Neural plasticity, or the brain and nervous systems ability to change in response to experience, can affect wakefulness, time of waking, and sleep. Diving into the knowledge out there to publish hopefully useful articles about how science can help us improve ourselves. ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Menu Close. 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 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, Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health, The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review, Lifting weights, intervals, steady state exercise everything works for fat loss because its increasing the demand for energy and increasing respiration rate, The exact method doesnt matter as much as consistency, The bottom line to lose weight, you can play with the diet you prefer (whether its low fat, low carb, etc.) Get access to Podcast Notes Premium today! 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. Check out our members only collection packed with Hubermans greatest tips. 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. Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. 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. Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. 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." 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. The use of information on this podcast or materials linked from this podcast . 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. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. 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. 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 . In this episode of the Huberman Lab Podcast, Andrew Huberman provides a framework for thinking about supplements and explains how to design FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Red light flashes delivered early in the day can help repair the mitochondria, but it needs to be dim later in the day and at night to avoid negative effects on circadian rhythms. Andrew Huberman Podcast /dr andrew huberman. FAQ. Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. 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. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Close. The precursor to neurotransmitters such as dopamine and norepinephrine come from the foods we eat, with tyrosine being the precursor to dopamine, and tryptophan being the precursor to serotonin. It tends to stimulate stillness rather than action. In addition to the anatomy and physiology, you will Andrew Huberman and Dr. David Spiegel take a deep dive into self-hypnosis. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 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. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. 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. For the full show notes, visit hubermanlab.com. 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. 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. The official podcast of comedian Joe Rogan. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. Events. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. 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). Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Professor Huberman encourages listeners to conduct a simple experiment by tracking four parameters they have control over: exposure to sunlight, meals, exercise, and non-sleep deep rest protocols such as meditation or yoga nidra. Sally FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. You can change your life and Mel Robbins will show you how. Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. Show sub menu. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. Dr. Andrew Huberman is a tenured Professor o Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. Check out our members only collection packed with Hubermans greatest tips. My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. 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. 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. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Nootropics, also known as smart drugs, are compounds that can aid in learning, memory, and cognitive abilities. Premium. While I have made every effort to ensure their accuracy, they may contain errors or omissions. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. The science and logic for each tool are described. Premium. We also discuss existing and emerging tools for measuring and changing how our nervous system works. 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. Welcome to the Huberman Lab Podcast. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Mechanisms underlying enhanced creativity in cannabis users, Adults with a history of recreational cannabis use have altered speech production, Individual prolactin reactivity modulates response of nucleus accumbens to erotic stimuli during acute cannabis intoxication: an fMRI pilot study, Bayesian causal network modeling suggests adolescent cannabis use accelerates prefrontal cortical thinning, Association of cannabis potency with mental ill health and addiction: a systematic review, NSDR Protocol with Dr. Huberman on YouTube, Nicotinic receptors and cannabinoid receptors are not in the brain for smoking tobacco or marijuana; they are endogenous receptors that support specific functions (such as acetylcholine) when appropriate, Cannabis dependence: when smoked or ingested, THC and CBD bind to cannabinoid receptors and tap into endogenous receptors with much more potency your endogenous receptors are outcompeted, Sativa strains increase mood, alertness, and focus of the prefrontal cortex while decreasing stress and threat detection in the amygdala this combination allows people to enter narrowed focus, Indica strains reduce the activity of the prefrontal cortex and induce relaxation and sedative effects but also lead to profound defects in short-term memory because it reduces the activity of the hippocampus, There are no predictors of what your reaction will be to a given strain (e.g., whether you experience relaxation or paranoia), Cannabis increases creativity but through changes in personality that tap into the creative process, rather than directly impacting the neural circuits that, for instance, turn on creativity., Smoking cannabis increases prolactin levels (especially in those who smoke more than twice per week); dopamine and prolactin are mutually inhibitory this is important in sexual arousal which will be suppressed if prolactin is elevated with cannabis use, Fertility: THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Cannabis use itself makes people 4x likelier to develop a chronic, major depression., Chronic cannabis is not safe for the developing brain and body because of thinning of gray matter that occurs risks include depression, anxiety, psychotic events, inability to balance mood, The more potent the THC concentration, the higher the likelihood of developing a major anxiety disorder or psychotic episode later in life, Cannabis contains over 70 psychoactive compounds and 400 biologically active compounds, most notably THC (tetrahydrocannabinol), CBD (cannabinoid), and CDN (cannabinol), Cannabis plants come in different genetic strains naturally and via hybridization, Hybrid strains combine sativa and indica strains to give rise to nuanced brain and body effects, If you take synthetic estrogen or testosterone, they have super-physiologic effects, Endogenous cannabinoids are released from neurons, Unlike most neurotransmitters, endogenous cannabinoids are released from post-synaptic neurons, Endogenous CB1 and CB2 receptors are present throughout development, starting at fetal development, CB1 receptor activation is critical for every aspect of brain wiring and development, You should not use cannabis during pregnancy or breastfeeding CBD is no safer (yet about 15% of pregnant mothers admit to cannabis use during pregnancy), Within 30-60 minutes cannabis reaches its peak effects which lasts 3-4 hours generally (but it depends on the body and frequency of use), Whatever effect you feel (alert, anxious, paranoid, calm, etc.) : how our brain and its connections with the organs of our...., Generally, these are full-body movements like sledding, swimming, biking, etc School of.! 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