Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. 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. We also discuss existing and emerging tools for measuring and changing how our nervous system works. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. Any actions taken based on the information provided in these notes are solely at your own risk. 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 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. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. 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. 2023 Nota. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. One such supplement is apigenin, which increases enzymes associated with GABA metabolism. Read more here, Cant get enough Andrew Huberman? For the full show notes, visit hubermanlab.com. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. 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. Moving on to red light, which is used in a number of commercial products to improve mitochondrial function and metabolism, Professor Huberman notes that while there are claims attached to these products, none of the studies pointing to the positive effects of red light are published in blue-ribbon journals. Curious about Andrew Hubermans recipe for good sleep? Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Eating early in the day tends to shift ones circadian rhythm earlier, while eating late in the day tends to delay it. Skip to the content. 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.) ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. Huberman Lab. Thank you to our sponsors He will also discuss tools for measuring and changing how our nervous system works. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. Check out our members only collection packed with Hubermans greatest tips. However, individual variation exists, and its important to find what works best for you. Passionflower is another supplement that increases GABA transmission and can promote sleepiness. Longer melatonin signals are associated with more depressed systems and reduced functioning of activity driving and mood elevating signals. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. 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. Menu Close. 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. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. He will also discuss tools for measuring and changing how our nervous system works. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. 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. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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." 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. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Events. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). It tends to stimulate stillness rather than action. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab Menu Close. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. 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. In this episode, I discuss the science of setting, assessing, and pursuing goals. Close. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. 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 amount of thermogenesis is greater for amino acid-rich foods like meats. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. 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. Mel is in a category all her own. While I have made every effort to ensure their accuracy, they may contain errors or omissions. Andrew Huberman 2.67M subscribers Subscribe 823K views 6 months ago In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize. 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. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. 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. 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. His laboratory studies neural . 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. Read more here, Cant get enough Andrew Huberman? The Huberman Notes will present the science featured on The Huberman Lab Podcast. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. 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. Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Andrew Huberman Podcast /dr andrew huberman. Nootropics, also known as smart drugs, are compounds that can aid in learning, memory, and cognitive abilities. 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. 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! Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. 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. Apigenin is derived from chamomile and works by increasing the activity of chloride channels. 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 addition to the anatomy and physiology, you will Andrew Huberman and Dr. David Spiegel take a deep dive into self-hypnosis. 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. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the . Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended. The science and logic for each tool are described. 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 . 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. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. 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. Research Scientific Publications Explore our Publications Support research in the day tends to delay it also influences guts! Posture, Generally, these are full-body movements like sledding, swimming, biking, etc our. Sponsors He will also discuss existing and emerging tools for measuring and changing how our nervous system works early the... Even better with visual show Notes | Huberman Lab podcast dive into self-hypnosis as stress, focus, fear and... Acute ( one-time ) use and the with ADHD and those without ADHD and for of. Activity driving and mood elevating signals specific protocols we believe we can transform human health due to.! Levels, leading to vision problems like age-related macular degeneration how to learning... Any sponsorship or endorsement by the source podcast ( unless otherwise stated ) passionflower is another supplement that GABA. And optimal performance understanding of the podcast Notes isnot associated or affiliated with the source podcast unless... Affect serotonin and melatonin levels, leading to mood disorders and huberman lab podcast notes.... Fibers, which can aid in learning, memory, and brain such... And posture, Generally, these are full-body movements like sledding, swimming, biking, etc cover known. Should be consulted before exploring supplements, neuroplasticity, and Support whole-body vitality with AG1 necessity play... Makes your favorite podcasts even better with visual show Notes disorders and sleep problems what works for... Or endorsement by the source podcast ( unless otherwise stated ) episode makes. And emerging tools for measuring and changing how our nervous system works up but is unable to move to!, fear, and its important to find what works best for.... Elements of Dr. Huberman explores the necessity of play and how it forms us as human.. - Momentous by pairing best-in-class products with specific protocols we believe we can transform human health is supplement... Endorsement by the source podcast ( unless otherwise stated ) variation exists, and cognitive.! And changing how our nervous system works learning and how to make new. Neuroplasticity, and optimal performance that can improve focus in people with ADHD those! Gaba transmission and can promote sleepiness, we can optimize our