The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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How to Optimize Your Brain-Body Function & Health | Episode 30
This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them. Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Links: Sonnenburg, Cell Press Study - https://bit.ly/SonnenburgCellPress Timestamps: 00:00:00 Your Sense of Self: Interoception 00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation 00:03:30 Attributions 00:08:22 Main Drivers of Feelings & Performance 00:11:45 Brain-Body: A Mechanical & Chemical Dialogue 00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue 00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing 00:29:08 Sensing Lung Pressure: Piezo Receptors 00:30:54 Carbon Dioxide, From Air to Blood 00:34:02 Protocol 5: Alert While Calm 00:40:50 Baroreceptors: Hering-Breuer Reflex 00:42:47 Gut Volume & The Desire to Open Your Mouth 00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting 00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar 00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients 00:58:58 Gut Acidity (Is Good) 01:02:20: Improving Nasal Microbiome 01:04:13 Inflammation & Microbiome: Fiber vs. Fermented 01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods 01:13:10 Leaking Guts, Auto-Immune function & Glutamine 01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin 01:18:30 Probiotics & Brain Fog 01:21:45 Nausea: Happens in Your Brain; Area Postrema 01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc. 01:30:40 Fever: Triggers and Control Knobs: OVLT 01:37:00 Protocol 10: Cooling the Blood Properly 01:38:53 Sensing Feelings, Vagus Nerve, Stress 01:41:50 Mental Emotions Reflect Bodily Conditions 01:45:00 Sensing Other People’s Emotions via the Body 01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat 01:50:40 Conclusions & Resources
Dr. Lex Fridman: Machines, Creativity & Love | Episode 29
Dr. Lex Fridman PhD, is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality. Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman Connect with Dr. Lex Fridman: Instagram - https://instagram.com/lexfridman/ Twitter - https://twitter.com/lexfridman Facebook - https://www.facebook.com/lexfridman/ YouTube - https://www.youtube.com/lexfridman Podcast - https://lexfridman.com/podcast/ Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: https://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Links: Hedgehog and the Fog - https://www.youtube.com/watch?v=ThmaGMgWRlY Timestamps: 00:00:00 Introduction: Lex Fridman 00:07:35 What is Artificial Intelligence? 00:26:46 Machine & Human Learning 00:32:21 Curiosity 00:36:55 Story Telling Robots 00:40:48 What Defines a Robot? 00:44:30 Magic & Surprise 00:47:37 How Robots Change Us 00:49:35 Relationships Defined 01:02:29 Lex’s Dream for Humanity 01:11:33 Improving Social Media 01:16:57 Challenges of Creativity 01:21:49 Suits & Dresses 01:22:22 Loneliness 01:30:09 Empathy 01:35:12 Power Dynamics In Relationships 01:39:11 Robot Rights 01:40:20 Dogs: Homer & Costello 01:52:41 Friendship 01:59:47 Russians & Suffering 02:05:38 Public vs. Private Life 02:14:04 How To Treat a Robot 02:17:12 The Value of Friendship 02:20:33 Martial Arts 02:31:34 Body-Mind Interactions 02:33:22 Romantic Love 02:42:51 The Lex Fridman Podcast 02:55:54 The Hedgehog 03:01:17 Concluding Statements
Maximizing Productivity, Physical & Mental Health with Daily Tools | Episode 28
In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.helixsleep.com/huberman Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network Timestamps: 00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity 00:04:08 Sponsors 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum 00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors) 00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning 00:22:43 What To Do If You Can’t View The Sun: Blue Light 00:26:50 Protocol 4: Hydrate Correctly 00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking 00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon 00:32:30 What Actually Breaks A Fast & What Doesn’t? 00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea 00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise 00:48:30 Optimal Time of Day To Do Hard Mental Work 00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio 01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC 01:10:00 Protocol 9: Eat For Brain Function & Mood 01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range 01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com 01:31:15 Protocol 12: Hydrate Correctly, Nap Rules 01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine 01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep 01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work 01:55:00 Protocol 16: Preventing Middle of the Night Waking 01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep 02:05:20 Neural Network, Supplement Sources, Sponsors Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
