Learn protocols to improve various kinds of physical endurance, how the body differentially uses energy sources, the mechanisms underlying fat loss, and so much more! Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. Collections integrate the key information on the most important aspects of life, business, and health. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). Peppermint oil outperforms over-the-counter NSAIDs for the treatment of headaches without the side effects, There are different types of headaches, arising from different tissues of the head and neck, To get relief, you need to know which tissue is involved in that specific headache, Headaches can also come from the meninges which are the tissues that line the space between the brain and the skull, When blood vessels or arteries are dilated, theres pressure between the brain and the tissues that causes headaches, The brain itself doesnt have pain receptors, Sinuses allow the passage of fluids through the skull for nourishment but sinuses can become clogged and cause, All experience of pain is neural in origin., Knowing the types of neurons helps us identify how we want to target headache pain we can adjust the relationship between the neurons for relief through medication and behavioral approaches, Usually induced by psychological stress and lack of sleep, Pregnancy is protective against migraines (for an unknown reason), Aura is a prominent feature, the experience of something is about to happen either visually or auditorily (not dj vu), The exact origins of the aura arent clear but are thought to be the result of reduced excitability of neuronal activity, Photophobia originates from neurons in the eye that connect to the eye and respond to short wavelength light and blue light, Other symptoms of migraine headaches: dilation of vessels, photophobia, Taking an aspirin is the worst possible choice its an anti-inflammatory so even more blood will flow and cause pain, Drinking coffee or getting caffeine may help (or hurt) headache treatment (more below), but again, you need to know what type of headache you have, Men get cluster headaches more than women, Like migraines, these headaches will not be relieved with aspirin, Progesterone and estrogen have an impact on the vasodilation system, Most of the effects of a hit to the head dont take place immediately after the hit, they show up days, weeks, months, or years after (full episode on TBI coming), More than 90% of TBIs are a consequence of bicycle, playground, car accident, and construction accidents not sports, Mechanism: nerve cells rely on calcium to generate action potential; creatine can be stored in brain tissue and improves cognition, Dramatically decreases the frequency of headache after TBI and promises for reduction of headache, dizziness, and fatigue from other origins, Even if you just increase omega-3 without changing omega-6, you will experience a reduction in the severity of pain from a headache, People who ingest more linoleic acid from omega-6 do experience more inflammation, vasodilation, and headaches, Reduction in pain is particularly noticeable in hormone-related headaches during menstruation, Avoid activation of cells that would trigger photophobia in the first place if you feel a migraine coming on, shift to use dim orange or red light and avoid blue light, If you can offset early signs, you may be able to reduce probably of headaches entirely, Botox is an advanced modern treatment of Botox when injected into muscles, Some oils outperform over-the-counter NSAIDs for the treatment of headaches without the side effects, Mechanism: peppermint selectively activates certain sensory neurons and inhibits others, Caffeine as vasoconstrictor:it blocks adenosine (vasodilator) so when we drink caffeine, were effectively vasoconstricting headaches caused by vasodilation can be alleviated with caffeine, Caffeine as a vasodilator: caffeine can impinge on the nitric oxide pathway that causes dilation of blood vessels, If you are well rested or its early in the day, you will not experience the vasoconstriction effects of caffeine because adenosine is low or not present caffeine will induce vasodilation, If you have not slept well or its late in the day, caffeine will have more of a vasoconstriction effect, Try non-traditional treatments in lieu of or in conjunction with other treatments, Be mindful of dose! Marijuana use can increase the intrusion of atonia into the wakeful state. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. Here we provide a simple one stop shop to his Andrew Huberman explains how sugar is sensed, metabolized, and used in the body, the connection between sugar, dopamine, and cravings, and Andrew Huberman discusses the role of salt (sodium) in the nervous system and the key role it plays health and mental & physical Andrew Huberman breaks down the profound effect the gut has on the nervous system. Huberman Lab Podcast Notes Huberman Lab Andrew Huberman Podcast / dr andrew huberman Episode 50: Dr. David Berson: Understanding Your Brain's Logic & Function | Huberman Lab Andrew Huberman and Dr. Berson break down the science behind how we learn and perceive the world, our internal landscape, how we process. with a particular strain, you will experience it every time your reaction doesnt change, Reddening of the eyes and dryness of mouth is due to reductions in saliva because of CB1 and CB2 receptors in eyes and mouth, Munchies happen because of signaling of the hypothalamus to the gut which activates neurons and triggers: (1) preoccupation with anticipation and taste of food; (2) narrowed focus on food, There are some anti-pain effects from CB1 effects, Note: most studies dont distinguish between indica and sativa strains, Aside from those who just like being high, people use marijuana