This episode I explain how we sense chemicals by way of smell, taste and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can be used to assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods. Both basic science and protocols are described including how to make sour things taste sweet and how to develop a heightened sense of smell and taste.   Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com   Links: What Is Color? By Arielle & Joann Eckstut https://www.amazon.com/What-Color-Questions-Answers-Science/dp/1419734512 The smell of tears lowers testosterone DOI: 10.1126/science.1198331 Inhaling (sniffing) improves non olfactory attention & cognition: https://pubmed.ncbi.nlm.nih.gov/31089297/ Smelling Salts & Improved Athletic Performance https://pubmed.ncbi.nlm.nih.gov/28922211/ Taste Receptors Are Expressed By Ovaries & Testes doi:10.1093/molehr/gat009   Timestamps: 00:00:00 Introduction  00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other  00:09:10 Vision Protocols Recap (Brief): Near-Far Viewing & 2 hours/day outside, & Correction  00:12:20 Color Vision: Excellent Resource: What is Color? (The Book)  00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin  00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido  00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells  00:24:40 Smells and Memory: Why They Are So Powerfully Associated  00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty  00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better  00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste  00:35:50 Smelling Salts, Ammonia & Adrenaline   00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better  00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell  00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships  00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery   00:53:33 Using Smell To Immediately Becoming Physically Stronger  00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness  00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways Of Your Nervous  00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk  01:03:00 Skunks, Costello, All Quiet On The Western Front    01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex  01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation  01:13:48 Our 6th Sense of Taste: FAT Sensing  01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration  01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity  01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas. Aggression Versus Passivity  01:25:05 Eating More Plants Versus Eating More Meat, Cravings and Desire  01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries  01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods  01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods  01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture  01:39:00 How Processed Food Make You Crave More Processed Foods  01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet  01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females  01:46:40 Do Women Influence Each Others Menstrual Cycles?   01:49:19 Recognizing the Smell Of Your Romantic Partner   01:50:30 Differences In Odor Detection Ability, Effects Of Hormones  01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior  01:56:40 Summary, Zero-Cost Ways To Support Us, Instagram, New Website, Sponsors, Patreon    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Photo Credit: Mike Blabac - https://www.blabacphoto.com

Huberman Lab

How Smell, Taste & Pheromone-Like Chemicals Control You | Episode 25

This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can rain and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age.   Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network   Link to eye exercise videos for smooth pursuit, amblyopia, etc. (Numbering of videos does correspond to numbers in episode caption.) https://www.youtube.com/c/VisualExercises/videos   Timestamps: 00:00:00 Introduction 00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy 00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better 00:10:35 Our Eyes: What They Really Do, & How They Work 00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells 00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light 00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World) 00:24:05 Everything You See Is A Best Guess, Blind Spots 00:25:50 Depth Perception 00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes 00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology; 00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day 00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens 00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing” 00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily 00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down 00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness) 01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds, 01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day 01:06:05 Protocol 8: Smooth Pursuit 01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week 01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision 01:16:20 Dry Eyes; Blinking, Protocol 11 01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12 01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training 01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain 01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision 01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow 01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision 01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

The Science of Vision, Eye Health & Seeing Better | Episode 24

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle, and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort and maximizing quality of effort, as well as the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. As always, both science, mechanism and tools are discussed throughout.   Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network   Mechanistic review of training adaptations: http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full.pdf Example Protocols: https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/   Timestamps: 00:00:00 Introduction 00:05:45 Why Everyone Should Train Endurance 00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network 00:11:28 How To Maintain Muscle 00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function 00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones 00:18:00 The Vital Need For Oxygen: But Why? 00:19:00 What Allows Us To Endure (Anything)? 00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting 00:22:50 Why You Quit: It IS All In Your Mind 00:27:19 The “90% Mental” Myth 00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones) 00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key 00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity 00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube) 00:37:15 The 4 Kinds of Endurance 00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience 00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component 00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing 00:51:31 Long Duration Endurance: 12 minutes or More, One “Set”, Efficiency of Movement 00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain 01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic 01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key 01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization 01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems 01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume 01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain? 01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts 01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears 01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful 01:31:00 Increasing Motivation & Adrenaline 01:32:10 Eliminating the “Side Cramp” With Physiological Sighs 01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use 01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink 01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training 01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training 01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training 01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing 01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine 01:56:00 Programming Examples; Concurrent Training 01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine 02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

