,1,In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body.
#HubermanLab #Science #Health
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
InsideTracker: https://insidetracker.com/huberman
ROKA: https://www.roka.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
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Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Articles
Predictors of smoking abstinence following a single-session restructuring intervention with self-hypnosis: https://bit.ly/3LoU0gA
Effect of hypnotic suggestion on cognition and craving in smokers: https://bit.ly/3xtUwEn
Pharmacological Approach to Smoking Cessation: An Updated Review for Daily Clinical Practice: https://bit.ly/3eTkfiV
Resources
Reveri: https://www.reveri.com
Timestamps
00:00:00 Nicotine
00:02:47 Momentous Supplements
00:03:41 Tool: Brief Daily Meditation & Focus
00:05:59 The Arrow Model of Focus, Alpha GPC & Garlic Supplements
00:10:43 Thesis, InsideTracker, ROKA
00:14:35 Nicotine Effects vs. Methods of Delivery, Acetylcholine
00:19:55 Where is Nicotine Found? Nicotinic Acetylcholine Receptors
00:25:12 Nicotine & Effects on the Brain: Appetite, Dopamine & GABA
00:30:58 AG1 (Athletic Greens)
00:32:11 Nicotine, Acetylcholine & Attentional “Spotlighting”
00:37:29 Nicotine, Norepinephrine & Alertness/Energy
00:41:10 Nicotine & Effects on Appetite & Metabolism
00:46:47 Nicotine & Effects on Body: Sympathetic Tone
00:51:29 Nicotine & Cognitive Work vs. Physical Performance
00:55:08 Nicotine Delivery Methods & Side Effects, Young People & Dependency
00:58:35 Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells
01:02:34 Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health
01:09:23 How to Quit Smoking, Nicotine Cravings & Withdrawal
01:13:56 Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression
01:25:06 Tool: Quitting Smoking & Clinical Hypnosis, Reveri
01:30:16 Bupropion (Wellbutrin) & Quitting Smoking
01:36:24 Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum
01:41:52 Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy
01:51:39 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Faceboo
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Dr. David Anderson
Dr. David Anderson: https://davidandersonlab.caltech.edu/davidanderson
The Nature of the Beast: https://amzn.to/3qsrdOH
Dr. David Anderson’s Lab: https://davidandersonlab.caltech.edu
Dr. Anderson’s publications: https://bit.ly/3L5uGMl
Articles
Two Different Forms of Arousal in Drosophila Are Oppositely Regulated by the Dopamine D1 Receptor Ortholog DopR via Distinct Neural Circuits: https://bit.ly/3Dmyh7b
Resources
Mouse switching from mating behavior to aggressive behaviors upon stimulation of VMH: https://youtu.be/AIlp69kfqjw?t=882
VMH stimulation causes mouse to display aggressive behaviors toward an inanimate object (e.g., glove): https://youtu.be/AIlp69kfqjw?t=689
Picture of Periaqueductal Gray (PAG): https://neuroscientificallychallenged.com/posts/know-your-brain-periaqueductal-gray
Timestamps
00:00:00 Dr. David Anderson, Emotions & Aggression
00:03:33 Momentous Supplements
00:04:27 Levels, Helix Sleep, LMNT
00:08:10 Emotions vs. States
00:10:36 Dimensions of States: Persistence, Intensity & Generalization
00:14:38 Arousal & Valence
00:18:11 Aggression, Optogenetics & Stimulating Aggression in Mice, VMH
00:24:42 Aggression Types: Offensive, Defensive & Predatory
00:29:20 Evolution & Development of Defensive vs. Offensive Behaviors, Fear
00:35:38 Hydraulic Pressures for States & Homeostasis
00:38:33 AG1 (Athletic Greens)
00:39:46 Hydraulic Pressure & Aggression
00:44:50 Balancing Fear & Aggression
00:48:31 Aggression & Hormones: Estrogen, Progesterone & Testosterone
00:52:33 Female Aggression, Motherhood
00:59:48 Mating & Aggressive Behaviors
01:05:10 Neurobiology of Sexual Fetishes
01:10:06 Temperature, Mating Behavior & Aggression
01:15:25 Mounting: Sexual Behavior or Dominance?
