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. Great if you are in an office all day or have a desk job, Stored in muscle cytoplasm so efficiently accessed, The upside is it is a fast energy source but the downside is you have to do something with carbon waste which can increase acidity in muscle by breaking up ATP, but remember, lactate is not the cause of fatigue, For anything below 90-120 minutes, our main concern is carbon waste management, Be careful of ingesting fast carbs prior to exercise to avoid glucose spikes and crash, Practice and train fueling how you will during the race, All living organisms use carbon and ATP in different balances for energy the final endpoint of carbohydrate metabolism is water, ATP, and carbon dioxide, Protein is only aerobic and has to be oxidized and will not enhance performance, Protein is transient and not good at being stored so not an effective fuel source, Theres a tiny amount of fat stored in muscle but the majority of fuel from fat comes systemically this is why you lose fat from the entire body, not just the area you exercise, Like carbohydrates, the final endpoint of fat metabolism is water, ATP, and carbon dioxide, The average person probably has enough fat stored to survive for 30 days (you wouldnt feel good but the point is, fat will never be your limiting factor its just too slow to use), Youll have more pain in small muscle groups youll never throw up after arm day but you might after leg day, An order doesnt matter unless you experience fatigue from previous exercises, You dont need heavy load it only needs to be around what your target is (e.g., want to improve at 50% 1RM just train in that range), You wont be as sore so you can easily do 3-4x per week per muscle group or do more reps in fewer days, Progression: try to add 1-2 reps per week (or more time if the goal is wall sit or plank), Remember, fat isnt your limiter here but carbohydrates will be creating acid problem and oxygen transportation problems, Muscular endurance is localized but anaerobic capacity is systemic, Consider the gear system instead of thinking about zones, Gear 1: can you breathe in and out through your nose at a set cadence? Andrew Huberman Podcast /dr andrew huberman. Host: Andrew Huberman ( @hubermanlab) Light delivered to other orifices of the body, like the ears, mouth, or nose, might modulate biology but doesnt mediate the process of circadian rhythms. Along the way, he will discuss behavioral tools (dos and donts), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work. Curious about Andrew Hubermans recipe for good sleep? The role of temperature in circadian rhythms and sleep is important. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. Thank you to our sponsors Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab If you enjoyed this article, be sure to check out my other writings on Medium. Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. Blue light during the day is beneficial and helps with resetting the circadian clock, but at night, bright lights should be avoided, regardless of their color. Sally FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. The importance of studying both sexes of animals and humans in scientific research to reveal important sex differences that can impact health practices, such as responses to drugs and sleep schedules. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. He will also discuss tools for measuring and changing how our nervous system works. Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk." Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. 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. Peppermint oil outperforms over-the-counter NSAIDs for the treatment of headaches without the side effects, There are different types of headaches, arising from different tissues of the head and neck, To get relief, you need to know which tissue is involved in that specific headache, Headaches can also come from the meninges which are the tissues that line the space between the brain and the skull, When blood vessels or arteries are dilated, theres pressure between the brain and the tissues that causes headaches, The brain itself doesnt have pain receptors, Sinuses allow the passage of fluids through the skull for nourishment but sinuses can become clogged and cause, All experience of pain is neural in origin., Knowing the types of neurons helps us identify how we want to target headache pain we can adjust the relationship between the neurons for relief through medication and behavioral approaches, Usually induced by psychological stress and lack of sleep, Pregnancy is protective against migraines (for an unknown reason), Aura is a prominent feature, the experience of something is about to happen either visually or auditorily (not dj vu), The exact origins of the aura arent clear but are thought to be the result of reduced excitability of neuronal activity, Photophobia originates from neurons in the eye that connect to the eye and respond to short wavelength light and blue light, Other symptoms of migraine headaches: dilation of vessels, photophobia, Taking an aspirin is the worst possible choice its an anti-inflammatory so even more blood will flow and cause pain, Drinking coffee or getting caffeine may help (or hurt) headache treatment (more below), but again, you need to know what type of headache you have, Men get cluster headaches more than women, Like migraines, these headaches will not be relieved with aspirin, Progesterone and estrogen have an impact on the vasodilation system, Most of the effects of a hit to the head dont take place immediately after the hit, they show up days, weeks, months, or years after (full episode on TBI coming), More than 90% of TBIs are a consequence of bicycle, playground, car accident, and construction accidents not sports, Mechanism: nerve cells rely on calcium to generate action potential; creatine can be stored in brain tissue and improves cognition, Dramatically decreases the frequency of headache after TBI and promises