Glen Jeffreys Lab at the University of College, London, which shows the positive effects of red light on the visual system. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Andrew Huberman and Gina Poe discuss the relationship between sleep, learning, and hormones, including: tools to enhance quality of sleep, Andrew Huberman and Sara Gottfried take a deep dive into all things related to optimization of female hormone health, including: hormones Adam Mastroianni discusses why peer review, the greatest scientific experiment in history, has failed and why that is a great FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Inspired by Mary Jane? This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Every episode is packed with deeply relatable topics, tactical advice, hilarious screwups, compelling conversations, and the tools and inspiration you need to create a better life. For more than 20 years, Dr. Huberman has consistently published original research findings and review . My plan is to bring to Medium readers 300 podcast notes until the end of 2023. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Curious about Andrew Hubermans recipe for good sleep? Close. In this episode, I discuss the science of setting, assessing, and pursuing goals. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. Events. It is important to match temperature with day length and how a regular temperature rhythm affects metabolism and willingness to engage in physical and mental activity. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Dr. Andrew Huberman is a tenured Professor o Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators, Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial, In the 1960s and 1970s, meditation and psychedelic use were talked about as one in the same practice, To get better at falling asleep or manage lost sleep, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, and mood, and deliberately control shifts in interoception/exteroception, traditional meditation is beneficial, A wandering mind is an unhappy mind: what people are thinking at any given moment is a better predictor of happiness than what people are doing being fully engaged in what youre doing is the strongest predictor of happiness, Choosing the right meditation for the moment: test whether you are in an interoceptive or exteroceptive state; then, choose the meditation that allows you to go against the grain of your natural state to train your body, brain, and increased neural plasticity for trait changes, Meditation tip: instead of dwelling on your ability to remain focused, think about your ability to refocus thats where the training and magic happens, Key question to ask before meditation: do you want to be more relaxed or more alert through the meditation practice, How long should you meditate? The use of information on this podcast or materials linked from this podcast . Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. The official podcast of comedian Joe Rogan. Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. It could be a sign youre not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout), To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workout, Lactate (to a threshold) is not the cause of fatigue its actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, The best way to train for muscular endurance is to practice frequently to the point of failure, To improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing), To train aerobic capacity: 5-15 minute bout of max effort, one round, If you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week one day can be shorter interval repeat and the other can be a 5-15 minute max effort push, To optimize endurance, you need to analyze which element of endurance is lacking or needs to be improved, Start with proper breathing efficiency trumps force, Practicing nasal breathing will often fix breathing issues, You need to train across the full spectrum of endurance dont just do 45 minutes of steady state or only 30 minutes of high-intensity exercise, Increasing lung capacity will not increase fat loss (the theory being that you could offload more carbon per exhale), Cardiac output will adjust to remain neutral to energy demands, Resting heart rate goes down shoot for sub 60 beats per minute, Efficiency improves, meaning you can do more work at a certain heart rate, High-performance VO2 is above 1, meaning you offload more carbon dioxide than is necessary you breathe heavily after to try to repay the oxygen debt, Sleep actually burns a good amount of fat, With lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low the highest youll ever get is 60% of fuel from fat, You will never be in a position, ever, no matter what sort of thing youve heard on the internet youll never be in a situation where fat is your only fuel source., What happens during fat loss: body biases energetics toward different fuel sources any carbs go to storage, and any fat is used as a fuel source because its excess and doesnt need it, Burning fat does not equal losing fat from the body, You will not enhance fat loss by doing cardio after weight training, assuming energy expenditure is balanced, If you need glucose, youll start pulling from blood, not the liver the liver will start to see a problem if training is extremely long (hours) or the intensity is through the roof for a long period, Youll quit almost immediately if your liver is done because theres no backup reserve liver depletion sends a signal to the brain to stop; its not about willpower, You need carbohydrates and fat to tap into different energy systems in the body if you need to run up a hill you have carbohydrates; if you need to run for hours you have fat, This idea is called being metabolically flexible and is ideal for most of the population but ideal for high-performing athletes depending on the sport, Its a problem if you crash with a reasonable dosage of carbs or if you cannot perform a standard workout (e.g., a 15-minute loop you do regularly) fasted. Curious about Andrew Hubermans recipe for good sleep? In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Close. The role of temperature in circadian rhythms and sleep is important. The science and logic for each tool are described. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Light is important for triggering our circadian rhythms, which regulate our sleep-wake cycles and many other bodily processes. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 2023 Nota. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg. Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. //Www.Youtube.Com/Watch? v=H-XfCl-HpRM understanding of the podcast and are not intended to huberman lab podcast notes a verbatim transcript sleep to... 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