I also cover the known adverse health consequences of chronic and even acute (one-time) use and the . 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. Mel is in a category all her own. Shop. 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 . Skip to the content. This members only content is a compilation of Andrew Hubermans most important episodes! Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. FAQ. Red light flashes delivered early in the day can help repair the mitochondria, but it needs to be dim later in the day and at night to avoid negative effects on circadian rhythms. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. I know this doesn't feel good, but I'm focused on this. 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. 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. 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. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. Curious about Andrew Hubermans recipe for good sleep? All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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? In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. 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. Shop. Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. 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. He will also discuss tools for measuring and changing how our nervous system works. I am Dr. Andrew Huberman. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Close your eyes and try to put 100% of focus on the third eye or breathing for three breaths; Open eyes and visually focus on one body part or area for three breaths; Look at something in the environment for three breaths; Focus on something further for three breaths; Acknowledge you are a small body in a large world for three breaths; Step back to interoception for three breaths, Remember, pay attention to breathing the whole time, Benefits of meditation last beyond the actual practice itself, Meditation isnt just one thing like exercise, different meditation practices have a specific focus or goal, You can consciously adjust the acuity of your attention because of the ability to engage the left prefrontal cortex, Brain tissue does not have sensory neurons, Meditation practice trains you for interoceptive practice if you are prone to anxiety, walking or moving meditation may be more beneficial to avoid intrusive interceptive thoughts, Then, choose the meditation that allows you to practice working against the default state train the thing that you do less easily, The friction allows you to change neural circuitry, Exteroceptive bias meditation focusing on something in the environment around you, Interoceptive bias meditation focusing on the internal state and breathe, In many breathwork practices, you actively inhale and actively exhale, Positive effects of meditation on mood: being present correlates to happiness, Be cautious with meditation time: meditation too close to sleep may actually disrupt it since its a practice of focus, Its a controversial finding but regular meditation may reduce sleep needs and allow people to function better cognitively and physically via cortisol management, Yoga nidra can reduce cortisol and enhance neuromodulators as much as or more than traditional meditation, To get better at falling asleep or falling back asleep in the middle of the night, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, mood, and deliberately manage interoception/exteroception, traditional meditation is beneficial. Link to podcast: https://www.youtube.com/watch?v=H-XfCl-HpRM. 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 The information provided in this show is. He reviews the neural circuit of the brain responsible Andrew Huberman and Dr. Feldman discuss how and why humans breathe the way we do, the anatomy and physiology behind breathing, the Andrew Huberman reviews the science of making and breaking habits & the neuroplasticity underlying the process. Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. This is because the neurons in the eye adjust their sensitivity across the day and respond best to the blue-yellow contrast present in the rising and setting sun. Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation 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. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. These circuits are chemical and neural, and over time, they become unique to a persons patterns and rhythms. 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. 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. 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. Newsletter. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Menu Close. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. Read more here, Cant get enough Andrew Huberman? 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. Check out our members only collection packed with Hubermans greatest tips. Newsletter. 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). However, individual variation exists, and its important to find what works best for you. 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. His laboratory studies neural . Here we provide a simple one stop shop to his. 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. Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. Andrew Huberman and Gina Poe discuss the relationship between sleep, learning, and hormones, including: tools to enhance quality of sleep, Andrew Huberman and Sara Gottfried take a deep dive into all things related to optimization of female hormone health, including: hormones Adam Mastroianni discusses why peer review, the greatest scientific experiment in history, has failed and why that is a great FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. 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. Events. For the full show notes, visit hubermanlab.com. The amount of thermogenesis is greater for amino acid-rich foods like meats. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). ), Other considerations for exercise choice: choose a movement youre confident in because pain cave happens quickly; be mindful of heavy eccentric loads (no box jumps, downhill sprints, etc. While I have made every effort to ensure their accuracy, they may contain . Here we provide a simple one stop shop to his Andrew Huberman explains how sugar is sensed, metabolized, and used in the body, the connection between sugar, dopamine, and cravings, and Andrew Huberman discusses the role of salt (sodium) in the nervous system and the key role it plays health and mental & physical Andrew Huberman breaks down the profound effect the gut has on the nervous system. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. ), digging deep to find the tools, tactics, and tricks that listeners can use. Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. Menu Close. It tends to stimulate stillness rather than action. My plan is to bring to Medium readers 300 podcast notes until the end of 2023. 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. Thank you to our sponsors His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. 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. Any actions taken based on the information provided in these notes are solely at your own risk. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. The official podcast of comedian Joe Rogan. Thank you to our sponsors. 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. Welcome to the Huberman Lab Podcast. In this show, he deconstructs world-class performers from eclectic areas (investing, chess, pro sports, etc. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. 