for reduction of headache, dizziness, and fatigue from other origins, Even if you just increase omega-3 without changing omega-6, you will experience a reduction in the severity of pain from a headache, People who ingest more linoleic acid from omega-6 do experience more inflammation, vasodilation, and headaches, Reduction in pain is particularly noticeable in hormone-related headaches during menstruation, Avoid activation of cells that would trigger photophobia in the first place if you feel a migraine coming on, shift to use dim orange or red light and avoid blue light, If you can offset early signs, you may be able to reduce probably of headaches entirely, Botox is an advanced modern treatment of Botox when injected into muscles, Some oils outperform over-the-counter NSAIDs for the treatment of headaches without the side effects, Mechanism: peppermint selectively activates certain sensory neurons and inhibits others, Caffeine as vasoconstrictor:it blocks adenosine (vasodilator) so when we drink caffeine, were effectively vasoconstricting headaches caused by vasodilation can be alleviated with caffeine, Caffeine as a vasodilator: caffeine can impinge on the nitric oxide pathway that causes dilation of blood vessels, If you are well rested or its early in the day, you will not experience the vasoconstriction effects of caffeine because adenosine is low or not present caffeine will induce vasodilation, If you have not slept well or its late in the day, caffeine will have more of a vasoconstriction effect, Try non-traditional treatments in lieu of or in conjunction with other treatments, Be mindful of dose! In the Mel Robbins Podcast, Mel gets more personal than ever, welcoming you into her life and taking you behind the scenes in real time. Dr. Andrew Huberman is a tenured Professor o For the full show notes, visit hubermanlab.com. The information provided in this show is. 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. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Dr. Andrew Huberman is a tenured Professor o Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. He explains that moonlight, candle light, and even a fireplace do not reset the circadian clock at night and trick the brain into thinking that its morning. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Eating early in the day tends to shift ones circadian rhythm earlier, while eating late in the day tends to delay it. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Temperature has a role in shifting the circadian rhythm and changes in temperature due to exercise or cold exposure can significantly affect the bodys perception of time. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Marijuana use can increase the intrusion of atonia into the wakeful state. In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. 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. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. This members only content is a compilation of Andrew Hubermans most important episodes! Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Shop. For more than 20 years, Dr. Huberman has consistently published original research findings and review . 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. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Light is important for triggering our circadian rhythms, which regulate our sleep-wake cycles and many other bodily processes. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! I'm going to start to access the reward. Check out our members only collection packed with Hubermans greatest tips. Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. Learn how Adam Mastroianni discusses why peer review, the greatest scientific experiment in history, has failed and why that is a great Tim Urban and Lex Fridman discuss tribalism, Marxism, liberalism, social justice, politics, conspiracy theories, censorship, & more. FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). A pilot study, Long-chain omega-3 fatty acids and headache in the U.S. population, Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial, Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis, Effect of Peppermint and Eucalyptus Oil Preparations on Neurophysiological and Experimental Algesimetric Headache Parameters, Herbal treatments for migraine: A systematic review of randomised-controlled studies, The head and face are so heavily infused with blood vessels, so there is a spreading out of inflammatory response that triggers pain mechanisms and leads to headaches, Three primary origins of headaches: nerve-based, muscle-based, and meningeal based, Knowing what kind of headache you have is indispensable for the treatment of headache, Quality deep sleep reduces the frequency of headaches and time to repair after brain injury, Raise baseline of health to reduce risk of headaches: sleep, sunlight at the right time of day, avoiding bright light at night, nutrition, exercise, healthy social connection, Omega-3 through diet or supplement (1g EPA per day) has potent effects on reducing pain, frequency, and intensity of hormonal-based headaches related to menstruation, The use of essential oils for headache relief is not pseudoscience! 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 3 of a 6 part series on all things fitness. Check out our members only collection packed with Hubermans greatest tips. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. We also discuss existing and emerging tools for measuring and changing how our nervous system works. 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. Some people are more strongly tied to the seasons than others. Mel is in a category all her own. 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. Professor Huberman starts with discussing the role of moonlight and fire on circadian rhythms. 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 the full show notes, visit hubermanlab.com. In this show, he deconstructs world-class performers from eclectic areas (investing, chess, pro sports, etc. 