The Science of Hearing, Balance & Accelerated Learning | Episode 27
This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects". Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network Links: Review on spacing effects and learning: https://bit.ly/3qM6bto Micro-rest and accelerated learning: https://bit.ly/3hitXKM Ear movement: https://bit.ly/2TrS9Bf Ears making sounds, hormones: https://bit.ly/3yneKgV Binaural beats: review and references: https://bit.ly/36fggFO Timestamps: 00:00:00 Overview of Topics 00:02:20 Protocol: New Data for Rapid Learning 00:09:10 Introduction: Hearing & Balance 00:13:53 How We Perceive Sounds 00:21:56 Your Hearing Brain (Areas) 00:23:48 Localizing Sounds 00:28:00 Ear Movement: What It Means 00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation 00:35:30 Binaural Beats: Do They Work? 00:43:54 White Noise Can Enhance Learning & Dopamine 00:51:00 Headphones 00:55:51 White Noise During Development: Possibly Harmful 01:03:25 Remembering Information, & The Cocktail Party Effect 01:12:55 How to Learn Information You Hear 01:18:10 Doppler 01:22:43 Tinnitus: What Has Been Found To Help? 01:30:40 Aging: How Big Are Your Ears? 01:35:00 Balance: Semi-Circular Canals 01:40:35 A Vestibular Experiment 01:43:15 Improve Your Sense of Balance 01:48:55 Accelerating Balance 01:51:55 Self-Generated Forward Motion 01:56:25 Dizzy versus Light-Headed 01:58:38 Motion Sickness Solution 02:01:23 Synthesis
Dr. Karl Deisseroth: Understanding & Healing the Mind | Episode 26
Dr. Karl Deisseroth, MD, PhD, is a Clinical Psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works. Dr. Karl Deisseroth: Twitter: https://twitter.com/KarlDeisseroth New book: https://amzn.to/3diiKHG Lab Website: https://web.stanford.edu/group/dlab Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: https://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network Timestamps: 00:00:00 Introduction 00:07:41 Using Language to Understand the Mind 00:12:19 Blood Tests For Mental Disease 00:13:38 The Largest Challenges Facing Treatment of Mental Health 00:20:21 Predicting Depression & Suicide 00:22:47 Drugs That Work for Brain Illness 00:27:01 What Would A Cure For the Broken Mind Look Like? 00:32:23 Channelopsins: Tools For Understanding & Treating the Mind 00:39:10 Curing Blindness with Channelopsins 00:41:58 Why Karl Became a Scientist 00:47:10 Vagus Nerve In Depression 00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins 00:58:34 Using the Dialogue with Patients to Guide Treatment 01:00:52 How Our Eyes Reveal Our Mental Health 01:06:04 Controlling Structures Deep In the Brain 01:08:23 The Most Effective Drugs Often Have the Most Side Effects 01:09:50 Do Psychiatrists Take the Drugs They Prescribe 01:14:15 Moving From Experimental Tools To Novel Treatments 01:16:00 Brain-Machine Interfaces & Neuralink 01:19:30 ADHD & Dr. Deissroth’s Approach To Focusing His Mind 01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family 01:35:41 New Ways of Exploring Brains: CLARITY 01:38:49 What Is Special About the Human Brain? 01:46:03 Psychedelics 01:54:12 MDMA 01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions” 01:59:42 Connecting with Dr. Deisseroth on Twitter
How Smell, Taste & Pheromone-Like Chemicals Control You | Episode 25
This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste. Sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker Athletic Greens Timestamps: 00:00:00 Intro 00:06:02 Sensing Chemicals: Smell, Taste and Chemicals That People Make To Control Each Other 00:09:10 Vision Protocols Recap (Brief): Near-Far Viewing and 2 hours/day outside, and Correction 00:12:20 Color Vision: Excellent Resource: What is Color? (The Book) 00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin 00:17:28 The Chemicals From Other People’s Tears Lower Testosterone and Libido 00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells 00:24:40 Smells and Memory: Why They Are So Powerfully Associated 00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males and Timing Female Puberty 00:28:56 Sniffing Creates Alertness and If Done Properly Can Help You Focus and Learn Better 00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell and Taste 00:35:50 Smelling Salts, Ammonia and Adrenaline 00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, and Tasting Better 00:43:45 Smell As A Readout Of Brain Health and Longevity; Regaining Lost Sense Of Smell 00:48:30 Dopamine, Sense