01:20:59 Females & Male-Type Mounting Behavior
01:24:40 PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear
01:30:38 Tachykinins & Social Isolation: Anxiety, Fear & Aggression
01:43:49 Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve
01:52:52 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
Virtusan: https://virtusan.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Articles
Acute Stress Improves Concentration Performance: https://bit.ly/3wVuJoh
Human physiological responses to immersion into water of different temperatures: https://bit.ly/3ep6Z5x
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3ai0X4D
Books
Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body: https://amzn.to/3wXsKj8
Resources
Huberman Lab Toolkit for Sleep: https://hubermanlab.com/toolkit-for-sleep
BrainWave (App Store): https://apple.co/3QavGzO
Brain Waves (Google Play): https://bit.ly/3enO8HP
White, Pink vs. Brown Noise: https://youtu.be/aiyh2j-BfkQ
Madefor NSDR: https://youtu.be/pL02HRFk2vo
Reveri: https://www.reveri.com
Anna Park Yerba Mate: https://amzn.to/3wzvfrV
Examine: https://examine.com
Timestamps
00:00:00 Focus Toolkit
00:04:25 Momentous Supplements
00:05:38 Thesis, LMNT, Eight Sleep
00:09:37 The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine
00:15:15 Modulation vs. Mediation, Importance of Sleep
00:18:11 Tool: Binaural Beats to Improve Concentration
00:20:54 Tool: White, Brown & Pink Noise, Transition to Focused State
00:22:55 Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity
00:26:14 Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing
00:31:22 How Many Daily Ultradian Cycles Can One Perform?
00:34:14 AG1 (Athletic Greens)
00:35:35 Virtusan: Mental & Physical Health Journeys
00:36:52 Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis
00:45:52 Tool: Foods to Improve Focus & Regulating Food Volume
00:47:53 Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness
00:52:55 Tool: Stress & Improved Concentration
00:55:46 Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine
01:00:39 Layer Focusing Tools & Design Your Own Protocols
01:01:19 Tool: Short Meditation & Improved Ability to Refocus
01:07:40 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods
01:12:13 Tool: Hypnosis & Focus/Deep Relaxation States
01:16:07 Optimal Time of Day to Use Specific Tools
01:16:46 Tool: Overt Visual Focus & Deliberate Gaze
01:20:42 Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work
01:24:43 Tool: Omega-3 Essential Fatty Acids
01:27:28 Tool: Creatine Monohydrate
01:29:10 Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic
01:33:52 Tool: L-Tyrosine Supplements & Food
01:34:47 Combining & Choosing Focus Tools, Variability
01:36:50 ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage
01:39:19 Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency
01:42:56 Tool: Phenylethylamine & Dopamine
01:44:50 Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine
01:46:46 Behavioral, Nutrition & Supplement Tools for Focus
01:49:12 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter
Disclaimer: https://hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. 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.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
Eight Sleep: https://www.eightsleep.com/huberman
ROKA: https://www.roka.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Articles
Associations between alcohol consumption and gray and white matter volumes in the UK Biobank: https://go.nature.com/3PNFj7y
Gut Microbiota at the Intersection of Alcohol, Brain, and the Liver: https://bit.ly/3AaeF2F
Tolerance to alcohol: A critical yet understudied factor in alcohol addiction: https://bit.ly/3CmfCYo
Associations Between Drinking and Cortical Thickness in Younger Adult Drinkers: Findings From the Human Connectome Project: https://bit.ly/3AeUosJ
Moderate Alcohol Consumption and the Risk of Breast Cancer: https://bit.ly/3PHlJcK
Can alcohol promote aromatization of androgens to estrogens? A review: https://bit.ly/3dJjGHZ
Other Resources
Examine - Alcohol & Hangover: https://bit.ly/3QHYpx4
Timestamps
00:00:00 Effects of Alcohol Consumption
00:02:25 Momentous Supplements
00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration
00:06:52 Levels, Eight Sleep, ROKA
00:10:46 Historical Context & Uses of Alcohol
00:13:28 Alcohol Metabolism, “Empty Calories”
00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation
00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility
00:27:55 Food & Alcohol Absorption
00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts
00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress
00:44:53 AG1 (Athletic Greens)
00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young
00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut
00:59:46 Tool: Improving/Replenishing Gut Microbiome
01:02:44 Reducing Alcohol Consumption & Stress
01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache
01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure
01:17:16 Hangover Recovery, Dehydration & Electrolytes
01:20:45 Types of Alcohol & Hangover Severity, Congeners
01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance
01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol
01:35:42 Alcohol & Brain Thickness
01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk
01:44:31 Mitigating Cancer Risk, Folate, B Vitamins
01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome
01:50:58 Hormones: Testosterone & Estrogen Balance
01:55:09 Negative Effects of Alcohol Consumption
01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
,1,Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, WA.
