Menu Close. ), Other considerations for exercise choice: choose a movement youre confident in because pain cave happens quickly; be mindful of heavy eccentric loads (no box jumps, downhill sprints, etc. Oh, and learning a lot on the way! Thank you to our sponsors Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). We also discuss existing and emerging tools for measuring and changing how our nervous system works. Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. 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! Show sub menu. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Host: Andrew Huberman ( @hubermanlab) 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). For more than 20 years, Dr. Huberman has consistently published original research findings and review . Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk." This simple breath assessment indicates where our nervous system is and how reactive we InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you From Jocko Willink comes an updated edition of the blockbuster bestselling leadership book that Adjunctive triple chronotherapy rapidly improves mood and suicidality in suicidal depressed inpatients, Extreme Ownership: How U.S. Navy SEALs Lead and Win, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Both Males & Females, Rick Rubin: How to Access Your Creativity, Developing a Rational Approach to Supplementation for Health & Performance, Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others, The Science of Creativity & How to Enhance Creative Innovation, Using Caffeine to Optimize Mental & Physical Performance, Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive, Dr. Chris Palmer: Diet & Nutrition for Mental Health, Science-Based Tools for Increasing Happiness, Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle, How Meditation Works & Science-Based Effective Meditations, Dr. Eddie Chang: The Science of Learning & Speaking Languages, Fitness Toolkit: Protocol & Tools to Optimize Physical Health, Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring, The Effects of Cannabis (Marijuana) on the Brain & Body, Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating, Nicotines Effects on the Brain & Body & How to Quit Smoking or Vaping, Dr. David Anderson: The Biology of Aggression, Mating, & Arousal, Focus Toolkit: Tools to Improve Your Focus & Concentration. 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. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. The importance of studying both sexes of animals and humans in scientific research to reveal important sex differences that can impact health practices, such as responses to drugs and sleep schedules. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health, The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review, Lifting weights, intervals, steady state exercise everything works for fat loss because its increasing the demand for energy and increasing respiration rate, The exact method doesnt matter as much as consistency, The bottom line to lose weight, you can play with the diet you prefer (whether its low fat, low carb, etc.) Close your eyes and try to put 100% of focus on the third eye or breathing for three breaths; Open eyes and visually focus on one body part or area for three breaths; Look at something in the environment for three breaths; Focus on something further for three breaths; Acknowledge you are a small body in a large world for three breaths; Step back to interoception for three breaths, Remember, pay attention to breathing the whole time, Benefits of meditation last beyond the actual practice itself, Meditation isnt just one thing like exercise, different meditation practices have a specific focus or goal, You can consciously adjust the acuity of your attention because of the ability to engage the left prefrontal cortex, Brain tissue does not have sensory neurons, Meditation practice trains you for interoceptive practice if you are prone to anxiety, walking or moving meditation may be more beneficial to avoid intrusive interceptive thoughts, Then, choose the meditation that allows you to practice working against the default state train the thing that you do less easily, The friction allows you to change neural circuitry, Exteroceptive bias meditation focusing on something in the environment around you, Interoceptive bias meditation focusing on the internal state and breathe, In many breathwork practices, you actively inhale and actively exhale, Positive effects of meditation on mood: being present correlates to happiness, Be cautious with meditation time: meditation too close to sleep may actually disrupt it since its a practice of focus, Its a controversial finding but regular meditation may reduce sleep needs and allow people to function better cognitively and physically via cortisol management, Yoga nidra can reduce cortisol and enhance neuromodulators as much as or more than traditional meditation, To get better at falling asleep or falling back asleep in the middle of the night, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, mood, and deliberately manage interoception/exteroception, traditional meditation is beneficial. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical. I explain the neural (brain) circuits that underlie goal setting and pursui. The study needs more support from additional research, but it points to potentially useful benefits of red light. Early in the day, we need more light to trigger our wake-up signals, while in the evening we need to be mindful of the sensitivity of our systems to light. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. Andrew Huberman Podcast /dr andrew huberman. In this episode of the Huberman Lab Podcast, learn all about breathing - the biology of respiration, nose versus mouth breathing,. In the second part of our 2 part coverage of this Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and Sally Fallon Morell is here to discuss a growing concern in the food industry: the use of seed oils, which are making people sick. The official podcast of comedian Joe Rogan. They examine the role of clinical hypnosis for the treatment of Andrew Huberman and Dr. Alia Crum discuss how mindset shapes how we interact and react to the world around us. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. 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? 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. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Prevention of traumatic headache, dizziness, and fatigue with creatine administration. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Close. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. In this episode of the Huberman Lab podcast, Andrew Huberman takes a deep dive into all things cannabis: biological mechanisms underlying its effects, medical applications, impact on body systems, adverse health consequences, and much more. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. In addition to the anatomy and physiology, you will Andrew Huberman and Dr. David Spiegel take a deep dive into self-hypnosis. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. Huberman Lab. The use of information on this podcast or materials linked from this 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. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. 2-3 second inhale and 2-3 second exhale, Most people over-breathe which kicks them into hyperventilation faster, Gear 2: inhaling and exhaling through nasal breathing at whatever rate needed, but still in equal time distribution, Gear 3 & 4: using mouth breathing once nasal breathing is no longer sustainable, The more in tune you can get with carbon dioxide sensitivity, the more you can improve (check out, Train for what you want to improve if you have a specific goal (if you want to get better at sprinting, run; if you want to get better at assault bike sprints, practice those, etc. 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. Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Dr. Andrew Huberman is a tenured Professor o Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. 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. The information provided in this show is. My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. For the full show notes, visit hubermanlab.com. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. His laboratory studies neural . You will find the rewards, meaning the dopamine release inside of effort if you repeat this over and over again." 126 7 r/HubermanLab Join 24 days ago Tools for measuring and changing how our nervous system works, including YouTube, Apple Podcasts and Spotify we,... Are preferred over plugging in and using various products to explore and figure out how our nervous works. At Stanford School of Medicine to the anatomy and physiology, you will Andrew Huberman #! Thermogenesis, where every time we eat, we experience an increase in body temperature as beings... 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