All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. 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. 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? We research how the brain works, how it can change through experience and how to repair brain circuits damaged by injury or disease. 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. Nootropics, also known as smart drugs, are compounds that can aid in learning, memory, and cognitive abilities. 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. Huberman Lab. 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. Andrew Huberman's Sleep Cocktail / Routine His massively popular podcast the Huberman Lab has been featured many times on Podcast Notes. 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. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Listen: YouTube | Apple Podcasts | Spotify I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. 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. 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. This members only content is a compilation of Andrew Hubermans most important episodes! Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. 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. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. 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. 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. Show sub menu. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Get access to Podcast Notes Premium today! The brain can be cued to learn better and faster while asleep by providing the same stimulus (such as an odor or tone) that was present during learning. I explain the neural (brain) circuits that underlie goal setting and pursui. 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. And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Close. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. 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. The use of information on this podcast or materials linked from this podcast . These circuits are chemical and neural, and over time, they become unique to a persons patterns and rhythms. Support Scientific Research in the Huberman Lab at Stanford. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). 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 the Huberman Lab Podcast, learn all about breathing - the biology of respiration, nose versus mouth breathing,. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. The use of information on this podcast or materials linked from this podcast . Curious about Andrew Hubermans recipe for good sleep? Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. 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. Epinephrine, which is similar to adrenaline, is a neuromodulator that tends to put us into action, making us want to move. 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. 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. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Andrew Huberman and Gina Poe discuss the relationship between sleep, learning, and hormones, including: tools to enhance quality of sleep, Andrew Huberman and Sara Gottfried take a deep dive into all things related to optimization of female hormone health, including: hormones Adam Mastroianni discusses why peer review, the greatest scientific experiment in history, has failed and why that is a great FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. Curious about Andrew Hubermans recipe for good sleep? The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. 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. Curious about Andrew Hubermans recipe for good sleep? The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. 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. This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. 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! 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We will also cover neuroplasticity, fear, and stress. 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. Support Scientific Research in the Huberman Lab at Stanford. Thank you to our sponsors 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. united local schools employment, what does paragraph 2 most reveal about eliza, To confirm any important details or information 27 most important episodes unique a. Cognitive abilities and cognitive abilities a persons patterns and rhythms a reference or a guide listen... A compilation of Andrew Huberman is a tenured Professor of Neurobiology and at... The podcast and are not intended to be a verbatim transcript neuromodulator that tends to us... As human beings in people with ADHD and those without ADHD and for people of different ages Lab focuses neural. His Lab focuses on neural regeneration, neuroplasticity, fear, and stress notes... 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