How To Build Endurance In Your Brain & Body | Episode 23

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.   Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Belcampo - https://belcampo.com/huberman Headspace - https://headspace.com/specialoffer   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network   Timestamps: 00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Science & Tools For Muscle Growth, Increasing Strength & Muscular Recovery | Episode 22

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day-- a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation-- it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss.   Thank you to our sponsors: InsideTracker - http://insidetracker.com/huberman ExpressVPN - http://expressvpn.com/huberman Athletic Greens - http://athleticgreens.com/huberman   Cold Protocols via The Cold Plunge: https://thecoldplunge.com/pages/protocols   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab   Timestamps: 00:00:00 Introduction 00:06:00 Fat Loss: The Key Role of Neurons 00:08:44 The First Law of Fat Loss 00:11:00 Neurons Connect To Fat! (& That Really Matters) 00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid 00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss 00:23:08 Our Brain Talks To Our Fat 00:25:00 The Most Incredible & Dangerous Fat Loss Agent 00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation 00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands 00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss 00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T” 00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss 00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat 00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver 00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” 00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free) 00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers 00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal 01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat 01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss 01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ 01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. 01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity? 01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation. 01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat 01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min. 01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation 01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector 01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation 01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns 01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide 01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution 01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool 01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant 01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation 01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss 01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

How to Lose Fat with Science-Based Tools | Episode 21

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.   Thank you to our sponsors: Belcampo - https://belcampo.com/huberman InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab   Timestamps: 00:00:00 Introduction 00:06:28 Skill Acquisition: Mental & Physical 00:08:40 Clarification About Cold, Heat & Caffeine 00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & BoostHRV Entrainment 00:16:08 Physical Skills: Open-Loop Versus Closed-Loop 00:18:50 Three Key Components To Any Skill 00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior 00:23:30 Upper Motor Neurons for Deliberate Movement & Learning 00:25:00 Lower Motor Neurons Control Action Execution 00:25:26 What To Focus On While Learning 00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth 00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment 00:34:00 Learning To Win, Every Time 00:39:26 Errors Solve the Problem of What Focus On While Trying to Learn Skills 00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad 00:44:40 The Framing Effect (& Protocol Defined) 00:46:10 A Note & Warning To Coaches 00:48:30 What To Do Immediately After Your Physical Skill Learning Practice 00:53:48 Leveraging Uncertainty 00:56:59 What to Pay Attention To While Striving To Improve 01:04:45 Protocol Synthesis Part One 01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained 01:11:06 How To Move From Intermediate To Advanced Skill Execution faster: Metronomes 01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators 01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”) 01:22:02 Protocol For Increasing Limb Range of Motion, Immediately 01:28:30 Visualization/ Mental Rehearsal: How To Do It Correctly 01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training) 01:35:34 Imagining Something Is Very Different Than Actually Experiencing It 01:37:58 Cadence Training & Learning “Carryover” 01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC 01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization 01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions 01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

