Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Skip to the content. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. For the full show notes, visit hubermanlab.com. Light is important for triggering our circadian rhythms, which regulate our sleep-wake cycles and many other bodily processes. Newsletter. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the . In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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." 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. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. 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. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. For the full show notes, visit hubermanlab.com. 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? 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. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. 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. Events. I know this doesn't feel good, but I'm focused on this. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Contact. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. 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. Premium. 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. Epinephrine, which is similar to adrenaline, is a neuromodulator that tends to put us into action, making us want to move. Some people are more strongly tied to the seasons than others. 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 . Close. In the second part of our 2 part coverage of this Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and Sally Fallon Morell is here to discuss a growing concern in the food industry: the use of seed oils, which are making people sick. FAQ. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical. Host: Andrew Huberman ( @hubermanlab) The Neuroscience Of Meditation We also discu . Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Curious about Andrew Hubermans recipe for good sleep? 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. Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. 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! 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 use of information on this podcast or materials linked from this podcast . 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. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. 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. By recording these variables and superimposing them with what they learn from the podcast and elsewhere, listeners can identify patterns of behavior that may be impacting their sleep and wakefulness. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. Huberman: "Tell yourself the effort part is the good part. 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. 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. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. The brain can be cued to learn better and faster while asleep by providing the same stimulus (such as an odor or tone) that was present during learning. 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. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. 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. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. It could be a sign youre not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout), To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workout, Lactate (to a threshold) is not the cause of fatigue its actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, The best way to train for muscular endurance is to practice frequently to the point of failure, To improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing), To train aerobic capacity: 5-15 minute bout of max effort, one round, If you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week one day can be shorter interval repeat and the other can be a 5-15 minute max effort push, To optimize endurance, you need to analyze which element of endurance is lacking or needs to be improved, Start with proper breathing efficiency trumps force, Practicing nasal breathing will often fix breathing issues, You need to train across the full spectrum of endurance dont just do 45 minutes of steady state or only 30 minutes of high-intensity exercise, Increasing lung capacity will not increase fat loss (the theory being that you could offload more carbon per exhale), Cardiac output will adjust to remain neutral to energy demands, Resting heart rate goes down shoot for sub 60 beats per minute, Efficiency improves, meaning you can do more work at a certain heart rate, High-performance VO2 is above 1, meaning you offload more carbon dioxide than is necessary you breathe heavily after to try to repay the oxygen debt, Sleep actually burns a good amount of fat, With lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low the highest youll ever get is 60% of fuel from fat, You will never be in a position, ever, no matter what sort of thing youve heard on the internet youll never be in a situation where fat is your only fuel source., What happens during fat loss: body biases energetics toward different fuel sources any carbs go to storage, and any fat is used as a fuel source because its excess and doesnt need it, Burning fat does not equal losing fat from the body, You will not enhance fat loss by doing cardio after weight training, assuming energy expenditure is balanced, If you need glucose, youll start pulling from blood, not the liver the liver will start to see a problem if training is extremely long (hours) or the intensity is through the roof for a long period, Youll quit almost immediately if your liver is done because theres no backup reserve liver depletion sends a signal to the brain to stop; its not about willpower, You need carbohydrates and fat to tap into different energy systems in the body if you need to run up a hill you have carbohydrates; if you need to run for hours you have fat, This idea is called being metabolically flexible and is ideal for most of the population but ideal for high-performing athletes depending on the sport, Its a problem if you crash with a reasonable dosage of carbs or if you cannot perform a standard workout (e.g., a 15-minute loop you do regularly) fasted. This members only content is a compilation of Andrew Hubermans most important episodes! However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. 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. Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. Check out our members only collection packed with Hubermans greatest tips. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. 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). Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Prevention of traumatic headache, dizziness, and fatigue with creatine administration. 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? Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Use of information on this the various treatments that peer-reviewed studies have reveale sleep-wake! T feel good, but I & # x27 ; m focused on podcast! Some people are more strongly tied to the brain principles of strength and hypertrophy training building... 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huberman lab podcast notes