In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Body temperature tends to be lowest around 4:00 AM and peaks between 4:00 PM and 6:00 PM. Learn how FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. 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. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. However, if you want to use cold exposure for fat loss and thermogenesis, you should allow yourself to shiver as it activates the release of a chemical called succinate from muscle, which activates brown fat cells to increase metabolism and cause fat burning. 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. Show sub menu. Please use them as a reference or a guide and listen to the podcast yourself to confirm any important details or information. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. 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? 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 next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. ), digging deep to find the tools, tactics, and tricks that listeners can use. Finally, the host acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and still not well understood. This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have reveale. His laboratory studies neural . We will also cover neuroplasticity, fear, and stress. The science and logic for each tool are described. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Apigenin is derived from chamomile and works by increasing the activity of chloride channels. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. Marijuana use can increase the intrusion of atonia into the wakeful state. 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. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. However, in general, starchy carbohydrates, white meat, and some fish tend to increase tryptophan levels, leading to more lethargic states, while nuts and meats tend to increase dopamine and epinephrine levels, leading to wakefulness. Premium. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended. I know it's painful. 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. 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. 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. For the full show notes, visit hubermanlab.com. 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. 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. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). He explains that moonlight, candle light, and even a fireplace do not reset the circadian clock at night and trick the brain into thinking that its morning. 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. A pilot study, Long-chain omega-3 fatty acids and headache in the U.S. population, Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial, Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis, Effect of Peppermint and Eucalyptus Oil Preparations on Neurophysiological and Experimental Algesimetric Headache Parameters, Herbal treatments for migraine: A systematic review of randomised-controlled studies, The head and face are so heavily infused with blood vessels, so there is a spreading out of inflammatory response that triggers pain mechanisms and leads to headaches, Three primary origins of headaches: nerve-based, muscle-based, and meningeal based, Knowing what kind of headache you have is indispensable for the treatment of headache, Quality deep sleep reduces the frequency of headaches and time to repair after brain injury, Raise baseline of health to reduce risk of headaches: sleep, sunlight at the right time of day, avoiding bright light at night, nutrition, exercise, healthy social connection, Omega-3 through diet or supplement (1g EPA per day) has potent effects on reducing pain, frequency, and intensity of hormonal-based headaches related to menstruation, The use of essential oils for headache relief is not pseudoscience! The amount of thermogenesis is greater for amino acid-rich foods like meats. 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. Curious about Andrew Hubermans recipe for good sleep? Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. About. 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. Any actions taken based on the information provided in these notes are solely at your own risk. 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. Contact. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. For the full show notes, visit hubermanlab.com. Close. 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. Read more here, Cant get enough Andrew Huberman? Collections integrate the key information on the most important aspects of life, business, and health. Dr. Andrew Huberman is a tenured Professor o Check out our members only collection packed with Hubermans greatest tips. In this episode of the Huberman Lab Podcast, Andrew Huberman breaks down all things related to headaches: causes, treatments, different types of headaches, behavioral and prescription treatments, and more. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. 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. 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