Attend The Brain Body Contract Live Events
Los Angeles, CA: October 16, 2022
New York, NY: November 9, 2022
https://hubermanlab.com/tour
Presale password: huberman
Thank you to our sponsors
Momentous: https://www.livemomentous.com/huberman
InsideTracker: https://insidetracker.com/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Timestamps
00:00:00 The Brain Body Contract Q&A
00:01:07 Momentous Supplements, InsideTracker
00:01:35 Upcoming Live Events: Los Angeles & New York
00:02:16 What Is Your Most-Used Protocol?
00:04:12 Should You Vary Wake-Up Time Seasonally?
00:06:05 Why Is My Drive Depleted Upon Waking-Up?
00:08:42 What Are Your Favorite/Most Impactful Books?
00:12:08 What Excites You About the Future of Mental Health Treatment?
00:17:25 What Is the Biggest Area Tor Performance Enhancement?
00:21:44 Can You Still Do a Kickflip?
00:22:32 Tips on How to Improve Memory
00:24:54 How Do You Manage Social Media Addiction?
00:27:43 Were You Nervous Tonight/ How Did You Prepare?
00:29:10 Is Learning from Failure Equal to Learning from Success?
00:32:23 When Are You Going to Start Training Jiu-Jitsu?
00:33:28 Discuss the Supplements You Take
00:36:29 Advice or Protocols to Improve Learning & Retention
00:38:42 What Exciting Research/Work are You Doing?
00:40:22 How Does Dopamine Factor into Neuroplasticity?
00:43:12 What Advice Do You Have for Future Scientists?
00:46:47 Is Age 66 Too Old for Neuroplasticity & Learning?
00:48:00 How Do You Read Research Papers?
00:49:40 What is Your Favorite Condiment?
00:50:10 Most Important Takeaway from Your ADHD Research?
00:52:58 What Future Episodes Are in the Pipeline?
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.
#HubermanLab #PeterAttia #Longevity
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
InsideTracker: https://insidetracker.com/huberman
Helix Sleep: https://helixsleep.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
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Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Dr. Peter Attia
Website: https://peterattiamd.com
The Peter Attia Drive Podcast: https://peterattiamd.com/podcast
Newsletter: https://peterattiamd.com/newsletter
Twitter: https://twitter.com/PeterAttiaMD
Instagram: https://www.instagram.com/peterattiamd
YouTube: https://www.youtube.com/c/PeterAttiaMD
Facebook: https://www.facebook.com/peterattiamd
Articles
Strength & longevity: https://peterattiamd.com/ama27
VO2 max & longevity: https://peterattiamd.com/how-does-vo2-max-correlate-with-longevity
Timestamps
00:00:00 Assessing Health Status & Improving Vitality
00:02:51 Momentous Supplements
00:03:46 Thesis, InsideTracker, Helix Sleep
00:07:29 Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”
00:11:51 Healthspan: Functional Testing, Cognitive & Emotional States
00:13:59 Blood Testing: Best Frequency
00:16:01 DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis
00:22:33 Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids
00:29:24 Osteopenia & Osteoporosis Diagnosis, Strength Training
00:31:03 AG1 (Athletic Greens)
00:32:16 Back-casting: Defining Your “Marginal Decade”
00:38:31 All-Cause Mortality: Smoking, Strength, VO2 max
00:44:43 Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals
00:49:24 Importance of Exercise, Brain Health, MET hours
00:55:23 Nicotine & Cognitive Focus
01:03:12 Menstruation, PMS & Menopause
01:10:10 Hormone Replacement Therapy, Menopause & Breast Cancer Risk
01:22:06 Estrogen, Progesterone & Testosterone Therapies in Women
01:26:35 Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin
01:37:23 Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG
01:47:46 Fadogia Agrestis, Supplements, Rapamycin
01:52:06 Testosterone Replacement Therapy & Fertility
01:59:26 Total Testosterone vs. Free Testosterone
02:02:51 Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B
02:17:42 Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions
02:25:15 Cardiovascular Disease, Age & Disease Risk
02:28:53 Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation
02:37:40 Metabolomics & Exercise
02:40:44 GLP-1 & Weight Loss
02:47:06 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,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. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://insidetracker.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network
