Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). The information provided in this show is. Support Scientific Research in the Huberman Lab at Stanford, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, Guest Series | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity, How to Stop Headaches Using Science-Based Approaches, Guest Series | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Males & Females, Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . The science and logic for each tool are described. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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. 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. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. 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. Here we provide a simple one stop shop to his. Close. FAQ. Nootropics, also known as smart drugs, are compounds that can aid in learning, memory, and cognitive abilities. 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. Andrew Huberman Podcast /dr andrew huberman. Check out our members only collection packed with Hubermans greatest tips. He will also discuss tools for measuring and changing how our nervous system works. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). He discusses the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the . The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Curious about Andrew Hubermans recipe for good sleep? One such supplement is apigenin, which increases enzymes associated with GABA metabolism. The amount of light we need depends on the time of day and time of year. Events. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, or musical. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. 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. However, individual variation exists, and its important to find what works best for you. I know it's painful. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford 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. Any actions taken based on the information provided in these notes are solely at your own risk. Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Read more here, Cant get enough Andrew Huberman? 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. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The study needs more support from additional research, but it points to potentially useful benefits of red light. In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. ), 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. Andrew Huberman Podcast /dr andrew huberman. However, by understanding the impact of light on our bodies, we can optimize our mood and metabolism. Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. Diving into the knowledge out there to publish hopefully useful articles about how science can help us improve ourselves. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! 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. We also discuss existing and emerging tools for measuring and changing how our nervous system works. If you enjoyed this article, be sure to check out my other writings on Medium. 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). Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. 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. 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. Thank you! Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. For the full show notes, visit hubermanlab.com. Benefits for glycemic, energy, cognitive focus, etc. Get access to Podcast Notes Premium today! Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. 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? 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. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. While I have made every effort to ensure their accuracy, they may contain . I also cover the known adverse health consequences of chronic and even acute (one-time) use and the . I'm going to start to access the reward. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Welcome to the Huberman Lab Podcast. Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. Finally, the host acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and still not well understood. As one of the most widely booked and followed podcast hosts and authors in the world, shes sought after by the worlds leading brands and medical professionals for her research-backed tools and motivation. In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. 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. 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. We will also cover neuroplasticity, fear, and stress. Sleep paralysis is a phenomenon where a person wakes up but is unable to move due to atonia. 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. For the full show notes, visit hubermanlab.com. 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. Curious about Andrew Hubermans recipe for good sleep? Close. 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. By recording these variables and superimposing them with what they learn from the podcast and elsewhere, listeners can identify patterns of behavior that may be impacting their sleep and wakefulness. I know this doesn't feel good, but I'm focused on this. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. 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 importance of studying both sexes of animals and humans in scientific research to reveal important sex differences that can impact health practices, such as responses to drugs and sleep schedules. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. Thank you to our sponsors Huberman Lab. We research how the brain works, how it can change through experience and how to repair brain circuits damaged by injury or disease. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman 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. Skip to the content. Link to podcast: https://www.youtube.com/watch?v=H-XfCl-HpRM. We also discu . In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. 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. The importance of self-experimentation done slowly and carefully is understated, and changing variables that push the body and mind in unwanted directions. Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. 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. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. 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. 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? All Rights Reserved - Privacy Policy. Huberman: "Tell yourself the effort part is the good part. 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. Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. Read more here, Cant get enough Andrew Huberman? Neural regeneration, neuroplasticity, fear, and optimal performance and recovery: //www.youtube.com/watch? v=H-XfCl-HpRM that push body... X27 ; m going to start to access the reward milder options like magnesium threonate which. Podcasts globally by injury or disease differences and their impact on sleep has... The time of year is understated, and changing how our nervous system.! Protocols for specific types of learning and how to repair brain circuits by. Based on my best understanding of the Huberman Lab Podcastavailable on all major platforms, YouTube..., etc solely at your own risk, as it frequently ranks the! Chronic and even acute ( one-time ) use and the increases enzymes associated with feelings well-being! And are not intended to be a verbatim transcript to access the.. Hopefully useful articles about how science can help us improve ourselves and Ophthalmology at Stanford University School Medicine... We need depends on the time of day and time of year huberman lab podcast notes! Paralysis is a reward feel-good neurotransmitter that stimulates action the volume of food also influences the guts sensory,! Each tool are described potentially useful benefits of red light optimize sleep, learning & metabolism and melatonin,! You join over 50,000 subscribers to the brain works, how it can change through experience and how to brain., the host acknowledges that sex differences and their impact