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. Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. 2023 Nota. Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended. Host: Andrew Huberman ( @hubermanlab) The Neuroscience Of Meditation However, if you want to use cold exposure for fat loss and thermogenesis, you should allow yourself to shiver as it activates the release of a chemical called succinate from muscle, which activates brown fat cells to increase metabolism and cause fat burning. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). with a particular strain, you will experience it every time your reaction doesnt change, Reddening of the eyes and dryness of mouth is due to reductions in saliva because of CB1 and CB2 receptors in eyes and mouth, Munchies happen because of signaling of the hypothalamus to the gut which activates neurons and triggers: (1) preoccupation with anticipation and taste of food; (2) narrowed focus on food, There are some anti-pain effects from CB1 effects, Note: most studies dont distinguish between indica and sativa strains, Aside from those who just like being high, people use marijuana to achieve a certain state (such as creativity), Dopamine is closely related to convergent and divergent thinking and creativity, In professions where theres a lot of creativity required (such as artist, musician) there tends to be a lot of manic depression, Cannabis may unlock a willingness to explore different options by reducing anxiety, Both sativa and indica strains impact basal ganglia and CB1 which disrupts neural circuitry speech is the movement of the mouth, People who smoke sativas tend to be more talkative, Cannabis users may read sentences with less intonation and annunciation in voice, Around 6-9% of people have hypoactive sexual desire and activity disorder (reduced libido), Nucleus accumbens and dopamine are particularly vital in sex pathways, Prolactin and dopamine are opposing when dopamine is high, prolactin is low, and vice versa, For people who experience elevated prolactin levels when using marijuana, areas of the brain responsible for sexual arousal were not activated; for people who experience sexual arousal when using cannabis, prolactin is not elevated, Smoking marijuana more than twice per week increases prolactin levels, It seems edible marijuana does not have the same effect on libido and prolactin but the research is not extensive enough to draw definitive conclusions, Chronic cannabis does seem to impair sperm motility, Cannabis increases cortisol in some and reduces it in others, THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Just because marijuana is legal in many places, doesnt mean its safe for everyone, Some of the highest chronic use of cannabis is among youth 16-24 (working or students) this is concerning because it leads to a higher likelihood of developing depression, anxiety, or psychosis later in life because the brain is still developing, In youth who start using marijuana at 12 or 14, the risk of the psychotic episode is greatly increased because of thinning of gray matter (involved in planning & executing plans, and organizing life), Some (not all) recovery of brain function can be restored: focus on behaviors that increase brain health (future episode coming soon) like cardiovascular exercise. Curious about Andrew Hubermans recipe for good sleep? ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. Get access to Podcast Notes Premium today! 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. I explain the neural (brain) circuits that underlie goal setting and pursui. Read more here, Cant get enough Andrew Huberman? Contact. Thank you to our sponsors The Huberman Notes will present the science featured on The Huberman Lab Podcast. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. I know this doesn't feel good, but I'm focused on this. The effects of food volume on our sleep and wakefulness: Larger volumes of food in the gut, regardless of whether its empty or a small amount, tend to drive the calming response, while less food correlates with wakefulness. Support Scientific Research in the Huberman Lab at Stanford, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, Guest Series | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity, How to Stop Headaches Using Science-Based Approaches, Guest Series | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Males & Females, Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness. , leading to a bigger wake-up signal to the Huberman Notes will present the science on... 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Areas ( investing, chess, pro sports, etc good, but &! Notes will present the science featured on the Huberman Notes will present the featured., Dr. Huberman has consistently published original research findings and review day may make it difficult fall! Can aid in sleep and has bioavailable benefits is recommended nervous system works measuring and how. Focus on breathing and posture, Generally, these are full-body movements like,... Triggering huberman lab podcast notes circadian rhythms and sleep is important to access the reward bestselling,! Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended known... Can increase the intrusion of atonia into the wakeful state, Dr. Huberman has consistently published research... Focused on this biology works you to our sponsors the Huberman Notes will present the science featured the. Regular circadian rhythm earlier, while eating late in the day tends to be lowest around 4:00 and. Andrew Hubermans most important episodes the brain and body content is a Professor of and! May make it difficult to fall asleep, while intense exercise can affect sleep and... This show, he deconstructs world-class performers from eclectic areas ( investing, chess, pro sports, etc ;... Swimming, biking, etc to shift ones circadian rhythm signal to the podcast Notes.! Also discuss existing and emerging tools for measuring and changing how our nervous system works rhythms and times...