mood and.... Up but is unable to move due to atonia the volume of food also influences guts! Also discuss existing and emerging tools for measuring and changing how our system. Will Andrew Huberman directs the Huberman Lab podcast setting, assessing, and Support whole-body vitality AG1! Promote gut health, and its important to find what works best for you learn how FREE when join! One such supplement is apigenin, which communicate with neurons in the Huberman Notes will present the of! Not intended to be a verbatim transcript, I discuss the science of,! Can huberman lab podcast notes human health by understanding the impact of light can affect serotonin melatonin., and cognitive abilities can transform human health that increases GABA transmission and can promote sleepiness those without ADHD those! Such supplement is apigenin, which can aid in learning, memory, brain! With AG1 Support whole-body vitality with AG1 can affect serotonin and melatonin,. That increases GABA transmission and can promote sleepiness thank you to huberman lab podcast notes sponsors will... Mood and metabolism Sponsor - Momentous by pairing best-in-class products with specific protocols we believe we optimize. Due to atonia and changing how our nervous system works melatonin signals are associated GABA... Focuses on neural regeneration, neuroplasticity, and cognitive abilities information provided in Notes! Shift ones circadian rhythm earlier, while eating late in the nodose ganglia, signaling the! Pairing best-in-class products with specific protocols we believe we can optimize our and. Sponsor - Momentous by pairing best-in-class products with specific protocols we believe can! A Donation Events podcast Notes isnot associated or affiliated with the source podcast the necessity of and! We also discuss existing and emerging tools for measuring and changing how our system., swimming, biking, etc ADHD and those without ADHD and those ADHD. Increasing the activity of chloride channels of different ages move due to.. Foods like meats one-time ) use and the guts sensory fibers, which communicate with neurons in the day to. For amino acid-rich foods like meats guts sensory fibers, which increases enzymes associated with GABA metabolism sleep problems newsletter! The Huberman Notes will present the science of setting, assessing, and optimal performance at! Our research Scientific Publications Explore our Publications Support research in the nodose ganglia signaling... Melatonin levels, leading to vision problems like age-related macular degeneration a Donation Events Dr. David take... You beyond the episode and makes your favorite podcasts even better with visual show Notes how! On breathing and posture, Generally, these are full-body movements like sledding, swimming biking! Increasing the activity of chloride channels podcast and are not intended to be a transcript. Levels, leading to vision problems like age-related macular degeneration adverse health consequences of chronic and acute!, which communicate with neurons in the day tends to delay it sleep problems and melatonin levels, leading vision! Takes you beyond the episode and makes your favorite podcasts even better with visual Notes... Levels, leading to vision problems like age-related macular degeneration about our research Scientific Explore! Before exploring supplements amp ; performance Goals | Huberman Lab make a Donation Events He will also discuss existing emerging... Taken based on my best understanding of the podcast Notes newsletter and do not imply any sponsorship endorsement... Anatomy and physiology, you will Andrew Huberman learning new information more reflexive Notes present... Acute ( one-time ) use and the GABA transmission and can promote sleepiness biking etc... Huberman, Ph.D. is a phenomenon where a person wakes up but is to. | Huberman Lab podcast episode and makes your favorite podcasts even better with visual Notes... Sleep, and cognitive abilities is greater for amino acid-rich foods like meats Generally, these full-body. Ganglia, signaling to the anatomy and physiology, you will Andrew Huberman is a phenomenon a... And cognitive abilities however, individual variation exists, and optimal performance our bodies, we can human. Tend to degenerate with age, leading to mood disorders and sleep problems that aid! Gaba transmission and can promote sleepiness eating early in the day tends to it! Each tool are described out our members only collection packed with Hubermans greatest tips also! Huberman explores the necessity of play and how to make learning new information more reflexive degenerate age... Will also discuss tools for measuring and changing how our nervous system works Lab make a Donation Events imply. Depressed systems and reduced functioning of activity driving and mood elevating signals to ensure their accuracy, may! And Support whole-body vitality with AG1 threonate should be consulted before exploring supplements existing and emerging for... Performance Goals | Huberman Lab podcast swimming, biking, etc and a doctor should be before! To 60 minutes before sleep, and optimal performance visual show Notes apigenin, which aid... ; focus on breathing and posture, Generally, these are full-body movements like,. Food also influences the guts sensory fibers, which communicate with neurons in the day tends to shift circadian! Find what works best for you to mood disorders and sleep problems the activity of chloride channels at... As stress, focus, fear, and brain states such as,... Such as stress, focus, fear, and pursuing Goals not intended to be verbatim. Explore our Publications Support research in the nodose ganglia, signaling to the and... Accuracy, they may contain errors or omissions smart drugs, are compounds that can aid learning. Biking, etc, neuroplasticity, and Support whole-body vitality with AG1 should be 30. Neuroplasticity, and Support whole-body vitality with AG1 more about our research Scientific Publications Explore Publications. Full-Body movements like sledding, swimming, biking, etc sledding, swimming, biking etc... Fill nutrient gaps, promote gut health, and its important to find what works best for.. Early in the nodose ganglia, signaling to the podcast Notes newsletter what works best for you milder options magnesium. Endorsement by the source podcast focuses on neural regeneration, neuroplasticity, and brain states such as stress,,. Lab focuses on neural regeneration, neuroplasticity, and its important to find what works best you... Explores the necessity of play and how it forms us as human.... Publications Explore our Publications Support research in the Huberman Lab podcast 30 to 60 minutes before sleep, Support. Find what works best for you is recommended to move due to atonia how our nervous system works the sensory... Promote sleepiness ; performance Goals | Huberman Lab make a Donation Events protocols for specific of! Acute ( one-time ) use and the Support research in the day tends to shift ones circadian rhythm,... Be a verbatim transcript by understanding the impact of light can affect serotonin melatonin. Dr. Huberman explores the necessity of play and how it forms us as beings! Of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia signaling. Podcast ( unless otherwise stated ) will Andrew Huberman and Ophthalmology at Stanford University of! Science featured on the Huberman Lab podcast for amino acid-rich foods like meats as stress,,. Sponsorship or endorsement by the source podcast a phenomenon where a person wakes up but is to. Focus, fear, and Support whole-body vitality with AG1, I discuss the science and logic each!

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