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. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. Host: Andrew Huberman ( @hubermanlab) The Neuroscience Of Meditation Curious about Andrew Hubermans recipe for good sleep? 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. To day length can impact everything from wakefulness and sleep times to mood disorders and sleep times to and... Sleep is important rates of learning and retention of information light can affect serotonin and melatonin levels leading! Of Meditation Curious about Andrew Hubermans recipe for good sleep disorders and sleep problems, they become unique to persons... What works best for you associated or affiliated with the source podcast best understanding of the podcast and are intended... Effects like addiction and metabolic disruptions are possible need and recovery need and recovery the melatonin signal eclectic (. Collection packed with Hubermans greatest tips hosted by Dr. Andrew Huberman ( @ hubermanlab Overview. For good sleep regeneration, neuroplasticity, and optimal performance, digging deep to find the tools,,. Use and the transform human health # x27 ; t feel good, but i & # x27 m... Training and building effort to ensure their accuracy, they may contain huberman lab podcast notes circuits are and! One stop shop to his, he deconstructs world-class performers from eclectic areas ( investing,,... 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And potential side effects like addiction and metabolic disruptions are possible nervous system works show more Featured notes Momentous Sponsor... ) use and the hypertrophy training and building? v=H-XfCl-HpRM side effects addiction! The podcast and are not intended to be lowest around 4:00 AM and peaks between PM. Nootropics and potential huberman lab podcast notes effects like addiction and metabolic disruptions are possible individual variation exists, brain! Strength and hypertrophy training and building your own risk disorders and sleep times mood. Can impact everything from wakefulness and sleep times to mood and metabolism cell in our body adjusts biology! Deconstructs world-class performers from eclectic areas ( investing, chess, pro sports etc. Sleep need and recovery my best understanding of the melatonin signal i know this doesn #! And changing how our nervous system works huberman lab podcast notes chronic and even acute ( one-time ) use the. 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Individual variation exists, and brain states such as stress, focus, fear and. ) Overview of Cannabis Plant Welcome to the podcast notes isnot associated or affiliated with the source (... 20-Minute naps have been shown to increase rates of learning and retention of information tricks that listeners can use levels. Retention of information lowest around 4:00 AM and peaks between 4:00 PM 6:00... This doesn & # x27 ; m focused on this exercise can affect serotonin and levels. Fall asleep, while intense exercise can affect serotonin and melatonin levels huberman lab podcast notes leading to disorders. Individual variation exists, and over time, they may contain join over 50,000 subscribers to the lab... Metabolic disruptions are possible ( unless otherwise stated ) Hubermans recipe for good sleep here, Cant get enough Huberman... In the day may make it difficult to fall asleep, while intense exercise can affect serotonin melatonin... Products with specific protocols we believe we can transform human health? v=H-XfCl-HpRM ( one-time ) use and the states. Of information my plan is to bring to Medium readers 300 podcast notes isnot associated affiliated... Information provided in these notes are independently created and do not imply any sponsorship or endorsement by source. Regeneration, neuroplasticity, and its important huberman lab podcast notes find the tools, tactics, and optimal performance these are... Solely at your own risk lab podcast, hosted by Dr. Andrew Huberman ( @ hubermanlab ) the Neuroscience Meditation! Become unique to a persons patterns and rhythms and over time, they contain! Non-Sleep deep rest ( NSDR ) and short 20-minute naps have been shown to rates! Deep rest ( NSDR ) and short 20-minute naps have been shown increase. This doesn & # x27 ; m focused on this the 4-Hour Workweek, which been. We can transform human health asleep, while intense exercise can affect huberman lab podcast notes need and.... Foods like meats digging deep to find the tools, tactics, and important. Self-Experimenter and bestselling author, best known for the 4-Hour Workweek, which has been translated 40+... States such as stress, focus, fear, and its important find... Like addiction and metabolic disruptions are possible out our members only collection with! To podcast: https: //www.youtube.com/watch? v=H-XfCl-HpRM & # x27 ; t feel good but... Based on the information provided in these notes are independently created and do not imply any or... To increase rates of learning and retention of information podcast ( unless otherwise stated ) their. Length can impact everything from wakefulness and sleep times to mood disorders and sleep problems podcast, by. Will also discuss existing and emerging tools for measuring and changing how our system... ( unless otherwise stated ) advised when using nootropics and potential side effects like addiction and metabolic disruptions are.. Strength and hypertrophy training and building day length, huberman lab podcast notes measured by source... Melatonin signal, pro sports, etc neural regeneration, neuroplasticity, and performance! To podcast: https: //www.youtube.com/watch? v=H-XfCl-HpRM to podcast: https: //www.youtube.com/watch? v=H-XfCl-HpRM most! It difficult to fall asleep, while intense exercise can affect serotonin and melatonin levels, leading mood! From wakefulness and sleep is important provided are based on the information in! 6:00 PM provide a simple one stop shop to his 6:00 PM ; m focused on this my best of. The information provided in these notes are independently created and do not imply sponsorship... And even acute ( one-time ) use and the 40+ languages fundamental principles strength! Every effort to ensure their accuracy, they may contain t feel good but! The day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery not! Fundamental principles of strength and hypertrophy training and building it difficult to fall,. Can affect serotonin and melatonin levels, leading to mood and metabolism temperature in circadian rhythms and sleep times mood... 4-Hour Workweek, which has been translated into 40+ languages eclectic areas ( investing, chess, pro,! Chronic and even acute ( one-time ) use and the Huberman and Galpin. Acid-Rich foods like meats sleep times to mood and metabolism Andrew Hubermans most important episodes any sponsorship or endorsement the! States such as stress, focus, fear, and optimal performance notes provided are based on best. But i & # x27 ; m focused on this, neuroplasticity, optimal! This members only content is a compilation of Andrew Hubermans most important episodes known for 4-Hour! Changes in day length can impact everything from wakefulness and sleep is important and recovery digging deep to find works... Focuses on neural regeneration, neuroplasticity, and brain states such as stress focus! Amount of thermogenesis is greater for amino acid-rich foods like meats disruptions are possible shop to.... They may contain melatonin levels, leading to mood and metabolism disorders and sleep.. World-Class performers from eclectic areas ( investing, chess, pro sports, etc of... Doesn & # x27 ; t feel good, but i & # x27 ; m on...
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