Articles:
Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light: https://go.nature.com/3zIAk1X
Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults: https://bit.ly/3bAwzTZ
Meal Timing Regulates the Human Circadian System: https://bit.ly/3zECxLF
Books
Why We Sleep: Unlocking the Power of Sleep and Dreams: https://amzn.to/3dfsncH
Breath: The New Science of a Lost Art: https://amzn.to/3zEvF0P
Resources
Ring lights: https://amzn.to/3p2jDJD
Drawing tablet: https://amzn.to/3bEbpVc
Light Meter (Apple): https://apple.co/3P70ZLe
Light Meter (Android): https://bit.ly/3P8N3Ax
Reveri: https://www.reveri.com
Madefor NSDR: https://youtu.be/pL02HRFk2vo
Huberman Lab Toolkit for Sleep: https://bit.ly/3Syq3hd
Huberman Lab Podcast episode on shiftwork & jetlag. : https://bit.ly/3SqX8LY
Timestamps
00:00:00 Tools to Optimize Sleep
00:03:02 Momentous Supplements
00:04:16 InsideTracker, Eight Sleep, LMNT
00:08:24 Factors to Control Circadian Rhythm & Sleep
00:15:10 Morning Tool: Morning Sunlight Viewing, Cortisol
00:20:44 Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days
00:26:18 Evaluating Light in Environment, Compensating for Missed Morning Light
00:29:26 AG1 (Athletic Greens)
00:30:46 Morning Tools: Temperature & Deliberate Cold Exposure, Exercise
00:34:58 Timing Caffeine, “Afternoon Crash,” Exercise
00:40:08 Timing Eating, Alertness & Circadian Rhythm
00:45:20 3 Daily Critical Periods
00:46:49 Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine
00:51:59 Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light
00:56:45 Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity
01:04:40 Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment
01:09:40 Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep
01:11:45 Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
01:16:34 Melatonin Supplementation (Caution)
01:17:44 Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety
01:20:08 Falling Back Asleep: Reveri App, NSDR, Yoga Nidra
01:22:55 Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet
01:24:58 Tool: Sleep Apnea & Nasal Breathing
01:28:20 Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine
01:31:14 Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights
01:37:38 Behavioral Tools for 3 Daily Critical Periods
01:39:26 Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.
#HubermanLab #GoalSetting
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
Levels*: https://www.levelshealth.com/huberman
ROKA: https://www.roka.com/huberman
*Please note that Levels is an app that syncs to a CGM and is not a CGM itself.
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network
Subscribe to the Huberman Lab Podcast
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Google Podcasts: https://bit.ly/3amI809
Other platforms: https://hubermanlab.com/follow
Dr. Emily Balcetis
NYU Profile: https://as.nyu.edu/faculty/emily-balcetis.html
Clearer, Closer, Better: How Successful People See The World: https://amzn.to/3PQfhBk
Why some people find exercise harder than others (TED Talk): https://bit.ly/3zHttqx
Twitter: https://twitter.com/EBalcetis
Instagram: https://www.instagram.com/emilybalcetis
Other Resources:
Anish Kapoor: https://anishkapoor.com
Reporter App: http://reporter-app.com
One Second Everyday App: https://1se.co
Timestamps
00:00:00 Dr. Emily Balcetis, Visualization of Goals & Motivation
00:03:24 Momentous Supplements
00:04:38 Thesis, Levels, ROKA
00:08:08 Vision & Motivation
00:11:37 Tool: Narrowing Visual Focus & Improving Exercise
00:21:39 Adjusting Visual Attention & Perceived Fatigue
00:25:14 Tool: Visual Focus “Spotlight”
00:27:57 Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort
00:33:38 AG1 (Athletic Greens)
00:35:00 Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists
00:41:28 Tool: How to Setting Better Goals & Identify Obstacles
00:46:38 Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals
00:57:12 Do Fit People View the World Differently?, States of Body & Visual Experiences
01:05:54 Caffeine, Stimulants, Visual Windows & Motivation
01:10:13 Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection
01:21:54 Year in Review & Memory
01:26:32 Visual Tools & Mental Health, Depression & Visual Priming
01:31:33 Focusing Attention & Increasing Visual Detail/Resolution
01:36:12 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood.
