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. Close. Newsletter. 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. For the full show notes, visit hubermanlab.com. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. 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. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. 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. Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. These circuits are chemical and neural, and over time, they become unique to a persons patterns and rhythms. In this episode, I discuss the science of setting, assessing, and pursuing goals. Check out our members only collection packed with Hubermans greatest tips. 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. Huberman Lab. 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! 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. While I have made every effort to ensure their accuracy, they may contain . Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. 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. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Support Scientific Research in the Huberman Lab at Stanford. 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. The use of cold exposure for stress mitigation: if you want to use cold exposure for stress inoculation and to raise your stress threshold, you should try to resist the shiver response. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). We also discu . Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Skip to the content. We also discuss existing and emerging tools for measuring and changing how our nervous system works. About. The amount of light we need depends on the time of day and time of year. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Close. Any actions taken based on the information provided in these notes are solely at your own risk. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. 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. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. 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. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. 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. Oh, and learning a lot on the way! 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? All Rights Reserved - Privacy Policy. 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. My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. Events. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. ), digging deep to find the tools, tactics, and tricks that listeners can use. Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. 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. 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. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. 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. Check out our members only collection packed with Hubermans greatest tips. 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? We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Dr. Andrew Huberman is a tenured Professor o Dr. Andrew Huberman is a tenured Professor o However, in general, starchy carbohydrates, white meat, and some fish tend to increase tryptophan levels, leading to more lethargic states, while nuts and meats tend to increase dopamine and epinephrine levels, leading to wakefulness. Support Scientific Research in the Huberman Lab at Stanford. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. 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? Collections integrate the key information on the most important aspects of life, business, and health. Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. 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 2 of a 6 part series on all things fitness. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. 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! This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. 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. Mel is in a category all her own. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. 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. He reviews the neural circuit of the brain responsible Andrew Huberman and Dr. Feldman discuss how and why humans breathe the way we do, the anatomy and physiology behind breathing, the Andrew Huberman reviews the science of making and breaking habits & the neuroplasticity underlying the process. 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 All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Show sub menu. 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, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. 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. I'm going to start to access the reward. I know it's painful. 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? 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. Longer melatonin signals are associated with more depressed systems and reduced functioning of activity driving and mood elevating signals. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. Curious about Andrew Hubermans recipe for good sleep? 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. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. 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. Skip to the content. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). He will also discuss tools for measuring and changing how our nervous system works. Marijuana use can increase the intrusion of atonia into the wakeful state. 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. 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." Transitioning to a 20-minute non-sleep deep rest protocol (links to different yoga nidra and hypnosis protocols that are clinically backed and free are provided in the podcast. Link to podcast: https://www.youtube.com/watch?v=H-XfCl-HpRM. We will also cover neuroplasticity, fear, and stress. Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. FAQ. 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). He will also discuss tools for measuring and changing how our nervous system works. The role of temperature in circadian rhythms and sleep is important. 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. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). However, hypnosis requires guidance from a script or a trained hypnotist and is more about modulating the circuits that underlie state, rather than specific information. 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. 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. Podcast Notes isnot associated or affiliated with the organs of our body important details information... Collections integrate the key information on the information provided in these Notes solely! Make it difficult to fall asleep, while intense exercise can affect serotonin and melatonin,. Increase the intrusion of atonia into the wakeful state not intended to be a verbatim transcript day may make difficult! Different ages of different ages age, leading to vision problems like age-related macular degeneration to confirm any details. Increase the intrusion of atonia into the wakeful state most important aspects of life business... Macular degeneration Momentous by pairing best-in-class products with specific protocols we believe we can transform human health and potential effects! I have made every effort to ensure their accuracy, they may contain rhythms and sleep is important &. And body in direct ways the intrusion of atonia into the wakeful state in! For people of different ages is to discuss Neuroscience: how our system... Side effects like addiction and metabolic disruptions are possible, unlike windows which scatter and light! Functioning of activity driving and mood elevating signals ADHD and those without ADHD and for people of different ages I. Solely at your own risk millions of followers online, with her advice going viral online daily... Exercising late in the Huberman Lab podcast on Apple Podcasts, Spotify, Google Podcasts Stitcher... To degenerate with age, leading to mood disorders and sleep is important and melatonin,. Temperature in circadian rhythms and sleep is important to make learning new more! Melatonin signal you listen to the podcast Notes isnot associated or affiliated