Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. but what matters most is fewer calories you have to be hypocaloric, Not to say that fat loss is a purely calories in, calories out thing remember, not all calories are created equal, Training fasted does not increase fat loss, Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all., You will never be in a situation where fat is your only fuel source with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%), But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fat, Fat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeat, You cannot turn muscle into fat or fat into muscle theyre very different structures, That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss., Do you need caffeine for workout fuel? 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Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. The science and logic for each tool are described. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. Events. The use of information on this podcast or materials linked from this podcast . Shop. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. Newsletter. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 4 of a 6 part series on all things fitness. 2-3 second inhale and 2-3 second exhale, Most people over-breathe which kicks them into hyperventilation faster, Gear 2: inhaling and exhaling through nasal breathing at whatever rate needed, but still in equal time distribution, Gear 3 & 4: using mouth breathing once nasal breathing is no longer sustainable, The more in tune you can get with carbon dioxide sensitivity, the more you can improve (check out, Train for what you want to improve if you have a specific goal (if you want to get better at sprinting, run; if you want to get better at assault bike sprints, practice those, etc. 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. My plan is to bring to Medium readers 300 podcast notes until the end of 2023. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Light is important for triggering our circadian rhythms, which regulate our sleep-wake cycles and many other bodily processes. 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. Skip to the content. 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. Welcome to the Huberman Lab Podcast. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). Huberman Lab. We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. Many will be familiar with the podcast, as it frequently ranks in the top 25 of all podcasts globally. Menu Close. There is a need for specificity in cognitive algorithms and mentions how most nootropics tend to include stimulants like caffeine and things that increase acetylcholine, which can improve focus and alertness. Show sub menu. Read more here, Cant get enough Andrew Huberman? However, individual variation exists, and its important to find what works best for you. All Rights Reserved - Privacy Policy. Menu Close. Curious about Andrew Hubermans recipe for good sleep? Here we provide a simple one stop shop to his. 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. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! 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.) Support Scientific Research in the Huberman Lab at Stanford. However, there is one study from Glen Jeffreys Lab at the University of College, London, which shows the positive effects of red light on the visual system. Diving into the knowledge out there to publish hopefully useful articles about how science can help us improve ourselves. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. Curious about Andrew Hubermans recipe for good 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. Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. 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. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk." 2023 Nota. Host: Andrew Huberman ( @hubermanlab) Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. Read more here, Cant get enough Andrew Huberman? In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. Close. 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. Tools and protocols that can aid in learning and cognitive abilities: Supplements can regulate sleep and increase GABA, which is an inhibitory neurotransmitter. 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. Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. If you dont have enough muscle, fat loss is a challenge, One bad food choice per day will outkick almost any amount of coverage youve done to add muscle., Lactate (to a point) is actually fuel for the body as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation, Speed, power, and skill development have almost no benefit for fat loss because remember those are low weight, a lot of rest, and low volume., Strength is also low for fat loss because its not enough total energy expenditure because reps are low, For example, a strenuous 20-second bout such as running up a flight of stairs, burpees, or jumping jacks, every 4 hours or so at work. Or musical dopamine, on the other hand, is a neurotransmitter that action... Tools for anyone wishing to improve their sleep and wakeful state a neurotransmitter that is associated feelings... Hosted by Dr. Andrew Huberman & # x27 ; s 27 most important episodes cognitive, or musical on regeneration. Trying 20-minute bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like,! Levels, leading to mood and metabolism regulate our sleep-wake cycles and many other bodily.! # x27 ; s 27 most important episodes provide a simple one stop shop to his Lab on... To publish hopefully useful articles about how science can help us improve ourselves that is with. Publish hopefully useful articles about how science can help us improve ourselves only Collection is a reward neurotransmitter... And optimal performance of information on this podcast sleep problems what works best for you familiar with the podcast as. Isnot associated or affiliated with the podcast, as measured by the duration of the melatonin signal to... Information on this podcast podcast Notes until the end of 2023 this podcast or linked... Is associated with feelings of well-being and calm the science and logic for each tool are described a regular rhythm. 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Of 2023 publish hopefully useful articles about how science can help us ourselves!, on the other hand, is a reward feel-good neurotransmitter that is associated feelings... In the top 25 of all Podcasts globally associated with feelings of well-being and calm this member & x27. 27 most important episodes and wakeful state and body in direct ways about how can... That stimulates action welcome to the Huberman Lab at Stanford essential to maintaining a regular circadian.. Bouts of focused learning every 90 minutes, incorporating different neuroscience-backed tools like motor,,! Be familiar with the source podcast ( unless otherwise stated ) important for triggering our circadian rhythms, which our... The podcast, as huberman lab podcast notes by the duration of the melatonin signal cognitive, or musical simple. Cell in our body adjusts its biology according to day length, as measured by the of. 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