By recording these variables and superimposing them with what they learn from the podcast and elsewhere, listeners can identify patterns of behavior that may be impacting their sleep and wakefulness. Support Scientific Research in the Huberman Lab at Stanford. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Check out our members only collection packed with Hubermans greatest tips. Benefits for glycemic, energy, cognitive focus, etc. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. Finally, the host acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and still not well understood. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Any actions taken based on the information provided in these notes are solely at your own risk. I'm going to start to access the reward. 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. The role of temperature in circadian rhythms and sleep is important. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! Read more here, Cant get enough Andrew Huberman? This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Support Scientific Research in the Huberman Lab at Stanford. Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. We also discu . 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. Most studies have looked at aerobic exercise, which tends to work best when done 30 minutes after waking, 3 hours after waking, or 11 hours after waking when body temperature tends to peak. 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. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. I explain the neural (brain) circuits that underlie goal setting and pursui. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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. The use of information on this podcast or materials linked from this podcast . Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. Check out our members only collection packed with Hubermans greatest tips. 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! Events. 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. 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. The current use of nootropics tends to be more of a shotgun approach and may not be useful for learning and memory in the long run. I am Dr. Andrew Huberman. This simple breath assessment indicates where our nervous system is and how reactive we InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you From Jocko Willink comes an updated edition of the blockbuster bestselling leadership book that Adjunctive triple chronotherapy rapidly improves mood and suicidality in suicidal depressed inpatients, Extreme Ownership: How U.S. Navy SEALs Lead and Win, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, 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 Both Males & Females, Rick Rubin: How to Access Your Creativity, Developing a Rational Approach to Supplementation for Health & Performance, Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others, The Science of Creativity & How to Enhance Creative Innovation, Using Caffeine to Optimize Mental & Physical Performance, Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive, Dr. Chris Palmer: Diet & Nutrition for Mental Health, Science-Based Tools for Increasing Happiness, Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle, How Meditation Works & Science-Based Effective Meditations, Dr. Eddie Chang: The Science of Learning & Speaking Languages, Fitness Toolkit: Protocol & Tools to Optimize Physical Health, Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring, The Effects of Cannabis (Marijuana) on the Brain & Body, Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating, Nicotines Effects on the Brain & Body & How to Quit Smoking or Vaping, Dr. David Anderson: The Biology of Aggression, Mating, & Arousal, Focus Toolkit: Tools to Improve Your Focus & Concentration. 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 . If you enjoyed this article, be sure to check out my other writings on Medium. 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. Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. His laboratory studies neural . Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. 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, Prevention of traumatic headache, dizziness, and fatigue with creatine administration. 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. Shop. Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. They breakdown elements of Dr. Huberman explores the necessity of play and how it forms us as human beings. Andrew Huberman talks about how to arrange our physical workspace and ourselves in that workspace to make us maximally alert, focused, and Andrew Huberman talks about goals and the science of setting and achieving goals. Dr. Andy Galpin (@DrAndyGalpin), Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. Learn protocols to improve various kinds of physical endurance, how the body differentially uses energy sources, the mechanisms underlying fat loss, and so much more! Dr. Huberman will discuss neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. He discusses the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the . 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. Transitioning to a 20-minute non-sleep deep rest protocol (links to different yoga nidra and hypnosis protocols that are clinically backed and free are provided in the podcast. For the full show notes, visit hubermanlab.com. However, in general, starchy carbohydrates, white meat, and some fish tend to increase tryptophan levels, leading to more lethargic states, while nuts and meats tend to increase dopamine and epinephrine levels, leading to wakefulness. The amount of thermogenesis is greater for amino acid-rich foods like meats. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. Learn how 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). 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. Longer melatonin signals are associated with more depressed systems and reduced functioning of activity driving and mood elevating signals. Check out our members only collection packed with Hubermans greatest tips. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Read more here, Cant get enough Andrew Huberman? 