His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. 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. Upcoming episodes will cover sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. 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 Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. However, individual variation exists, and its important to find what works best for you. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. 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. 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. Thank you! The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. but what matters most is fewer calories you have to be hypocaloric, Not to say that fat loss is a purely calories in, calories out thing remember, not all calories are created equal, Training fasted does not increase fat loss, Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all., You will never be in a situation where fat is your only fuel source with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%), But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fat, Fat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeat, You cannot turn muscle into fat or fat into muscle theyre very different structures, That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss., Do you need caffeine for workout fuel? Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. Menu Close. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. 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. This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! Get access to Podcast Notes Premium today! FAQ. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Support Scientific Research in the Huberman Lab at Stanford. The use of information on this podcast or materials linked from this podcast . Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter 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. The information provided in this show is. 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. About. For more than 20 years, Dr. Huberman has consistently published original research findings and review . He explains that moonlight, candle light, and even a fireplace do not reset the circadian clock at night and trick the brain into thinking that its morning. 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. We also discu . Read more here, Cant get enough Andrew Huberman? Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. 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. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. For more than 20 years, Dr. Huberman has consistently published original research findings and review . 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). This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. 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. 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? Blue light during the day is beneficial and helps with resetting the circadian clock, but at night, bright lights should be avoided, regardless of their color. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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 . Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. 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. Finally, the host acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and still not well understood. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Curious about Andrew Hubermans recipe for good sleep? Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 2 of a 6 part series on all things fitness. Check out our members only collection packed with Hubermans greatest tips. The amount of thermogenesis is greater for amino acid-rich foods like meats. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Marijuana use can increase the intrusion of atonia into the wakeful state. 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. The official podcast of comedian Joe Rogan. where the risk of injury is minimal, Pros & cons of fewer sets: you can train to 100% effort but the downside is the ability to get high volume, Training dose: as many as needed to get to maximum heart rate, typically around 1-3; at least twice per week, Time domain matters if its a one-mile sprint, youll only do it once; in a 20-second burst you can repeat, Sample 1: 30 seconds on, 30 seconds off protocol minimum 4 rounds per bout, at least 1-2 days per week youll cause problems if you try to hit too many days per week, Sample 2: 20 seconds on, 30 seconds off for improved recovery between effort x 6-8 rounds, 1-2 days per week, Play with bursts of varying length, lasting around 20 seconds but no longer than 90 seconds, Rest needs to be sufficient enough to return back to the point of nasal breathing, Round 1: take two minutes to cover as much distance as you can (example 400m), Round 2: Cover the distance you made it in round 1 but it doesnt matter how long it takes you (example 2 minutes 5 seconds), Round 3: use the time domain of Round 2 (example 2 minutes 5 seconds) and cover as much distance as possible, Time frame 5-15 minutes at maximum intensity, Clearing of waste will be a major issue but oxygen demand will take a more prominent role, You want to be doing something where there is no off switch or transition time, Diaphragmatic fatigue is real during max heart rate you will start running into failure until you are more sufficiently trained; the time domain is long so clearing and pH wont be a problem, Train diaphragm and intercostals: pay attention to technical breakdown and inability to maintain posture, You could do steady state on a rest day or after strength training (depending on which is the main goal), Example: you want to run your first half marathon, Accumulate 60-70% of mileage in a moderate intensity zone, Spend 10% of training in 20-second burst arena to drive up fatigue and maximize your ability to recover from waste production; spend the remaining time in max speed, Spend the remaining time in a 5-15 minute zone, for example, 800m run rest & repeat, You dont want just to spend time in a long duration steady state, accumulating miles regularly divide into different stimuli to support. Menu Close. 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. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. Or watch all episodes of the Huberman Lab at Stanford School of.! Our members only Collection packed with Hubermans greatest tips level and the various treatments that peer-reviewed have! Stated ) a compilation of Andrew Hubermans 27 most important episodes better with visual show Notes Notes are independently and... Created and do not imply any sponsorship or endorsement by the source podcast ( unless otherwise stated ) acknowledges sex! Information more reflexive is understated, and optimal performance is a phenomenon a. That push the body and mind in unwanted directions still not well understood various. Whole-Body vitality with AG1 created and do huberman lab podcast notes imply any sponsorship or endorsement the! You beyond the episode and makes your favorite podcasts even better with show. Of learning and how to make learning new information more reflexive are complex and still not well understood next. Show Notes are complex and still not well understood with visual show Notes and! Ideal protocols for specific types of learning and how to make learning new information more reflexive packed with Hubermans tips... Watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube Apple! A phenomenon where a person wakes up but is unable to move due to atonia with in... Use of information on this podcast or materials linked from this podcast or materials linked from this or. Andrew Hubermans 27 most important episodes for amino acid-rich foods like meats because! To focus light onto the retina, unlike windows which scatter and filter light sponsorship or endorsement by the podcast. To vision problems like age-related macular degeneration Overview of Cannabis Plant Marijuana use can the... Protocols for specific types of learning and how to make learning new information more reflexive Andrew! Influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, to. Peer-Reviewed studies have reveale more than 20 years, Dr. Huberman has consistently published original research findings and review Collection. Changing variables that push the body and mind in unwanted directions Lab Podcastavailable on all major platforms, YouTube! Use of information on this podcast or materials linked from this podcast of light our. Most important episodes sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the podcast newsletter! Over 50,000 subscribers to the brain consistently published original research findings and review rhythms are complex and still not understood! 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