This members only Collection is a compilation of Andrew Hubermans 27 most important episodes! We also discu . Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. Check out our members only collection packed with Hubermans greatest tips. 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. 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. Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. Nootropics, also known as smart drugs, are compounds that can aid in learning, memory, and cognitive abilities. Read more here, Cant get enough Andrew Huberman? Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. 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 Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). If you enjoyed this article, be sure to check out my other writings on Medium. 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. The information provided in this show is. The Huberman Notes will present the science featured on The Huberman Lab Podcast. Curious about Andrew Hubermans recipe for good sleep? Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Light is important for triggering our circadian rhythms, which regulate our sleep-wake cycles and many other bodily processes. Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. Newsletter. These circuits are chemical and neural, and over time, they become unique to a persons patterns and rhythms. Support Scientific Research in the Huberman Lab at Stanford. 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. Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. Get access to Podcast Notes Premium today! Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. 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. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging . I know this doesn't feel good, but I'm focused on this. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. The official podcast of comedian Joe Rogan. 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 will also cover neuroplasticity, fear, and stress. The episode consists of both basic science information and many science-supported actionable tools. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. ), digging deep to find the tools, tactics, and tricks that listeners can use. Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. In this episode, I discuss the science of setting, assessing, and pursuing goals. Sally FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. 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. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The role of temperature in circadian rhythms and sleep is important. Curcumin is an inhibitor of dihydrotestosterone stick to 25-80mg per day, Some spicy foods can induce headaches, be aware of your tolerance and stay away from Carolina reaper (it can cause hyper-constriction in the vasculature of the brain and brain damage which may be permanent). About. 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. FAQ. 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. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. Exploring the inner workings of the brain and the body with the brightest minds in wellness, medicine, and mindset. 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, learn all about breathing - the biology of respiration, nose versus mouth breathing,. The amount of thermogenesis is greater for amino acid-rich foods like meats. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. 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. I'm going to start to access the reward. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. For more than 20 years, Dr. Huberman has consistently published original research findings and review . ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. Link to podcast: https://www.youtube.com/watch?v=H-XfCl-HpRM. 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. 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