#HubermanLab #Bipolar #BipolarDisorder
Thank you to our sponsors
InsideTracker: https://insidetracker.com/huberman
ROKA: https://www.roka.com/huberman
Blinkist: https://www.blinkist.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network
Subscribe to the Huberman Lab Podcast
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Google Podcasts: https://bit.ly/3amI809
Other platforms: https://hubermanlab.com/follow
Full show notes & links to peer-reviewed articles: https://hubermanlab.com/the-science-and-treatment-of-bipolar-disorder
Timestamps
00:00:00 Bipolar Disorder
00:02:23 Momentous Supplements
00:03:42 Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate
00:10:23 InsideTracker, ROKA, Blinkist
00:14:24 Prevalence & Severity of Bipolar Disorder
00:16:30 Bipolar Disorder I, Diagnostic Criteria of Mania
00:28:58 Bipolar Disorder II, Individual Variability
00:33:07 Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States
00:38:20 Consequences of Bipolar Disorder, Heritability
00:46:53 Bipolar Disorder vs. Borderline Personality Disorder
00:51:51 Mania & Depression, Negative Impacts
00:53:06 History of Lithium Treatment
01:02:44 Lithium Treatment & Side-Effects
01:05:05 Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection
01:10:10 Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity
01:17:11 Neural States & Mania, Parietal Lobe & Limbic System
01:22:58 Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine
01:36:00 Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy
01:43:18 Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS)
01:48:01 Psylocibin, Cannabis
01:51:50 Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids
02:03:31 Omega-3s, Membrane Fluidity & Neuroplasticity
02:06:44 Mania, Creativity & Occupations
02:15:33 Bipolar Disorder: Diagnosis, Neural Circuits & Treatment
02:17:45 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,My guest this episode is Dr. Charles Zuker, PhD, Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind.
#HubermanLab #Sugar #Taste
Thank you to our sponsors
Thesis: https://takethesis.com/huberman
ROKA: https://roka.com/huberman
Helix Sleep: https://helixsleep.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network
Subscribe to the Huberman Lab Podcast
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Google Podcasts: https://bit.ly/3amI809
Other platforms: https://hubermanlab.com/follow
Dr. Charles Zuker
Columbia Zuckerman Institute: https://zuckermaninstitute.columbia.edu/charles-s-zuker-phd
Lab website: https://www.zukerlab.com
Howard Hughes Medical Institute (HHMI) profile: https://www.hhmi.org/scientists/charles-s-zuker
Timestamps
00:00:00 Dr. Charles Zuker & Taste Perception
00:03:05 Momentous Supplements
00:04:35 Thesis, ROKA, Helix Sleep
00:08:35 Sensory Detection vs. Sensory Perception
00:11:48 Individual Variations within Perception, Color
00:16:20 Perceptions & Behaviors
00:20:19 The 5 Taste Modalities
00:26:18 Aversive Taste, Bitter Taste
00:28:00 Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor
00:30:14 Additional Taste Modalities: Fat & Metallic Perception
00:34:02 Tongue “Taste Map,” Taste Buds & Taste Receptors
00:39:34 Burning Your Tongue & Perception
00:42:54 The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence
00:51:55 Positive vs. Negative Neuronal Activation & Behavior
00:56:16 Acquired Tastes, Conditioned Taste Aversion
01:01:44 Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime
01:09:14 Integration of Odor & Taste, Influence on Behavior & Emotion
01:17:26 Sensitization to Taste, Internal State Modulation, Salt
01:24:05 Taste & Saliva: The Absence of Taste
01:28:10 Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response
01:36:23 Vagus Nerve
01:43:09 Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis
01:52:03 Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite
01:54:06 Cravings & Gut-Brain Axis
01:57:30 Nutrition, Gut-Brain Axis & Changes in Behavior
02:01:53 Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods
02:10:38 Favorite Foods: Enjoyment, Sensation & Context
02:15:58 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network
Articles
Rapid and reversible control of human metabolism by individual sleep states: https://bit.ly/3RofUmU
Resetting the late timing of ‘night owls’ has a positive impact on mental health and performance: https://bit.ly/3uD54Qd
Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior: https://bit.ly/3uGvOz5
The Role of Gene Encoding Variation of DRD4 in the Relationship between Inattention and Seasonal Daylight: https://bit.ly/3Ob154l
Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain: https://go.nature.com/3c6AQi4
Human physiological responses to immersion into water of different temperatures: https://bit.ly/3IumXX1
The effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress: https://bit.ly/3AChHib
Other Resources:
The Darya Rose Show: Sunscreen & Sunprotection with Dr. Brian Diffey: https://bit.ly/3IqHuf0
Huberman Lab: Controlling Your Dopamine for Motivation Focus & Satisfaction: https://bit.ly/3IqQzVb
Huberman Lab: ADHD & How Anyone Can Improve Their Focus: https://bit.ly/3uDo4Oo
Huberman Lab: Using Deliberate Cold Exposure for Health & Performance: https://bit.ly/3AFfDGi
Huberman Lab: Tools for Managing Stress & Anxiety: https://bit.ly/3AzlRay
Timestamps
00:00:00 Optimizing Neurochemicals to Improve Health
00:03:40 Momentous Supplements
00:04:30 Sleep & Maintaining Healthy Metabolism
00:09:52 Tools: How to Wake Up Earlier, Night Owls
00:19:32 AG1 (Athletic Greens), Thesis, InsideTracker
00:22:05 Nervous System Overview
00:31:32 How Neuromodulators Work
00:34:24 Baseline Neuromodulator Levels, 3 Daily Phases
00:42:15 Hormones Modulate Neuromodulators
00:52:12 The 4 Major Types of Neuromodulators
01:01:45 Tool Kit 1: Increase Baseline Dopamine & Focus
01:08:52 Tyrosine-rich Foods & Dopamine
01:10:59 Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine
01:16:00 Deliberate Cold Exposure & Dopamine
01:21:12 Tool Kit 2: Additional Tips to Increase Dopamine
01:26:10 Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness
01:34:34 Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods
01:37:29 Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine
01:44:47 Tool Kit 5: Behavior to Increase Focus & Acetylcholine
01:46:56 Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being
01:50:51 Tools: Tryptophan-Rich Foods & Serotonin
01:53:31 Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol
02:02:14 Use the Neurochemical Toolkit to Meet Individual Goals
02:06:44 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.
#HubermanLab #Exercise #StrengthTraining
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
ROKA: https://www.roka.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network
Subscribe to the Huberman Lab Podcast
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Google Podcasts: https://bit.ly/3amI809
Other platforms: https://hubermanlab.com/follow
Jeff Cavaliere
Website: https://athleanx.com
YouTube: https://www.youtube.com/c/athleanx
Instagram: https://www.instagram.com/athleanx
Twitter: https://twitter.com/trainer2thepros
Facebook: https://www.facebook.com/athleanx
Jeff's Articles on Workout Splits:
https://athleanx.com/articles/the-best-workout-split-for-maximum-muscle-gains
https://athleanx.com/articles/the-best-way-to-split-up-your-workouts-surprise
Hand Grip Dynamometer: https://amzn.to/3P3Y2M9
Jeff's Videos:
Jump Rope Video: https://youtu.be/FpE7TbADcYs
High Pull Video: https://youtu.be/1SnVJDt7jts
Fixing Back Pain Video: https://youtu.be/DWmGArQBtFI
Timestamps
00:00:00 Jeff Cavaliere, Physical Training
00:03:27 Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA
00:08:38 Tool: A Fitness Plan for General Health
00:13:27 Tool: Optimizing Body Part Training Splits
00:20:12 Two-a-Day Training
00:22:33 Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
00:28:24 Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
00:35:05 “Muscularity” & Resting Tone
00:41:31 Tool: Muscle Recovery & Soreness, Grip Strength
00:50:39 Sleep & Sleep Position
00:57:24 Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
01:07:23 Tool: Jumping Rope
01:12:56 Internal & External Rotation, Upright Row vs. High Pull
01:24:27 Back Pain Relief & Medial Glutes, Body Pain & Origins
01:37:39 Tool: Properly Holding Weights & Deepening Grip
01:43:54 Tool: Physical Recovery, Heat & Cold Exposure
01:47:19 Tool: Record Keeping for Training Performance & Rest Time
01:51:47 Nutrition Principles & Consistency, Processed Foods & Sugar
02:00:15 Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
02:11:25 Training in Men vs. Women, Training for Kids & Adolescents
02:18:05 Tool: Pre- and Post-Training Nutrition
02:26:30 Intensity & Training Consistency
02:29:53 AthleanX, Jesse Laico & Fitness Journeys
02:38:27 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Social & Website
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
TikTok - https://www.tiktok.com/@hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network
Subscribe to the Huberman Lab Podcast
Apple Podcasts: https://apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Google Podcasts: https://bit.ly/3amI809
Other platforms: https://hubermanlab.com/follow
Full show notes & links to peer-reviewed articles: https://hubermanlab.com/the-science-and-treatment-of-obsessive-compulsive-disorder
Timestamps
00:00:00 Obsessive-Compulsive Disorder (OCD)
00:03:01 Momentous Supplements, AG1 (Athletic Greens), Thesis, Eight Sleep
00:08:28 What is OCD and Obsessive-Compulsive Personality Disorder?
