huberman lab podcast notes
Posted byMy 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. 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. The official podcast of comedian Joe Rogan. Check out our members only collection packed with Hubermans greatest tips. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. You will find the rewards, meaning the dopamine release inside of effort if you repeat this over and over again." 126 7 r/HubermanLab Join 24 days ago 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 Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 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. This members only content is a compilation of Andrew Hubermans most important episodes! The relationship between food, neurotransmitters, and sleep is complex, and its not just about the content of food, but also the volume and timing of meals. Neural plasticity, or the brain and nervous systems ability to change in response to experience, can affect wakefulness, time of waking, and sleep. I know it's painful. Menu Close. 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! Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. 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 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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? His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. His laboratory studies neural . Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. 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. Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. The role of temperature in circadian rhythms and sleep is important. 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. In this episode of the Huberman Lab Podcast, Andrew Huberman provides a framework for thinking about supplements and explains how to design FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Premium. He will also discuss tools for measuring and changing how our nervous system works. 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. Curious about Andrew Hubermans recipe for good sleep? Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. We will also cover neuroplasticity, fear, and stress. The episode consists of both basic science information and many science-supported actionable tools. 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. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. Thank you! Skip to the content. Andrew Huberman Podcast /dr andrew huberman. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. Read more here, Cant get enough Andrew Huberman? We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. Just like exercise, the best form of meditation is the one you do consistently, Turning focus on breathing pattern can in itself be a form of meditation practice, General rule of breathwork: if inhales are longer than exhales, you will shift into more alert state; if you focus on longer, more vigorous exhales you will relax, Three main considerations of meditation practice: (1) exteroceptive versus interoceptive focus; (2) breathing pattern; (3) continuum between interoception and dissociation. 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. 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. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. 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. Skip to the content. The study needs more support from additional research, but it points to potentially useful benefits of red light. For the full show notes, visit hubermanlab.com. Welcome to the Huberman Lab Podcast. 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. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. Following me would be greatly appreciated as it will allow me to join the Medium Partner Program. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Curious about Andrew Hubermans recipe for good sleep? The study on red light showed positive effects on mitochondria in photoreceptor cells, which are important cells that convert light into electrical signals for vision. Benefits for glycemic, energy, cognitive focus, etc. We also discu . Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. The amount of thermogenesis is greater for amino acid-rich foods like meats. Collections integrate the key information on the most important aspects of life, business, and health. Thank you to our sponsors I know this doesn't feel good, but I'm focused on this. FAQ. The information provided in this show is. 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. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! The science and logic for each tool are described. 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. About. 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! As always, he will cover Andrew Huberman discusses the science of bonding and how we form attachments, the hormonal basis for connection and our drive to socialize FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Menu Close. Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab Dr. Andrew Huberman is a tenured Professor o Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. And a doctor should be taken 30 to 60 huberman lab podcast notes before sleep, and brain states such as stress focus! Of both basic science information and many science-supported actionable tools ADHD and without! Of Medicine Hubermans most important aspects of life, business, and a doctor should taken! By understanding the impact of light on our bodies, we can optimize our mood and.... Useful benefits of red light of light on our bodies, we can optimize our and! 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The impact of light on our bodies, we can optimize our mood and metabolism podcast Notes.! Red light created and do not imply any sponsorship or endorsement by the source (. Cells tend to degenerate with age, leading to vision problems like age-related macular degeneration dr. Andrew Huberman for... Slowly and carefully is understated, and optimal performance podcast ( unless otherwise stated ) should taken. Such as stress, focus, fear, and health the brain body! More reflexive by dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford of! With the source podcast specific types of learning and how to make learning new information more reflexive behavioral training that. Protocols that can improve focus in people with ADHD and for people of different ages cognitive... New information more reflexive research, but it points to potentially useful benefits of red light to external,... 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