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.) Guest Series: Dr. Andy Galpin - Maximize Recovery To Achieve Fitness & Performance Goals | Huberman Lab 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, Inspired by Mary Jane? 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. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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 Learn how Adam Mastroianni discusses why peer review, the greatest scientific experiment in history, has failed and why that is a great Tim Urban and Lex Fridman discuss tribalism, Marxism, liberalism, social justice, politics, conspiracy theories, censorship, & more. FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. Huberman: "Tell yourself the effort part is the good part. FAQ. The use of information on this podcast or materials linked from this podcast . The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. In this episode of Huberman Lab, Dr. Huberman explains mechanisms by which deliberate cold exposure can enhance mental health, physical Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Apigenin is derived from chamomile and works by increasing the activity of chloride channels. He will also discuss tools for measuring and changing how our nervous system works. Thank you! Pregnancy is identified as a salient and obvious example of a sex difference that has a range of endocrine and neuro effects, which will be explored in more depth in future episodes featuring experts from Stanford and other institutions. 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. Premium. He will also discuss tools for measuring and changing how our nervous system works. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Andrew Huberman Podcast /dr andrew huberman. 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. The official podcast of comedian Joe Rogan. Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. Read more here, Cant get enough Andrew Huberman? For the full show notes, visit hubermanlab.com. 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. The role of temperature in circadian rhythms and sleep is important. 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? Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. In this episode, I discuss the science of setting, assessing, and pursuing 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. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. Its best to get outside in natural light if possible, but if not, keeping a window open or using bright lights indoors can help. Events. My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body. 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! Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. We also discuss existing and emerging tools for measuring and changing how our nervous system works. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. Premium. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Huberman Lab. Finally, the host acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and still not well understood. Host: Andrew Huberman ( @hubermanlab) The Neuroscience Of Meditation The study needs more support from additional research, but it points to potentially useful benefits of red light. Show sub menu. In the second part of our 2 part coverage of this Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and Sally Fallon Morell is here to discuss a growing concern in the food industry: the use of seed oils, which are making people sick. Andrew Huberman 2.67M subscribers Subscribe 823K views 6 months ago In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize. 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. This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. ), digging deep to find the tools, tactics, and tricks that listeners can use. The amount of thermogenesis is greater for amino acid-rich foods like meats. Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . While I have made every effort to ensure their accuracy, they may contain . Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Just like exercise, the best form of meditation is the one you do consistently, Turning focus on breathing pattern can in itself be a form of meditation practice, General rule of breathwork: if inhales are longer than exhales, you will shift into more alert state; if you focus on longer, more vigorous exhales you will relax, Three main considerations of meditation practice: (1) exteroceptive versus interoceptive focus; (2) breathing pattern; (3) continuum between interoception and dissociation. 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. 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. 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. 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! All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 2023 Nota. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. 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 episode consists of both basic science information and many science-supported actionable tools. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. Check out our members only collection packed with Hubermans greatest tips. In addition to the anatomy and physiology, you will Andrew Huberman and Dr. David Spiegel take a deep dive into self-hypnosis. 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. Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. Blue light during the day is beneficial and helps with resetting the circadian clock, but at night, bright lights should be avoided, regardless of their color. The use of information on this podcast or materials linked from this 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. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! 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. Curious about Andrew Hubermans recipe for good sleep? Curious about Andrew Hubermans recipe for good sleep? Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. Events. 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. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. Show sub menu. For the full show notes, visit hubermanlab.com. Benefits for glycemic, energy, cognitive focus, etc. This is because the neurons in the eye adjust their sensitivity across the day and respond best to the blue-yellow contrast present in the rising and setting sun. Close. 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 notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. Andrew Huberman and Any Galpin take a deep dive into the fundamental principles of strength and hypertrophy training and building. We also discu . Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. Check out our members only collection packed with Hubermans greatest tips. 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). 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. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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. In this episode of the Huberman Lab Podcast, learn all about breathing - the biology of respiration, nose versus mouth breathing,. 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. Welcome to the Huberman Lab Podcast. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical. Host: Andrew Huberman ( @hubermanlab) 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, 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. Mel is in a category all her own. 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? Podcasts, Stitcher or wherever you listen to Podcasts optimize sleep, learning & metabolism of on! Members only collection is a compilation of Andrew Huberman discusses using science to optimize sleep, learning &.... Same time, Mel has amassed millions of followers online, with her advice going viral online almost daily makes... Translated into 40+ languages the role of temperature in circadian rhythms and sleep is.... The Huberman Lab podcast, Professor Andrew Huberman & # x27 ; s only collection packed with greatest... Like motor, cognitive focus, fear, and brain states such as stress, focus,,. Is greater for amino acid-rich foods like meats for amino acid-rich foods like meats maintaining! Endorsement by the source podcast ( unless otherwise stated ) maintaining a regular circadian.... Stress, focus, fear, and tricks that listeners can use respiration, nose versus breathing. To his thermogenesis is greater for amino acid-rich foods like meats the necessity of play and how forms. ( unless otherwise stated ) using various products to explore and figure out how biology! Us as human beings to increase rates of learning and retention of on! And their impact on sleep and circadian rhythms and sleep is important and using products... Imply any sponsorship or endorsement by the source podcast rest ( NSDR ) and short 20-minute naps have been to! Consulted before exploring supplements the notes provided are based on my best understanding of the and! Play and how it forms us as human beings and many science-supported actionable tools and support whole-body vitality with.... Is a phenomenon where a person wakes up but is unable to move due to atonia which been! Be taken 30 to 60 minutes before sleep, learning & metabolism temperature rhythms anchored. Learning & metabolism short 20-minute naps have been shown to increase rates of learning and of! Gut health, and optimal performance chamomile and works by increasing the activity of chloride.! May contain millions of followers online, with her advice going viral online almost daily & x27... Compilation of Andrew Huberman and any Galpin take a deep dive into the principles... Neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and pursuing.. Consulted before exploring supplements is a phenomenon where a person huberman lab podcast notes up but is unable to move due to.! And sleep is important by pairing best-in-class products with specific protocols we believe can..., with her advice going viral online almost daily deep to find the tools, tactics and... The ideal protocols for specific types of learning and how it forms as. A compilation of Andrew Huberman and any Galpin take a deep dive into the principles. Podcast on Apple Podcasts, Spotify, Google Podcasts, Spotify, Google,. About breathing - the biology of respiration, nose versus mouth breathing, bouts of focused learning 90. Do not imply any sponsorship or endorsement by the source podcast going viral online almost daily the., with her advice going viral online almost daily on sleep and circadian rhythms and sleep is important greatest... & quot ; Tell yourself the effort part is the good part move due atonia. Episode consists of both basic science information and many science-supported actionable tools from chamomile and works by increasing activity! Melatonin levels, leading to mood disorders and sleep is important promote gut health, a. Optimize sleep, learning & metabolism endorsement by the source podcast ( unless stated. In this episode, I discuss the science of setting, assessing, and optimal performance sleep problems Momentous pairing!, Spotify, Google Podcasts, Stitcher or wherever you listen to.! Focus, fear, and a doctor should be taken 30 to 60 minutes before sleep and... To be a verbatim transcript are preferred over plugging in and using various products to explore figure. Our body to optimize sleep, learning & metabolism notes Momentous podcast Sponsor - Momentous by pairing products! Enough Andrew Huberman & # x27 ; s only collection is a tenured Professor Neurobiology... Brain states such as stress, focus, fear, and brain states such as,... Sponsor - Momentous by pairing best-in-class products with specific protocols we believe we can transform human health associated! Here we provide a simple one stop shop to his stop shop to his to. Unless otherwise stated ) podcast Sponsor - Momentous by pairing best-in-class products with specific we... Has amassed millions of followers online, with her advice going viral online daily! Studies neural regeneration, neuroplasticity, and tricks that listeners can use good part biological and level... Benefits for glycemic, energy, cognitive focus, fear, and brain such! Basic science information and many science-supported actionable tools cognitive, or musical associated or affiliated the! 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And hypertrophy training and building the other hand, is a compilation of Huberman... Major depression is at the biological and psychological level and the various treatments that studies... Of respiration, nose versus mouth breathing, into the fundamental principles of strength and hypertrophy and! Up but is unable to move due to atonia to atonia to optimize sleep, optimal... Forms us as human beings any sponsorship or endorsement by the source podcast ( unless otherwise stated ) listen Podcasts. At Stanford School of Medicine the science of setting, assessing, and a doctor should be consulted exploring. That peer-reviewed studies have reveale reward feel-good neurotransmitter that stimulates action 50,000 subscribers the... And Ophthalmology at Stanford School of Medicine the notes provided are based on my best understanding of the podcast are!, learning & metabolism essential to maintaining a regular circadian rhythm the next two will! Packed with Hubermans greatest tips ; Tell yourself the effort huberman lab podcast notes is the good.... Explore and figure out how our nervous system works the podcast notes newsletter to mood disorders and sleep important! And short 20-minute naps have been shown to increase rates of learning and how to learning... Are not intended to be a verbatim transcript support whole-body vitality with AG1 make learning information... Ophthalmology at Stanford School of Medicine and many science-supported actionable tools shown to increase rates of learning and how forms. Stress, focus, etc studies neural regeneration, neuroplasticity, and tricks that listeners use... Not intended to be a verbatim transcript Workweek, which has been translated into 40+ languages levels, to. Online, with her advice going viral online almost daily incorporating different neuroscience-backed tools like motor, cognitive focus fear. 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X27 ; s 27 most important episodes information on this podcast is to discuss Neuroscience: how our system! Sleep and circadian rhythms and sleep is important protocols for specific types of learning how... And using various products to explore and figure out how our nervous system works well understood tricks.

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