00:11:18 OCD: Major Incidence & Severity
00:15:10 Categories of OCD
00:21:33 Anxiety: Linking Obsessions & Compulsions
00:27:33 OCD & Familial Heredity
00:29:10 Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops
00:39:36 Cortico-Striatal-Thalamic Loop & OCD
00:46:39 Clinical OCD Diagnosis, Y-BOCS Index
00:51:38 OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy
01:01:56 Unique Characteristics of CBT/Exposure Therapy in OCD Treatment
01:10:18 CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs)
01:22:30 Considerations with SSRIs & Prescription Drug Treatments
01:25:17 Serotonin & Cognitive Flexibility, Psilocybin Studies
01:31:50 Neuroleptics & Neuromodulators
01:36:09 OCD & Cannabis, THC & CBD
01:39:29 Ketamine Treatment
01:41:43 Transcranial Magnetic Stimulation (TMS)
01:46:22 Cannabis CBD & Focus
01:47:50 Thoughts Are Not Actions
01:51:27 Hormones, Cortisol, DHEA, Testosterone & GABA
02:00:55 Holistic Treatments: Mindfulness Meditation & OCD
02:03:28 Nutraceuticals & Supplements: Myo-Inositol, Glycine
02:09:45 OCD vs. Obsessive Compulsive Personality Disorder
02:20:53 Superstitions, Compulsions & Obsessions
02:31:00 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
,1,My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern’s research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson’s disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement.
#HubermanLab #Science #Neuroscience
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Dr. Casey Halpern
Penn Medicine Profile: https://www.pennmedicine.org/providers/profile/casey-halpern
Twitter: https://twitter.com/halpernc
LinkedIn: https://www.linkedin.com/in/casey-halpern-a1569749
Responsive Neurostimulation For Loss Of Control Eating (DBSLOC) Study: https://www.clinicaltrials.gov/ct2/show/NCT03868670
Articles
Pilot study of responsive nucleus accumbens deep brain stimulation for loss-of-control eating: https://go.nature.com/3Sc1ZA1
Timestamps
00:00:00 Dr. Casey Halpern & Disordered Eating & Brain Stimulation
00:03:18 ROKA, Eight Sleep, InsideTracker
00:07:19 Momentous Supplements
00:08:28 Neurosurgeon’s View of the Brain, Neurosurgery Specialization
00:13:05 Deep Brain Stimulation & Other Unexpected Positive Effects
00:17:20 Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies
00:25:40 Brain Areas in OCD, Risk, Rewards & Addiction
00:31:11 AG1 (Athletic Greens)
00:32:27 Facial and Vocal Ticks, Stimulants, Stress & Superstition
00:39:28 Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity
00:47:18 Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation
00:49:49 Binge Eating Disorder & Loss of Control Eating
00:53:02 Developing Binge Eating Disorder: Predisposition, Environment, Stress
01:02:07 Electrodes in Nucleus Accumbens, Identifying “Craving Cells”
01:11:41 Effects of Stimulation, Interrupting Craving, Intermediate Stimulation
01:16:46 Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia
01:23:14 Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation
01:32:27 MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson’s
01:36:40 Future of Non-Invasive Brain Stimulation, Epilepsy & Depression
01:41:51 Pre-Behavioral States in Compulsion & Awareness, Mood Provocation
01:48:02 Machine Learning/Artificial Intelligence & Compulsion Predictions
01:53:05 Neurosurgeon Hands, Resistance Training & Deadlifts
01:59:00 “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training
02:09:53 Daily Habits: Sleep, Exercise, Mediation
02:11:59 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn
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. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