to achieve a certain state (such as creativity), Dopamine is closely related to convergent and divergent thinking and creativity, In professions where theres a lot of creativity required (such as artist, musician) there tends to be a lot of manic depression, Cannabis may unlock a willingness to explore different options by reducing anxiety, Both sativa and indica strains impact basal ganglia and CB1 which disrupts neural circuitry speech is the movement of the mouth, People who smoke sativas tend to be more talkative, Cannabis users may read sentences with less intonation and annunciation in voice, Around 6-9% of people have hypoactive sexual desire and activity disorder (reduced libido), Nucleus accumbens and dopamine are particularly vital in sex pathways, Prolactin and dopamine are opposing when dopamine is high, prolactin is low, and vice versa, For people who experience elevated prolactin levels when using marijuana, areas of the brain responsible for sexual arousal were not activated; for people who experience sexual arousal when using cannabis, prolactin is not elevated, Smoking marijuana more than twice per week increases prolactin levels, It seems edible marijuana does not have the same effect on libido and prolactin but the research is not extensive enough to draw definitive conclusions, Chronic cannabis does seem to impair sperm motility, Cannabis increases cortisol in some and reduces it in others, THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Just because marijuana is legal in many places, doesnt mean its safe for everyone, Some of the highest chronic use of cannabis is among youth 16-24 (working or students) this is concerning because it leads to a higher likelihood of developing depression, anxiety, or psychosis later in life because the brain is still developing, In youth who start using marijuana at 12 or 14, the risk of the psychotic episode is greatly increased because of thinning of gray matter (involved in planning & executing plans, and organizing life), Some (not all) recovery of brain function can be restored: focus on behaviors that increase brain health (future episode coming soon) like cardiovascular exercise. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. Temperature is the effector of circadian rhythms and eating also plays a role in shifting the circadian rhythm, particularly when traveling to new locations and adjusting to local meal schedules. Host: Andrew Huberman ( @hubermanlab) Great if you are in an office all day or have a desk job, Stored in muscle cytoplasm so efficiently accessed, The upside is it is a fast energy source but the downside is you have to do something with carbon waste which can increase acidity in muscle by breaking up ATP, but remember, lactate is not the cause of fatigue, For anything below 90-120 minutes, our main concern is carbon waste management, Be careful of ingesting fast carbs prior to exercise to avoid glucose spikes and crash, Practice and train fueling how you will during the race, All living organisms use carbon and ATP in different balances for energy the final endpoint of carbohydrate metabolism is water, ATP, and carbon dioxide, Protein is only aerobic and has to be oxidized and will not enhance performance, Protein is transient and not good at being stored so not an effective fuel source, Theres a tiny amount of fat stored in muscle but the majority of fuel from fat comes systemically this is why you lose fat from the entire body, not just the area you exercise, Like carbohydrates, the final endpoint of fat metabolism is water, ATP, and carbon dioxide, The average person probably has enough fat stored to survive for 30 days (you wouldnt feel good but the point is, fat will never be your limiting factor its just too slow to use), Youll have more pain in small muscle groups youll never throw up after arm day but you might after leg day, An order doesnt matter unless you experience fatigue from previous exercises, You dont need heavy load it only needs to be around what your target is (e.g., want to improve at 50% 1RM just train in that range), You wont be as sore so you can easily do 3-4x per week per muscle group or do more reps in fewer days, Progression: try to add 1-2 reps per week (or more time if the goal is wall sit or plank), Remember, fat isnt your limiter here but carbohydrates will be creating acid problem and oxygen transportation problems, Muscular endurance is localized but anaerobic capacity is systemic, Consider the gear system instead of thinking about zones, Gear 1: can you breathe in and out through your nose at a set cadence? Curious about Andrew Hubermans recipe for good sleep? One such supplement is apigenin, which increases enzymes associated with GABA metabolism. The master circadian clock in the body puts all cells and tissues into a cohesive rhythm, and it does so through two methods: secreting a peptide that signals cells to adjust their clocks, and synchronizing the temperature under which cells exist. where the risk of injury is minimal, Pros & cons of fewer sets: you can train to 100% effort but the downside is the ability to get high volume, Training dose: as many as needed to get to maximum heart rate, typically around 1-3; at least twice per week, Time domain matters if its a one-mile sprint, youll only do it once; in a 20-second burst you can repeat, Sample 1: 30 seconds on, 30 seconds off protocol minimum 4 rounds per bout, at least 1-2 days per week youll cause problems if you try to hit too many days per week, Sample 2: 20 seconds on, 30 seconds off for improved recovery between effort x 6-8 rounds, 1-2 days per week, Play with bursts of varying length, lasting around 20 seconds but no longer than 90 seconds, Rest needs to be sufficient enough to return back to the point of nasal breathing, Round 1: take two minutes to cover as much distance as you can (example 400m), Round 2: Cover the distance you made it in round 1 but it doesnt matter how long it takes you (example 2 minutes 5 seconds), Round 3: use the time domain of Round 2 (example 2 minutes 5 seconds) and cover as much distance as possible, Time frame 5-15 minutes at maximum intensity, Clearing of waste will be a major issue but oxygen demand will take a more prominent role, You want to be doing something where there is no off switch or transition time, Diaphragmatic fatigue is real during max heart rate you will start running into failure until you are more sufficiently trained; the time domain is long so clearing and pH wont be a problem, Train diaphragm and intercostals: pay attention to technical breakdown and inability to maintain posture, You could do steady state on a rest day or after strength training (depending on which is the main goal), Example: you want to run your first half marathon, Accumulate 60-70% of mileage in a moderate intensity zone, Spend 10% of training in 20-second burst arena to drive up fatigue and maximize your ability to recover from waste production; spend the remaining time in max speed, Spend the remaining time in a 5-15 minute zone, for example, 800m run rest & repeat, You dont want just to spend time in a long duration steady state, accumulating miles regularly divide into different stimuli to support. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). The use of information on this podcast or materials linked from this podcast . For more than 20 years, Dr. Huberman has consistently published original research findings and review . Events. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. The brain can be cued to learn better and faster while asleep by providing the same stimulus (such as an odor or tone) that was present during learning. Dr. Andy Galpin (@DrAndyGalpin), Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Dr. Huberman will discuss neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. ), digging deep to find the tools, tactics, and tricks that listeners can use. FAQ. Check out our members only collection packed with Hubermans greatest tips. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Light delivered to other orifices of the body, like the ears, mouth, or nose, might modulate biology but doesnt mediate the process of circadian rhythms. FAQ. They breakdown elements of Dr. Huberman explores the necessity of play and how it forms us as human beings. Andrew Huberman talks about how to arrange our physical workspace and ourselves in that workspace to make us maximally alert, focused, and Andrew Huberman talks about goals and the science of setting and achieving goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Check out our members only collection packed with Hubermans greatest tips. In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. Additional benefits include limited edition Podcast Notes magnet/stickers, entry into the Podcast Notes Premium community, priority Podcast Notes episode requests, and access to the Podcast Notes email archives (which contain every weekly email since 2015). All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Support Scientific Research in the Huberman Lab at Stanford. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Premium. Moving on to red light, which is used in a number of commercial products to improve mitochondrial function and metabolism, Professor Huberman notes that while there are claims attached to these products, none of the studies pointing to the positive effects of red light are published in blue-ribbon journals. Every episode is packed with deeply relatable topics, tactical advice, hilarious screwups, compelling conversations, and the tools and inspiration you need to create a better life. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. As one of the most widely booked and followed podcast hosts and authors in the world, shes sought after by the worlds leading brands and medical professionals for her research-backed tools and motivation. I know this doesn't feel good, but I'm focused on this. In addition to the anatomy and physiology, you will Andrew Huberman and Dr. David Spiegel take a deep dive into self-hypnosis. Menu Close. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. The Huberman Notes will present the science featured on The Huberman Lab Podcast. Here we provide a simple one stop shop to his. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. Newsletter. If you dont have enough muscle, fat loss is a challenge, One bad food choice per day will outkick almost any amount of coverage youve done to add muscle., Lactate (to a point) is actually fuel for the body as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, Speed, power, and skill development have almost no benefit for fat loss because remember those are low weight, a lot of rest, and low volume., Strength is also low for fat loss because its not enough total energy expenditure because reps are low, For example, a strenuous 20-second bout such as running up a flight of stairs, burpees, or jumping jacks, every 4 hours or so at work. Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. I am Dr. Andrew Huberman. Dr. Andrew Huberman is a tenured Professor o And body in direct ways is a compilation of Andrew Huberman & # ;! Created and do not imply any sponsorship or endorsement by the source (... Peaks between 4:00 PM and 6:00 PM years, Dr. Huberman has consistently published original research and... I can not guarantee the accuracy, completeness, or reliability of the information provided these... Created and do not imply any sponsorship or endorsement by the source podcast, Dr. Huberman explores the necessity play... 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