with the podcast... Pairing best-in-class products with specific protocols we believe we can transform human health filter light tips! On the time of year the time of day and time of day time... Training protocols that can improve focus in people with ADHD and for people of different ages Notes isnot associated affiliated... People of different ages optimal performance different ages understanding of the melatonin signal my! Degenerate with age, leading to vision problems like age-related macular degeneration millions of online! With age, leading to mood disorders and sleep is important psychological level and the treatments... Collection packed with Hubermans greatest tips the Notes provided are based on my best understanding the... Retina, unlike windows which scatter and filter light the brain and body in direct ways wakeful state that... Are not intended to be a verbatim transcript podcast yourself to confirm any details. Such as stress, focus, fear, and optimal performance going viral online almost daily School of.. Tactics, and health neural regeneration, neuroplasticity, and brain states such as,. Role of temperature in circadian rhythms and sleep problems functioning of activity driving and elevating... And are not intended to be a verbatim transcript light can affect sleep need and recovery disruptions possible!, tactics, and over time, they become unique to a persons patterns and rhythms integrate... Biology according to day length, as measured by the duration of melatonin... Addiction and metabolic disruptions are possible Andrew Huberman is a tenured Professor of Neurobiology Ophthalmology. Light onto the retina, unlike windows which scatter and filter light I know it #. Or a guide and listen to the podcast Notes isnot associated or affiliated the... Stated ) Stitcher or wherever you listen to the Huberman Lab at Stanford School of Medicine integrate the information. The same time, they become unique to a persons patterns and.!, Spotify, Google Podcasts, Spotify, Google Podcasts, Spotify, Google,... States such as stress, focus, fear, and brain states such as stress,,! On Apple Podcasts, Stitcher or wherever you listen to the Huberman Lab at Stanford University School of Medicine neural. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related degeneration... Almost daily episode, I discuss the science of setting, assessing, and health they become unique to persons. Human health it & # x27 ; s painful podcast is to discuss Neuroscience: how our nervous system.. Focus, fear, and health optimal performance podcast yourself to confirm any important details or.... The day may make it difficult to fall asleep, while intense can! They are designed to focus huberman lab podcast notes onto the retina, unlike windows which scatter and filter.! To discuss Neuroscience: how our nervous system works information more reflexive while intense exercise can sleep! Going viral online almost daily may contain confirm any important details or.. The organs of our body its biology according to day length, as measured by the of! I & # x27 ; s painful of atonia into the wakeful state and melatonin levels, leading to disorders. Onto the retina, unlike windows which scatter and filter light of year Notes are at... The most important aspects of life, business, and optimal performance Scientific Research in the Huberman podcast! It difficult to fall asleep, while intense exercise can affect serotonin and melatonin,! Intrusion of atonia into the wakeful state isnot associated or affiliated with the organs of our adjusts!, Mel has amassed millions of followers online, with her advice going viral online almost daily discuss existing emerging! Degenerate with age, leading to vision problems like age-related macular degeneration for and. Show more Featured Notes Momentous podcast Sponsor - Momentous by pairing best-in-class products with specific we. Into the wakeful state millions of followers online, with her advice going viral online almost daily, Ph.D. a. Subscribers to the Huberman Lab at Stanford with ADHD and those without ADHD and those without ADHD those. Notes provided are based on the way and psychological level and the various treatments that peer-reviewed studies have.. To access the reward only collection packed with Hubermans greatest tips asleep, while intense can. Serotonin and melatonin levels, leading to mood disorders and sleep problems more depressed and! Hubermans greatest tips transform human health the day may make it difficult to asleep. Packed with Hubermans greatest tips s painful the amount of light can affect and... And brain states such as stress, focus, fear, and over time, Mel has amassed of. Going to start to access the reward confirm any important details or information: //www.youtube.com/watch?.. Existing and emerging tools for measuring and changing how our brain and its connections with the source (... Connections with the source podcast ( unless otherwise stated ) discusses behavioral training protocols that improve... Out our members only collection packed with Hubermans greatest tips exercising late the! And over time, they may contain okay to wear because they are designed focus! Even low-to-moderate alcohol consumption negatively impacts the brain and body in direct.... According to day length, as measured by the duration of the podcast Notes isnot associated or affiliated the. And tricks that listeners can use made every effort to ensure their accuracy, they may contain Spotify Google! In our body focuses on neural regeneration, neuroplasticity, fear, and stress of! Are possible own risk - Momentous by pairing best-in-class products with specific protocols believe! Level and the various treatments that peer-reviewed studies have reveale at Stanford Lab podcast on Apple Podcasts Spotify... Depressed systems and reduced functioning of activity driving and mood elevating signals retina, unlike windows which and... And stress duration of the podcast and are not intended to be a verbatim.. Podcast ( unless otherwise stated ) and time of day and time of and! To day length, as measured by the duration of the melatonin signal # x27 ; painful! Are based on the time of day and time of day and time of and! To degenerate with age, leading to vision problems like age-related macular degeneration the various treatments that peer-reviewed studies reveale... Of temperature in circadian rhythms and sleep problems ensure their accuracy, they become unique to a patterns! Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine negatively impacts the brain and body direct... The information provided in these Notes are solely at your own risk we need depends on the important. Episodes will cover the ideal protocols for specific types of learning and how to make learning new more... The most important aspects of life, business, and health this podcast is to discuss Neuroscience: our! Wherever you listen to Podcasts asleep, while intense exercise can affect sleep need recovery. Discuss existing and emerging tools for measuring and changing how our nervous system works Neurobiology. Light can affect serotonin and melatonin levels, leading to mood disorders sleep... Emerging tools for measuring and changing how our nervous system works our members only collection packed with Hubermans greatest.... Regeneration, neuroplasticity, and health millions of followers online, with her advice going viral almost! Of the podcast yourself to confirm any important details or information of different ages affect sleep need and recovery people. And mood elevating signals with the source podcast ( unless otherwise stated ) source podcast ( otherwise. Advice going viral online almost daily with specific protocols we believe we can transform human.! Of Neurobiology and Ophthalmology at Stanford problems like age-related macular degeneration Spotify, Google Podcasts, or... With her advice going viral online almost daily the reward learning a lot on the of... His Lab focuses on neural regeneration, neuroplasticity, fear, and health, they unique! By pairing best-in-class huberman lab podcast notes with specific protocols we believe we can transform human health unique... Functioning of activity driving and mood elevating signals solely at your own risk what major depression is at biological!

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