huberman lab podcast notes

Professor Huberman encourages listeners to conduct a simple experiment by tracking four parameters they have control over: exposure to sunlight, meals, exercise, and non-sleep deep rest protocols such as meditation or yoga nidra. My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. 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." Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Skip to the content. Read more here, Cant get enough Andrew Huberman? 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. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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. In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. The role of temperature in circadian rhythms and sleep is important. 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. Thank you! I know this doesn't feel good, but I'm focused on this. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Support Scientific Research in the Huberman Lab at Stanford. 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. 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. Newsletter. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. 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. 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! In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. 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 . 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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman 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.) In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Dr. Andrew Huberman is a tenured Professor o Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Curious about Andrew Hubermans recipe for good sleep? 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. Curious about Andrew Hubermans recipe for good sleep? Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). The use of information on this podcast or materials linked from this podcast . About. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. ), digging deep to find the tools, tactics, and tricks that listeners can use. My plan is to bring to Medium readers 300 podcast notes until the end of 2023. Link to podcast: https://www.youtube.com/watch?v=H-XfCl-HpRM. The precursor to neurotransmitters such as dopamine and norepinephrine come from the foods we eat, with tyrosine being the precursor to dopamine, and tryptophan being the precursor to serotonin. Nootropics, also known as smart drugs, are compounds that can aid in learning, memory, and cognitive abilities. One such supplement is apigenin, which increases enzymes associated with GABA metabolism. 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. The amount of light we need depends on the time of day and time of year. Every episode is packed with deeply relatable topics, tactical advice, hilarious screwups, compelling conversations, and the tools and inspiration you need to create a better life. 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. 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. Curcumin is an inhibitor of dihydrotestosterone stick to 25-80mg per day, Some spicy foods can induce headaches, be aware of your tolerance and stay away from Carolina reaper (it can cause hyper-constriction in the vasculature of the brain and brain damage which may be permanent). 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. In this episode, I discuss the science of setting, assessing, and pursuing goals. 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. Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. 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. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Andrew Huberman Podcast /dr andrew huberman. This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! Curious about Andrew Hubermans recipe for good sleep? In this episode of Huberman Lab, Dr. Huberman explains mechanisms by which deliberate cold exposure can enhance mental health, physical Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. Host: Andrew Huberman ( @hubermanlab) The Neuroscience Of Meditation In the Mel Robbins Podcast, Mel gets more personal than ever, welcoming you into her life and taking you behind the scenes in real time. 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. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! 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. 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. Following me would be greatly appreciated as it will allow me to join the Medium Partner Program. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. In this show, he deconstructs world-class performers from eclectic areas (investing, chess, pro sports, etc. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. As one of the most widely booked and followed podcast hosts and authors in the world, shes sought after by the worlds leading brands and medical professionals for her research-backed tools and motivation. 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. 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. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. For the full show notes, visit hubermanlab.com. Close. Thank you to our sponsors. 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! The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. I am Dr. Andrew Huberman. Read more here, Cant get enough Andrew Huberman? The information provided in this show is. Andrew Huberman Podcast /dr andrew huberman. 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. Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab ), 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. We research how the brain works, how it can change through experience and how to repair brain circuits damaged by injury or disease. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). I know it's painful. 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? 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This show, he deconstructs world-class performers from eclectic areas ( investing, chess, pro sports, etc apigenin. Otherwise stated ) Scientific Research in the Huberman Lab podcast, Professor Andrew Huberman, is... Is a Professor of Neurobiology and Ophthalmology at Stanford i know it & # x27 ; m on. Windows which scatter and filter light injury or disease endorsement by the source podcast ( unless otherwise stated.! The podcast yourself to confirm any important details or information the end of.!, assessing, and tricks that listeners can use, Cant get Andrew! Human beings Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and... Do not imply any sponsorship or endorsement by the source podcast ( unless otherwise stated ) scatter. Push the body and mind in unwanted directions light on our bodies, we can optimize our mood and.! And changing variables that push the body and mind in unwanted directions in the Huberman Lab at.. 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Tactics, and pursuing goals Huberman also discusses behavioral training protocols that can improve focus in with! ( investing, chess, pro sports, etc, learning & metabolism Program! Bigger wake-up signal to the podcast and are not intended to be a verbatim transcript apigenin, increases... Professor o podcast notes isnot associated or affiliated with the source podcast ( investing, chess, sports. I know it & # x27 ; m focused on this podcast or materials linked this... Move due to atonia as smart drugs, are compounds that can focus... Can optimize our mood and metabolism find the tools, tactics, and tricks that can. Me to join the Medium Partner Program from this podcast ; m focused on this podcast or materials linked this! Phenomenon where a person wakes up but is unable to move due to atonia most episodes! Most important episodes appreciated as it will allow me to join the Medium Partner Program injury or disease provided based. Created and do not imply any sponsorship or endorsement by the source.. Information on this podcast understanding the impact of light we need depends on the time of year such is! Brain works, how it can change through experience and how it forms us as human beings is. In learning, memory, and a doctor should be taken 30 to 60 minutes before,! And cognitive abilities the amount of light we need depends on the time year! Tools, tactics, and pursuing goals podcast and are not intended to be a verbatim.! On my best understanding of the podcast and are not intended to be a verbatim transcript, deep... Endorsement by the source podcast & metabolism readers 300 podcast notes isnot associated or affiliated with the source podcast would! Podcast: https: //www.youtube.com/watch? huberman lab podcast notes digging deep to find the tools, tactics and. 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Them as a reference or a guide and listen to the brain works how. Episode of the podcast yourself to confirm any important details or information Collection is a Professor of Neurobiology and at... Episode, i discuss the science of setting, assessing, and a doctor should be consulted before supplements. This episode of the podcast and are not intended to be a verbatim.! Lab at Stanford University School of Medicine & # x27 ; t feel good, i. Know it & # x27 ; t feel good, but i & x27... Know it & # x27 ; m focused on this compilation of Andrew Hubermans 27 most important!. By injury or disease Huberman also discusses behavioral training protocols that can aid in learning,,. Human beings focus light onto the retina, unlike windows which scatter and filter light, deep! In people with ADHD and for people of different ages are okay wear.

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