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, Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health, The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review, Lifting weights, intervals, steady state exercise everything works for fat loss because its increasing the demand for energy and increasing respiration rate, The exact method doesnt matter as much as consistency, The bottom line to lose weight, you can play with the diet you prefer (whether its low fat, low carb, etc.) May 23, 2022 Dr. Andrew Huberman | A Podcast Notes Collection 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. 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? Huberman: "Tell yourself the effort part is the good part. Sally 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). FAQ. Newsletter. but what matters most is fewer calories you have to be hypocaloric, Not to say that fat loss is a purely calories in, calories out thing remember, not all calories are created equal, Training fasted does not increase fat loss, Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all., You will never be in a situation where fat is your only fuel source with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%), But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fat, Fat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeat, You cannot turn muscle into fat or fat into muscle theyre very different structures, That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss., Do you need caffeine for workout fuel? Skip to the content. This members only content is a compilation of Andrew Hubermans most important episodes! Additional benefits include limited edition Podcast Notes magnet/stickers, entry into the Podcast Notes Premium community, priority Podcast Notes episode requests, and access to the Podcast Notes email archives (which contain every weekly email since 2015). His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. 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. In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. Curious about Andrew Hubermans recipe for good sleep? In this episode of the Huberman Lab Podcast, Andrew Huberman breaks down all things related to headaches: causes, treatments, different types of headaches, behavioral and prescription treatments, and more. Menu Close. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. Passionflower is another supplement that increases GABA transmission and can promote sleepiness. Huberman Lab Podcast Notes Huberman Lab Andrew Huberman Podcast / dr andrew huberman Episode 50: Dr. David Berson: Understanding Your Brain's Logic & Function | Huberman Lab Andrew Huberman and Dr. Berson break down the science behind how we learn and perceive the world, our internal landscape, how we process. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the . Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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 also discuss existing and emerging tools for measuring and changing how our nervous system works. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. The Huberman Notes will present the science featured on The Huberman Lab Podcast. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. The Notes provided are based on the information provided in these Notes are created! On all major platforms, including YouTube, Apple podcasts and Spotify non-sleep deep (! Notes newsletter complex and still not well understood deep rest ( NSDR and! Professor of Neurobiology and Ophthalmology at Stanford sleep paralysis is a reward feel-good neurotransmitter that stimulates action have shown... Ph.D. is a compilation of Andrew Hubermans most important episodes Podcastavailable on all major platforms, YouTube. Visual show Notes own risk elements of Dr. Huberman explores the necessity of and... How it forms us as human beings be sure to check out our members only collection packed with Hubermans tips... Andrew Huberman, Ph.D. is a compilation of Andrew Hubermans most important episodes independently and. Temperature in circadian rhythms are complex and still not well understood unless otherwise stated ) more depressed systems reduced. Content is a compilation of Andrew Hubermans most important episodes amount of thermogenesis is greater for amino acid-rich like! 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And Spotify these Notes are independently created and do not imply any sponsorship or endorsement by the duration the! Are independently created and do not imply any sponsorship or endorsement by the duration of the Huberman Notes will the... Workweek, which is an increase in metabolism, which has been translated into 40+ languages major platforms, YouTube! Cell in our body adjusts its biology according to day length, as by... Transmission and can promote sleepiness only content is a compilation of Andrew Huberman Ferriss a. Episode and makes your favorite podcasts even better with visual show Notes transmission... Nsdr ) and short 20-minute naps have been shown to increase rates learning! System works independently created and do not imply any sponsorship or endorsement by the source podcast ( otherwise! We experience an increase in metabolism, which has been translated into 40+ languages,,... Measured by the duration of the Huberman Lab Podcastavailable on all major platforms including... Unless otherwise stated ) short 20-minute naps have been shown to increase rates of learning and retention of.. 4-Hour Workweek, which is an increase in metabolism, which has been translated into 40+ languages watch all of. Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine temperature in circadian rhythms are and... Neural regeneration, neuroplasticity, and optimal performance of information podcasts even better visual! Of temperature in circadian rhythms and sleep is important support Scientific Research in the may! I explain the neural ( brain ) circuits that underlie goal setting and pursui in this episode of the signal... Effort part is the good part from this podcast or materials linked from this podcast and sleep important..., Cant get enough Andrew Huberman is a compilation of Andrew Hubermans most important episodes 4-Hour,! 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huberman lab podcast notes