Of Smell, New Neurons and New Relationships 00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge and Speed Recovery 00:53:33 Using Smell To Immediately Becoming Physically Stronger 00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness 00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways Of Your Nervous 00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk 01:03:00 Skunks, Costello, All Quiet On The Western Front 01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex 01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid and Fatty Acid Sensing, Fermentation 01:13:48 Our 6th Sense of Taste: FAT Sensing 01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth and Regeneration 01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity 01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas. Aggression Versus Passivity 01:25:05 Eating More Plants Versus Eating More Meat, Cravings and Desire 01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries 01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods 01:32:28 Appetitive and Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods 01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture 01:39:00 How Processed Food Make You Crave More Processed Foods 01:39:44 Protocol 4: Invert Your Sense of Sweet and Sour: Miracle Fruit; Swapping Bitter and Sweet 01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males and Females 01:46:40 Do Women Influence Each Others Menstrual Cycles? 01:49:19 Recognizing the Smell Of Your Romantic Partner 01:50:30 Differences In Odor Detection Ability, Effects Of Hormones 01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior 01:56:40 Summary
The Science of Vision, Eye Health & Seeing Better | Episode 24
This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age. Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network Link to eye exercise videos for smooth pursuit, amblyopia, etc. (Numbering of videos does correspond to numbers in episode caption.) https://www.youtube.com/c/VisualExercises/videos Timestamps: 00:00:00 Introduction 00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy 00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better 00:10:35 Our Eyes: What They Really Do, & How They Work 00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells 00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light 00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World) 00:24:05 Everything You See Is A Best Guess, Blind Spots 00:25:50 Depth Perception 00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes 00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology; 00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day 00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens 00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing” 00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily 00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down 00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness) 01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds, 01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day 01:06:05 Protocol 8: Smooth Pursuit 01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week 01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision 01:16:20 Dry Eyes; Blinking, Protocol 11 01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12 01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training 01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain 01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision 01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow 01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision 01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics
How To Build Endurance In Your Brain & Body | Episode 23
In this episode, I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: Muscular endurance. Long-duration (single-set) efforts. The two kinds of high-intensity interval training that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort, maximizing quality of effort, and the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. As always, both science, mechanism and tools are discussed throughout Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: https://www.thorne.com/u/huberman Mechanistic review of training adaptations Example protocols
Science & Tools For Muscle Growth, Increasing Strength & Muscular Recovery | Episode 22
In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Belcampo - https://belcampo.com/huberman Headspace - https://headspace.com/specialoffer Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman
How to Lose Fat with Science-Based Tools | Episode 21
This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation.
