Huberman: "Tell yourself the effort part is the good part. ), 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. Read more here, Cant get enough Andrew Huberman? Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. The role of temperature in circadian rhythms and sleep is important. 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. Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Upcoming episodes will cover sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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. Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. 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. 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. 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. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Check out our members only collection packed with Hubermans greatest tips. Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. 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. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . If you enjoyed this article, be sure to check out my other writings on Medium. 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 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. I know this doesn't feel good, but I'm focused on this. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! 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. Skip to the content. 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. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). Disclaimer: The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. Show sub menu. 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. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant The Huberman Notes will present the science featured on The Huberman Lab Podcast. Check out our members only collection packed with Hubermans greatest tips. 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). The episode consists of both basic science information and many science-supported actionable tools. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Passionflower is another supplement that increases GABA transmission and can promote sleepiness. Newsletter. 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. 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. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the . Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. We also discu . 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. For the full show notes, visit hubermanlab.com. 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. 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