Menu Close. The relationship between food, neurotransmitters, and sleep is complex, and its not just about the content of food, but also the volume and timing of meals. Dr. Andrew Huberman is a tenured Professor o 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. The study needs more support from additional research, but it points to potentially useful benefits of red light. Newsletter. Some people are more strongly tied to the seasons than others. Support Scientific Research in the Huberman Lab at Stanford. Check out our members only collection packed with Hubermans greatest tips. ), 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. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. 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. 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. Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. Andrew Huberman Podcast /dr andrew huberman. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. Curious about Andrew Hubermans recipe for good sleep? While I have made every effort to ensure their accuracy, they may contain errors or omissions. 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. 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. Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. 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. 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. 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. Huberman: "Tell yourself the effort part is the good part. Premium. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. For the full show notes, visit hubermanlab.com. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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). For the full show notes, visit hubermanlab.com. 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. Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. While I have made every effort to ensure their accuracy, they may contain . In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 2 of a 6 part series on all things fitness. 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! In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. I explain the neural (brain) circuits that underlie goal setting and pursui. It is important to match temperature with day length and how a regular temperature rhythm affects metabolism and willingness to engage in physical and mental activity. 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. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. 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, Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators, Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial, In the 1960s and 1970s, meditation and psychedelic use were talked about as one in the same practice, To get better at falling asleep or manage lost sleep, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, and mood, and deliberately control shifts in interoception/exteroception, traditional meditation is beneficial, A wandering mind is an unhappy mind: what people are thinking at any given moment is a better predictor of happiness than what people are doing being fully engaged in what youre doing is the strongest predictor of happiness, Choosing the right meditation for the moment: test whether you are in an interoceptive or exteroceptive state; then, choose the meditation that allows you to go against the grain of your natural state to train your body, brain, and increased neural plasticity for trait changes, Meditation tip: instead of dwelling on your ability to remain focused, think about your ability to refocus thats where the training and magic happens, Key question to ask before meditation: do you want to be more relaxed or more alert through the meditation practice, How long should you meditate? Premium. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. 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. In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. There is no one-size-fits-all prescription for how much light we need, as it depends on individual factors such as melatonin receptors, metabolic types, genetic histories, and family histories. 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. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Show sub menu. For more than 20 years, Dr. Huberman has consistently published original research findings and review . 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