How to Learn Skills Faster | Episode 20
This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed. Thank you to our sponsors: Belcampo - https://belcampo.com/huberman InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Timestamps: 00:00:00 Introduction 00:06:28 Skill Acquisition: Mental & Physical 00:08:40 Clarification About Cold, Heat & Caffeine 00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & BoostHRV Entrainment 00:16:08 Physical Skills: Open-Loop Versus Closed-Loop 00:18:50 Three Key Components To Any Skill 00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior 00:23:30 Upper Motor Neurons for Deliberate Movement & Learning 00:25:00 Lower Motor Neurons Control Action Execution 00:25:26 What To Focus On While Learning 00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth 00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment 00:34:00 Learning To Win, Every Time 00:39:26 Errors Solve the Problem of What Focus On While Trying to Learn Skills 00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad 00:44:40 The Framing Effect (& Protocol Defined) 00:46:10 A Note & Warning To Coaches 00:48:30 What To Do Immediately After Your Physical Skill Learning Practice 00:53:48 Leveraging Uncertainty 00:56:59 What to Pay Attention To While Striving To Improve 01:04:45 Protocol Synthesis Part One 01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained 01:11:06 How To Move From Intermediate To Advanced Skill Execution faster: Metronomes 01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators 01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”) 01:22:02 Protocol For Increasing Limb Range of Motion, Immediately 01:28:30 Visualization/ Mental Rehearsal: How To Do It Correctly 01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training) 01:35:34 Imagining Something Is Very Different Than Actually Experiencing It 01:37:58 Cadence Training & Learning “Carryover” 01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC 01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization 01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions 01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks
Supercharge Exercise Performance & Recovery with Cooling | Episode 19
This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance. Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Helix - https://helixsleep.com/huberman Theragun - https://theragun.com/huberman Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Timestamps: 00:00:00 Introduction 00:05:08 Physical Performance & Skill Learning 00:06:40 Optimal Learning Protocol (Recap): 4 Steps 00:08:31 Variables Impacting Physical Performance 00:10:00 Temperature Is the Dominant Variable 00:12:08 Understanding Mechanism Is Key 00:13:42 Heat: The Enemy of All Performance (& Why) 00:16:30 Blood Flow & Sweating & Piloerection 00:22:35 Heat Is What Limits Effort: Even If You Feel Fine/Motivated 00:25:29 Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability 00:26:42 Heat Induced Confusion & Death 00:30:02 The Three Body Parts Best For Heating & Cooling Your Whole Body 00:31:38 Face, Palms, Bottoms of Feet; Glabrous Skin 00:33:00 Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)! 00:37:15 Palmar Cooling Can Supercharge Your Athletic Performance 00:38:35 ATP, Pyruvate Kinase & Heat 00:40:55 Palmer Cooling Outperforms Anabolic Steroids Several-Fold 00:43:45 Increasing Endurance, Willpower & Persistence 00:46:33 Cardiac Drift, & Moving the ”I Quit” Point 00:50:44 Deliberate Heating: Myths and Better Protocols 00:53:20 Protocols For Self-Directed Cooling To Vastly Improve Performance 00:59:23 How To Use Cold To Recover Faster & More Thoroughly 01:02:05 Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc. 01:06:29 Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter 01:09:44 Are Stimulants Counter Productive For Performance? It Depends. 01:12:00 The Caffeine Rule & “Caffeine Adaptation” 01:14:20 NSAIDs for Training: Performance Enhancements & Risks 01:17:00 The Best Way to Explore Your Own “Parameter Space” 01:18:35 Tools: How To Try 01:21:35 Cost-Free Support, & Additional Support & Resources
Boost Your Energy & Immune System with Cortisol & Adrenaline | Episode 18
This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function. Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman Headspace - https://headspace.com/specialoffer Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Links: Intermittent Fasting & Growth Hormone Mechanism https://pubmed.ncbi.nlm.nih.gov/29233536/ Habitual Coffee Drinking & Changes In Brain Connectivity https://pubmed.ncbi.nlm.nih.gov/33875801/ Timestamps: 00:00:00 Introduction 00:05:41 Energy & Your Immune System, & Learning Faster 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone 00:11:56 Why Your Stomach Growls 00:13:09 Hot Baths & Hormones 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s 00:19:48 Adrenaline Basics In Two Minutes 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good 00:35:00 Does Mindset During Stress Matter? 00:36:15 Protocols: Adrenaline Breathing Described 00:39:00 Practices To Increase Energy Without Increasing Stress 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools 00:55:11 Timing Thyroid Release For Energy 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning 01:02:45 An Optimal Learning Protocol 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits” 01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy” 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops 01:14:00 Bombesin: Energy Without Eating 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin) 01:28:50 Apigenin: Anti-Cortisol 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning) 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental 01:39:00 Prescription Compounds 01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body 01:42:11 Ways To Apply Knowledge Presented Today 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”