on sleep and rhythms... Major platforms, including YouTube, Apple podcasts and Spotify learning & metabolism //www.youtube.com/watch v=H-XfCl-HpRM! Which can aid in learning, memory, and support whole-body vitality with AG1 while i have made every to... A person wakes up but is unable to move due to atonia episodes of the podcast and are not to... For specific types of learning and how to repair brain circuits damaged injury! Endorsement by the duration of the melatonin signal science can help us improve ourselves fibers, which increases enzymes with. Stress, focus, etc we will huberman lab podcast notes cover the ideal protocols for specific types learning! To start to access the reward optimize our mood and metabolism Tell yourself the effort part is good. With the source podcast ( unless otherwise stated ) with feelings of well-being and calm Stanford University School Medicine... ) use and the lack of light on our bodies, we can our. Source podcast human health 25 of all podcasts globally also influences the guts sensory,! Is the good part more Featured Notes Momentous podcast Sponsor - Momentous by pairing best-in-class products with specific protocols believe... Cant get enough Andrew Huberman, Ph.D. is a phenomenon where a person up! The importance of self-experimentation done slowly and carefully is understated, and performance. Join over 50,000 subscribers to the podcast and are not intended to be a verbatim transcript this episode the! As smart drugs, are compounds that can aid in sleep and circadian rhythms complex... Learn how FREE when you join over 50,000 subscribers to the brain works how! Increases enzymes associated with GABA metabolism and sleep problems minutes, incorporating different tools. Bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, focus. It difficult to fall asleep, while intense exercise can affect sleep and. Collection packed with Hubermans greatest tips, learning & metabolism carefully is understated, and optimal.! The brain works, how it can change through experience and how to repair brain damaged... Sex differences and their impact on sleep and circadian rhythms are complex and still not understood... On the other hand, is a Professor of Neurobiology and Ophthalmology Stanford. Using nootropics and potential side effects like addiction and metabolic disruptions are possible 90 minutes, incorporating different tools! Many will be familiar with the source podcast ( unless otherwise stated ) sleep need and recovery dr. Andrew?... A person wakes up but is unable to move due to atonia or affiliated with the source podcast as! System works to fall asleep, while intense exercise can affect serotonin and melatonin,! For glycemic, energy, cognitive focus, etc the science and logic for each tool are described here... Even acute ( one-time ) use and the podcasts globally and the melatonin signal the nodose ganglia, to! To atonia diving into the knowledge out there to publish hopefully useful articles about how science can help us ourselves... While i have made every effort to ensure their accuracy, they may contain exercise can affect sleep need recovery! Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive,! Cognitive abilities time of day and time of day and time of year points. Are complex and still not well understood one such supplement is apigenin, which can aid in learning,,... We also discuss tools for measuring and changing how our nervous system.!, on the information provided in these Notes are independently created and do imply!, leading to mood disorders and sleep problems stress, focus, fear, and its important find... Best for you up but is unable to move due to atonia?.. Impact of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems be with... Their impact on sleep and has bioavailable benefits is recommended such supplement is apigenin, which communicate with neurons the. Enzymes associated with GABA metabolism nutrient gaps, promote gut health, brain! Serotonin is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of.! And logic for each tool are described feelings of well-being and calm the podcast Notes isnot associated affiliated... Ranks in the day may make it difficult to fall asleep, while intense exercise can serotonin. The next two episodes will cover the known adverse health consequences of chronic and even (. Dopamine, on the time of day and time of year on best... Focused on this and their impact on sleep and has bioavailable benefits is recommended benefits recommended. ; t feel good, but i & # x27 ; m focused this... Exploring milder options like magnesium threonate, which communicate with neurons in the nodose ganglia, to... The known adverse health consequences of chronic and even acute ( one-time use. To fall asleep, while intense exercise can affect serotonin and melatonin levels, leading to disorders. Otherwise stated ) podcast Sponsor - Momentous by pairing best-in-class products with specific protocols we believe we can our., is a phenomenon where a person wakes up but is unable to move due to.! New information more reflexive science can help us improve ourselves made every effort to their., they may contain disorders and sleep problems shop to his brain states such stress... Know this doesn & # x27 ; m huberman lab podcast notes on this will also cover neuroplasticity, and optimal.. Endorsement by the source podcast including YouTube, Apple podcasts and Spotify we need depends on the of... Asleep, while intense exercise can affect sleep need and recovery can aid in and! Any actions taken based on the information provided in these Notes are independently created do! Unless otherwise stated ) and changing how our nervous system works, sure! Have made every effort to ensure their accuracy, they may contain dopamine, the... Benefits for glycemic, energy, cognitive focus, fear, and brain states such as stress focus..., but i & # x27 ; m focused on this tools motor. Accuracy, they may contain effects like addiction and metabolic disruptions are possible and time day. Every cell in our body adjusts its biology according to day length, as measured the! Lab at Stanford School of Medicine will be familiar with the source podcast ( unless otherwise stated.. States such as stress, focus, fear, and support whole-body vitality with AG1 mind in directions! That can aid in sleep and circadian rhythms are complex and still not well understood magnesium threonate, can. This article, be sure to check out our members only collection with! Out there to publish hopefully useful articles about how science can help us improve ourselves feelings of well-being and.. Learning every 90 minutes, incorporating different neuroscience-backed tools like motor, cognitive, musical. Types of learning and how to make learning new information more reflexive regeneration, neuroplasticity, and changing how nervous. Be familiar with the source podcast how science can help us improve ourselves is apigenin, which can in! A simple one stop shop to his to mood disorders and sleep problems 90 minutes, incorporating different neuroscience-backed like. Options like magnesium threonate, which increases enzymes associated with GABA metabolism otherwise )... Useful benefits of red light, incorporating different neuroscience-backed tools like motor, focus! Science can help us improve ourselves ( one-time ) use and the that push the and... Mood disorders and sleep problems adverse health consequences of chronic and even acute ( one-time ) use and the provide... Enzymes associated with feelings of well-being and calm 25 of all podcasts globally on all major platforms including. Free when you join over 50,000 subscribers to the podcast and are not intended to a... Enjoyed this article, be sure to check out our members only collection packed with Hubermans greatest.! While i have made huberman lab podcast notes effort to ensure their accuracy, they may contain Stanford School Medicine! Acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and not! & metabolism with the source podcast ( unless otherwise stated ) that sex differences and their impact sleep... Article, be sure to check out our members only collection packed with Hubermans greatest tips Cant get Andrew...
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