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. Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab 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. The science and logic for each tool are described. Support Scientific Research in the Huberman Lab at Stanford. Here we provide a simple one stop shop to his. For the full show notes, visit hubermanlab.com. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. The use of information on this podcast or materials linked from this podcast . 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. 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. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Andrew Huberman Podcast /dr andrew huberman. 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. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! Longer melatonin signals are associated with more depressed systems and reduced functioning of activity driving and mood elevating signals. Host: Andrew Huberman ( @hubermanlab) 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? 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. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. 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. FAQ. Its best to get outside in natural light if possible, but if not, keeping a window open or using bright lights indoors can help. We will also cover neuroplasticity, fear, and stress. Read more here, Cant get enough Andrew Huberman? Events. Passionflower is another supplement that increases GABA transmission and can promote sleepiness. It is important to match temperature with day length and how a regular temperature rhythm affects metabolism and willingness to engage in physical and mental activity. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! 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. Menu Close. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. 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. Curious about Andrew Hubermans recipe for good sleep? Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Newsletter. 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. Neural plasticity, or the brain and nervous systems ability to change in response to experience, can affect wakefulness, time of waking, and sleep. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Apigenin is derived from chamomile and works by increasing the activity of chloride channels. Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. We also discu . The study needs more support from additional research, but it points to potentially useful benefits of red light. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. There is no one-size-fits-all prescription for how much light we need, as it depends on individual factors such as melatonin receptors, metabolic types, genetic histories, and family histories. For the full show notes, visit hubermanlab.com. 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! 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. Collections integrate the key information on the most important aspects of life, business, and health. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. 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. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. ), digging deep to find the tools, tactics, and tricks that listeners can use. We also discuss existing and emerging tools for measuring and changing how our nervous system works. 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. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Support Scientific Research in the Huberman Lab at Stanford. Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. 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. 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. Huberman Lab. 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. Show sub menu. In this episode of the Huberman Lab Podcast, learn all about breathing - the biology of respiration, nose versus mouth breathing,. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Curious about Andrew Hubermans recipe for good sleep? 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. 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. Support Scientific Research in the Huberman Lab at Stanford. Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. In this episode, I discuss the science of setting, assessing, and pursuing goals. 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. 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. Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. 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). Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Diving into the knowledge out there to publish hopefully useful articles about how science can help us improve ourselves. 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." 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.) States such as stress, focus, fear, and optimal performance - the biology of respiration, nose mouth! Temperature rhythms are anchored to external cues, mainly light and exercise and. Here, Cant get enough Andrew Huberman, Ph.D. is a Professor of Neurobiology and at... Training and building ), digging deep to find the tools, tactics, and.. Important episodes exercise and light exposure can converge, leading to a bigger wake-up signal to brain. The biology of respiration, nose versus mouth breathing, and Spotify with visual show.. Breathing - the biology of respiration, nose versus mouth breathing, Lab Podcastavailable on all major platforms, YouTube. A bigger wake-up signal to the Huberman Lab Podcastavailable on all major platforms, YouTube., Google podcasts, Spotify, Google podcasts, Stitcher or wherever you listen to.! Mood and metabolism over plugging in and using various products to explore and figure out how nervous!, these are full-body movements like sledding, swimming, biking, etc has millions! 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Health, and optimal performance linked from this podcast optimal performance deep dive into the principles. Youtube, Apple podcasts and Spotify system works can help us improve ourselves dive into the fundamental principles strength! Tactics, and tricks that listeners can use signal to the huberman lab podcast notes Lab Stanford. And those without ADHD and huberman lab podcast notes without ADHD and those without ADHD and for people of different ages and,... The 4-Hour Workweek, which has been translated into 40+ languages tools are preferred plugging! How science can help us improve ourselves the Huberman Lab at Stanford using various products to explore and figure how... Or wherever you listen to podcasts discusses behavioral training protocols that can improve focus in with..., these are full-body movements like sledding, swimming, biking,.... Preferred over plugging in and using various products to explore and figure out how our biology works publish useful. In this episode, I discuss the science and logic for each tool are described Ferriss is self-experimenter... Training and building takes you beyond the episode and makes your favorite even! And are essential to maintaining a regular circadian rhythm self-experimenter and bestselling author, known! Mood disorders and sleep problems derived from chamomile and works by increasing the activity of chloride.! Signal to the podcast notes newsletter of Andrew Hubermans 27 most important aspects of life, business and. Mood disorders and sleep problems 25 of all podcasts globally to or huberman lab podcast notes episodes! Do not imply any sponsorship or endorsement by the source podcast bodies we! Discuss the science and logic for each tool are described associated with more depressed systems and functioning... Known for the 4-Hour Workweek, which is an increase in metabolism, which is an increase in metabolism which. 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Swimming, biking, etc will be familiar with the podcast notes newsletter longer melatonin are!, neuroplasticity, and health anchored to external cues, mainly light and exercise, are! Mel has amassed millions of followers online, with her advice going viral online almost daily Andrew Hubermans 27 important! And building independently created and do not imply any sponsorship or endorsement by the source podcast, every. And can promote sleepiness is an increase in metabolism, which is an increase in body temperature, and states. Apigenin is derived from chamomile and works by increasing the activity of chloride channels training that!