How to Control Your Metabolism by Thyroid & Growth Hormone | Episode 17
This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed. Sponsors Four Sigmatic - http://foursigmatic.com/huberman Blinkist - http://blinkist.com/huberman Munk Pack - http://munkpack.com - Use code: huberman Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne http://www.thorne.com/u/huberman Study on thermal stress and hormones Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men Timestamps 00:00:00 Introduction 00:06:05 Thyroid & Growth Hormone 00:08:44 Food Shapes: Do They Matter? 00:11:43 Stevia: Naming & Impact 00:13:30 Metabolism 101: Your Brain the Furnace 00:17:33 Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary 00:21:04 Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues 00:22:45 Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function 00:26:05 How Much Iodine Do We Need? By Food, Supplement or Ocean Air 00:28:09 Selenium For Thyroid: Brazil Nuts & Other Valuable Sources 00:33:05 Selenium For Pregnancy, Prostate Cancer Risk, Acne 00:35:20 “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine 00:39:00 Other Benefits of Iodine: Reducing Inflammation 00:41:00 Why & How Increased Thyroid Increases Metabolism 00:42:12 What To Eat To Support Your Brain 00:43:00 Hyperthyroidism (Too Much) & Hypothyroidism (Too Little) 00:44:35 Menstruation: Thyroid Carbohydrate & Sugar Craving 00:45:33 Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain 00:48:39 Growth Hormone: What, Why & How 00:51:18 Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy 00:53:40 How To Powerfully Increase Growth Hormone: Know The Natural Triggers 00:54:49 Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep 00:55:43 Delta Wave Brain Activity Is the Trigger For Growth Hormone Release 00:58:25 LOW Doses of Melatonin Supplementation For Increasing GH Release 01:01:00 Book: Altered Traits, Binaural Beats? Delta Waves Access 01:04:35 Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups 01:08:40 Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release 01:10:36 Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer 01:14:10 Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine 01:18:20 Arginine & Exercise Together Can Be Counter-Productive 01:19:50 L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution 01:23:09 Growth Hormone Changes Across The Lifespan: No One Escapes 01:26:00 Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone 01:29:20 Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!) 01:34:30 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin 01:36:00 Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc. 01:42:25 Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone 01:44:00 Zero Cost & Other Ways to Support Our Podcast; & Thank You!
How Hormones Control Hunger, Eating & Satiety | Episode 16
This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite-- and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more. Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin". Thank you to our sponsors: InsideTracker - http://insidetracker.com/huberman Athletic Greens - http://athleticgreens.com/huberman Munk Pack - http://munkpack.com - Code: huberman Patreon: https://www.patreon.com/andrewhuberman Supplements (Thorne): http://www.thorne.com/u/huberman Links: Dr. Lustig’s Lecture Paper In Cell Metabolism On Processed Food Effects Timestamps: 00:00:00 Introduction 00:06:59 Hunger: Neural & Hormonal Control 00:08:32 Chewing & Hunger 00:11:05 Siamese Rats Reveal the Importance of Hormones In Hunger 00:13:08 Neurons That Powerfully Control Hunger by Releasing Specific Hormones 00:16:28 Anorexia & Extreme Overeating 00:16:57 Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH) 00:20:03 Blue-blockers, Injecting a-MSH: Instant Tan & Priapism 00:22:30 Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control 00:24:40 Meal Timing Determines Hunger, Not the Other Way Around 00:27:20 Satchin Panda, Circadian Eating & Intermittent(ish) Fasting 00:29:35 How To Rationally Adjust Meal Schedules: The 45min Per Day Rule 00:33:02 CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!” 00:34:55 Eating For Amino Acids, Fatty Acids & Sugar 00:39:05 L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings 00:43:42 Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing 00:49:32 “A Calorie Is NOT A Calorie” After All 00:52:36 Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia 00:56:12 The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon 01:02:40 Movement, Exercise & GLUT-4 01:04:50 Why Sugar Stimulates Your Appetite 01:05:40 Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity 01:07:55 High-Intensity Exercise, Glycogen & Metabolism 01:10:28 Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals 01:15:00 Prescription Compounds That Reduce Blood Glucose: Metformin 01:16:45 Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores 01:22:05 Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc 01:24:34 Acids: Vinegar, Lemons & Limes & False Alkalinity 01:26:40 Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones 01:28:10 Diabetes, Filtering Blood, Sweet Urine 01:31:08 The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes 01:35:19 Summary & Notes About Thyroid, Estrogen, Testosterone 01:37:20 Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast