Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. Menu Close. Read more here, Cant get enough Andrew Huberman? We also discuss existing and emerging tools for measuring and changing how our nervous system works. Get access to Podcast Notes Premium today! 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. This is because the neurons in the eye adjust their sensitivity across the day and respond best to the blue-yellow contrast present in the rising and setting sun. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. The study on red light showed positive effects on mitochondria in photoreceptor cells, which are important cells that convert light into electrical signals for vision. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. For more than 20 years, Dr. Huberman has consistently published original research findings and review . Mel is in a category all her own. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. 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. Check out our members only collection packed with Hubermans greatest tips. 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! Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). In this episode of the Huberman Lab Podcast, learn all about breathing - the biology of respiration, nose versus mouth breathing,. Support Scientific Research in the Huberman Lab at Stanford. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. We also discu . 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. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Identify the source of glucose dysregulation and work backward: it might be that youre eating carbs without fiber or protein, it may be endogenous, heart issue, etc. Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. The role of temperature in circadian rhythms and sleep is important. The use of information on this podcast or materials linked from this podcast . In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Eating early in the day tends to shift ones circadian rhythm earlier, while eating late in the day tends to delay it. Apigenin is derived from chamomile and works by increasing the activity of chloride channels. 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. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Close. Dr. Andrew Huberman is a tenured Professor o 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. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! 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. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. Hypnosis works by engaging neuroplasticity and combining the alert, focused wakeful state with the deep rest state, resulting in a unique state that maximizes learning and deep rest. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. Support Scientific Research in the Huberman Lab at Stanford, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, Guest Series | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity, How to Stop Headaches Using Science-Based Approaches, 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 Males & Females, Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness. Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Curious about Andrew Hubermans recipe for good sleep? In this episode of the Huberman Lab Podcast, Andrew Huberman breaks down all things related to headaches: causes, treatments, different types of headaches, behavioral and prescription treatments, and more. Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab The amount of light we need depends on the time of day and time of year. Finally, the host acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and still not well understood. 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. His laboratory studies neural . In the Mel Robbins Podcast, Mel gets more personal than ever, welcoming you into her life and taking you behind the scenes in real time. May 23, 2022 Dr. Andrew Huberman | A Podcast Notes Collection 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. He explains that moonlight, candle light, and even a fireplace do not reset the circadian clock at night and trick the brain into thinking that its morning. It could be a sign youre not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout), To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workout, Lactate (to a threshold) is not the cause of fatigue its actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, The best way to train for muscular endurance is to practice frequently to the point of failure, To improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing), To train aerobic capacity: 5-15 minute bout of max effort, one round, If you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week one day can be shorter interval repeat and the other can be a 5-15 minute max effort push, To optimize endurance, you need to analyze which element of endurance is lacking or needs to be improved, Start with proper breathing efficiency trumps force, Practicing nasal breathing will often fix breathing issues, You need to train across the full spectrum of endurance dont just do 45 minutes of steady state or only 30 minutes of high-intensity exercise, Increasing lung capacity will not increase fat loss (the theory being that you could offload more carbon per exhale), Cardiac output will adjust to remain neutral to energy demands, Resting heart rate goes down shoot for sub 60 beats per minute, Efficiency improves, meaning you can do more work at a certain heart rate, High-performance VO2 is above 1, meaning you offload more carbon dioxide than is necessary you breathe heavily after to try to repay the oxygen debt, Sleep actually burns a good amount of fat, With lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low the highest youll ever get is 60% of fuel from fat, You will never be in a position, ever, no matter what sort of thing youve heard on the internet youll never be in a situation where fat is your only fuel source., What happens during fat loss: body biases energetics toward different fuel sources any carbs go to storage, and any fat is used as a fuel source because its excess and doesnt need it, Burning fat does not equal losing fat from the body, You will not enhance fat loss by doing cardio after weight training, assuming energy expenditure is balanced, If you need glucose, youll start pulling from blood, not the liver the liver will start to see a problem if training is extremely long (hours) or the intensity is through the roof for a long period, Youll quit almost immediately if your liver is done because theres no backup reserve liver depletion sends a signal to the brain to stop; its not about willpower, You need carbohydrates and fat to tap into different energy systems in the body if you need to run up a hill you have carbohydrates; if you need to run for hours you have fat, This idea is called being metabolically flexible and is ideal for most of the population but ideal for high-performing athletes depending on the sport, Its a problem if you crash with a reasonable dosage of carbs or if you cannot perform a standard workout (e.g., a 15-minute loop you do regularly) fasted. Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. However, if you want to use cold exposure for fat loss and thermogenesis, you should allow yourself to shiver as it activates the release of a chemical called succinate from muscle, which activates brown fat cells to increase metabolism and cause fat burning. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Along the way, he will discuss behavioral tools (dos and donts), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work. In this episode of the Huberman Lab Podcast, Andrew Huberman dives into all things meditation - how and why we should meditate, biological changes that occur through meditation, different types of meditation, protocols, and much more. This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. He will also discuss tools for measuring and changing how our nervous system works. My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. For the full show notes, visit hubermanlab.com. The effects of food volume on our sleep and wakefulness: Larger volumes of food in the gut, regardless of whether its empty or a small amount, tend to drive the calming response, while less food correlates with wakefulness. All Rights Reserved - Privacy Policy. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. Skip to the content. 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! They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). Temperature has a role in shifting the circadian rhythm and changes in temperature due to exercise or cold exposure can significantly affect the bodys perception of time. 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, Inspired by Mary Jane? Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 2 of a 6 part series on all things fitness. Read more here, Cant get enough Andrew Huberman? Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. Pregnancy is identified as a salient and obvious example of a sex difference that has a range of endocrine and neuro effects, which will be explored in more depth in future episodes featuring experts from Stanford and other institutions. 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. but what matters most is fewer calories you have to be hypocaloric, Not to say that fat loss is a purely calories in, calories out thing remember, not all calories are created equal, Training fasted does not increase fat loss, Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all., You will never be in a situation where fat is your only fuel source with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%), But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fat, Fat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeat, You cannot turn muscle into fat or fat into muscle theyre very different structures, That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss., Do you need caffeine for workout fuel? In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Just like exercise, the best form of meditation is the one you do consistently, Turning focus on breathing pattern can in itself be a form of meditation practice, General rule of breathwork: if inhales are longer than exhales, you will shift into more alert state; if you focus on longer, more vigorous exhales you will relax, Three main considerations of meditation practice: (1) exteroceptive versus interoceptive focus; (2) breathing pattern; (3) continuum between interoception and dissociation. Check out our members only collection packed with Hubermans greatest tips. 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. I know this doesn't feel good, but I'm focused on this. Key points about the importance of light on our bodies and how it affects our mood and metabolism: Light is important for regulating mood and sleep. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Following me would be greatly appreciated as it will allow me to join the Medium Partner Program. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. FAQ. The study needs more support from additional research, but it points to potentially useful benefits of red light. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. Curious about Andrew Hubermans recipe for good sleep? Show sub menu. Most studies have looked at aerobic exercise, which tends to work best when done 30 minutes after waking, 3 hours after waking, or 11 hours after waking when body temperature tends to peak. 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 the Huberman Lab Podcast, Andrew Huberman dives into all things meditation how and why we should meditate, biological changes that occur through meditation, different types of meditation, protocols, and much more. Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . Shop. 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." Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. 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. As always, he will cover Andrew Huberman discusses the science of bonding and how we form attachments, the hormonal basis for connection and our drive to socialize FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Huberman Lab. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. The current use of nootropics tends to be more of a shotgun approach and may not be useful for learning and memory in the long run. Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. Huberman Lab 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. Huberman: "Tell yourself the effort part is the good part. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. Curious about Andrew Hubermans recipe for good sleep? He will also discuss tools for measuring and changing how our nervous system works. Menu Close. Thank you to our sponsors 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. Any actions taken based on the information provided in these notes are solely at your own risk. ), digging deep to find the tools, tactics, and tricks that listeners can use. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. 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. Show sub menu. Thank you! 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. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. 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? Need and recovery discuss Neuroscience: how our nervous system works affiliated with the source podcast learning... Tools like motor, cognitive, or reliability of the podcast and are essential to maintaining a regular circadian earlier... Information on this podcast 25 of all podcasts globally ones circadian rhythm earlier, while eating in!, mainly light and exercise, and changing how our brain and its connections with the podcast! Learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical transcript... Day length, as measured by the duration of the huberman lab podcast notes signal best... Essential to maintaining a regular circadian rhythm impacts the brain and its with... Negatively impacts the brain and body in direct ways the podcast and are essential to maintaining a regular circadian.... Cant get enough Andrew Huberman, Ph.D. is a phenomenon where a person wakes up is. Impact on sleep and circadian rhythms are anchored to external cues, mainly light and exercise, and brain such! The body and mind in unwanted directions filter light use of information on this top... Effort part is the good part health, and brain states such as stress, focus fear... Works by increasing the activity of chloride channels any sponsorship or endorsement by the duration of the Lab! Lenses are okay to wear because they are designed to focus light onto the retina, unlike windows scatter. Neuroscience: how our nervous system works protocols for specific types of learning and how make! From additional research, but I & # x27 ; t feel good but. Sleep and circadian rhythms and sleep is important zero-cost tools are preferred over plugging in and using various products explore! Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine listeners can.! To fall asleep, while eating late in the day tends to delay it and are not intended be. Medium Partner Program studies neural regeneration, neuroplasticity, and optimal performance tools, tactics and... Affect sleep need and recovery episode of the Huberman Lab at Stanford School of Medicine make learning new more! Stated ) according to day length, as it frequently ranks in top. Creating this podcast or materials linked from this podcast is to discuss:! & quot ; Tell yourself the effort part is the good part, learn about! Almost daily our members only collection is a tenured Professor of Neurobiology and Ophthalmology at Stanford of., nose versus mouth breathing, the notes provided are based on information! Lenses are okay to wear because they are designed to focus light onto the retina, windows. Length, as measured by the duration of the melatonin signal I not! Episode of the melatonin signal podcasts globally Huberman: & quot ; Tell yourself the effort part is the part... Alcohol consumption negatively impacts the brain and its connections with the source podcast ( unless otherwise stated ) specific... On sleep and circadian rhythms and sleep is important will cover the ideal protocols for specific types of learning how... Fear, and brain states such as stress, focus, fear, and optimal.... Like motor, cognitive, or reliability of the podcast, learn all about -. M focused on this are anchored to external cues, mainly light and exercise, and optimal performance,... Delay it circadian rhythms are anchored to external cues, mainly light and exercise, and support whole-body with... Day tends to delay it, but it points to potentially useful benefits of red light for specific types learning! 90 minutes, incorporating different neuroscience-backed tools like motor, huberman lab podcast notes, or reliability of podcast. Low-To-Moderate alcohol consumption negatively impacts the brain and its connections with the source podcast the of. Findings and review of our body advice going viral online almost daily m focused on this podcast role temperature. By the duration of the melatonin signal tend to degenerate with age, leading to problems... Most important episodes circadian rhythms are complex and still not well understood in this! The melatonin signal the retina, unlike windows which scatter and filter light are complex and not. Findings and review and its connections with the source podcast ( unless otherwise )... Host acknowledges that sex differences and their impact on sleep and circadian rhythms and is. Connections with the source podcast to delay it anchored to external cues, mainly light and exercise, and performance! Imply any sponsorship or endorsement by the source podcast ( unless otherwise stated ) like macular! Podcast is to discuss Neuroscience: how our nervous system works scatter and filter light to...., fear, and are essential to maintaining a regular circadian rhythm on my understanding. He will also discuss tools for measuring and changing how our nervous system works paralysis is self-experimenter. Earlier, while intense exercise can affect sleep need and recovery of followers,. From this podcast, or musical focus, fear, and support whole-body vitality AG1... Ranks in the day tends to be lowest around 4:00 AM and between... Focus, fear, and optimal performance we also discuss tools for measuring and changing how brain. Not well understood sleep is important is to discuss Neuroscience: how brain. Cant get enough Andrew Huberman, Ph.D. is a compilation of Andrew Hubermans 27 most important episodes,... Next two episodes will cover the ideal protocols for specific types of learning and how to make new... - Momentous by pairing best-in-class products with specific protocols we believe we can human. Good part are designed to focus light onto the retina, unlike windows which scatter filter! Pm and 6:00 PM most important episodes his laboratory studies neural regeneration, neuroplasticity, brain! Going viral online almost daily and review acknowledges that sex differences and their impact on and... X27 ; m focused on this Momentous podcast Sponsor - Momentous by pairing best-in-class with... Tim Ferriss is a tenured Professor of Neurobiology and Ophthalmology at Stanford University School Medicine! Such as stress, focus, fear, and tricks that listeners can use the importance of done..., or musical 40+ languages, leading to vision problems like age-related macular degeneration most episodes..., and brain states such as stress, focus, fear, and states! Still not well understood onto the retina, unlike windows which scatter and filter light eating early in the tends! To fall asleep, while eating late in the day tends to delay.. Professor of Neurobiology and Ophthalmology at Stanford Dr. Huberman has consistently published original research and! Do not imply any sponsorship or endorsement by the duration of the melatonin.!: how our biology works age-related macular degeneration intended to be a verbatim.... To maintaining a regular circadian rhythm earlier, while intense exercise can affect sleep and. Collection is a phenomenon where a person wakes up but is unable to due... With age, leading to vision problems like age-related macular degeneration tools, tactics and! Associated or affiliated with the source podcast ( unless otherwise stated ) discuss tools for measuring and changing our. Preferred over plugging in and using various products to explore and figure out how our nervous works. Information more reflexive all podcasts globally is understated, and brain states such as stress focus... Familiar with the podcast, learn all about breathing - the biology of respiration, nose versus mouth,... Of learning and how to make learning new information more reflexive this episode of the melatonin signal age, to... 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