How to Learn Skills Faster | Episode 20

This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.   Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Helix - https://helixsleep.com/huberman Theragun - https://theragun.com/huberman   Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab   Timestamps: 00:00:00 Introduction 00:05:08 Physical Performance & Skill Learning 00:06:40 Optimal Learning Protocol (Recap): 4 Steps 00:08:31 Variables Impacting Physical Performance 00:10:00 Temperature Is the Dominant Variable 00:12:08 Understanding Mechanism Is Key 00:13:42 Heat: The Enemy of All Performance (& Why) 00:16:30 Blood Flow & Sweating & Piloerection 00:22:35 Heat Is What Limits Effort: Even If You Feel Fine/Motivated 00:25:29 Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability 00:26:42 Heat Induced Confusion & Death 00:30:02 The Three Body Parts Best For Heating & Cooling Your Whole Body 00:31:38 Face, Palms, Bottoms of Feet; Glabrous Skin 00:33:00 Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)! 00:37:15 Palmar Cooling Can Supercharge Your Athletic Performance 00:38:35 ATP, Pyruvate Kinase & Heat 00:40:55 Palmer Cooling Outperforms Anabolic Steroids Several-Fold 00:43:45 Increasing Endurance, Willpower & Persistence 00:46:33 Cardiac Drift, & Moving the ”I Quit” Point 00:50:44 Deliberate Heating: Myths and Better Protocols 00:53:20 Protocols For Self-Directed Cooling To Vastly Improve Performance 00:59:23 How To Use Cold To Recover Faster & More Thoroughly 01:02:05 Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc. 01:06:29 Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter 01:09:44 Are Stimulants Counter Productive For Performance? It Depends. 01:12:00 The Caffeine Rule & “Caffeine Adaptation” 01:14:20 NSAIDs for Training: Performance Enhancements & Risks 01:17:00 The Best Way to Explore Your Own “Parameter Space” 01:18:35 Tools: How To Try 01:21:35 Cost-Free Support, & Additional Support & Resources   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Supercharge Exercise Performance & Recovery with Cooling | Episode 19

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.   Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman Headspace - https://headspace.com/specialoffer   Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Links: Intermittent Fasting & Growth Hormone Mechanism https://pubmed.ncbi.nlm.nih.gov/29233536/ Habitual Coffee Drinking & Changes In Brain Connectivity https://pubmed.ncbi.nlm.nih.gov/33875801/ Timestamps: 00:00:00 Introduction 00:05:41 Energy & Your Immune System, & Learning Faster 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone 00:11:56 Why Your Stomach Growls 00:13:09 Hot Baths & Hormones 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s 00:19:48 Adrenaline Basics In Two Minutes 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good 00:35:00 Does Mindset During Stress Matter? 00:36:15 Protocols: Adrenaline Breathing Described 00:39:00 Practices To Increase Energy Without Increasing Stress 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools 00:55:11 Timing Thyroid Release For Energy 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning 01:02:45 An Optimal Learning Protocol 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits” 01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy” 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops 01:14:00 Bombesin: Energy Without Eating 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin) 01:28:50 Apigenin: Anti-Cortisol 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning) 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental 01:39:00 Prescription Compounds 01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body 01:42:11 Ways To Apply Knowledge Presented Today 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Boost Your Energy & Immune System with Cortisol & Adrenaline | Episode 18

This episode I discuss metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanism and tools grounded in specific mechanisms are discussed. Thank you for your interest in science! Thank you to our sponsors: Four Sigmatic - http://foursigmatic.com/huberman Blinkist - http://blinkist.com/huberman Munk Pack - http://munkpack.com - Use code: huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab   Link to recent study on thermal stress and hormones: Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men. - https://pubmed.ncbi.nlm.nih.gov/33845653/   Timestamps: 00:00:00 Introduction 00:06:05 Thyroid & Growth Hormone 00:08:44 Food Shapes: Do They Matter? 00:11:43 Stevia: Naming & Impact 00:13:30 Metabolism 101: Your Brain the Furnace 00:17:33 Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary 00:21:04 Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues 00:22:45 Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function 00:26:05 How Much Iodine Do We Need? By Food, Supplement or Ocean Air 00:28:09 Selenium For Thyroid: Brazil Nuts & Other Valuable Sources 00:33:05 Selenium For Pregnancy, Prostate Cancer Risk, Acne 00:35:20 “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine 00:39:00 Other Benefits of Iodine: Reducing Inflammation 00:41:00 Why & How Increased Thyroid Increases Metabolism 00:42:12 What To Eat To Support Your Brain 00:43:00 Hyperthyroidism (Too Much) & Hypothyroidism (Too Little) 00:44:35 Menstruation: Thyroid Carbohydrate & Sugar Craving 00:45:33 Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain 00:48:39 Growth Hormone: What, Why & How 00:51:18 Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy 00:53:40 How To Powerfully Increase Growth Hormone: Know The Natural Triggers 00:54:49 Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep 00:55:43 Delta Wave Brain Activity Is the Trigger For Growth Hormone Release 00:58:25 LOW Doses of Melatonin Supplementation For Increasing GH Release 01:01:00 Book: Altered Traits, Binaural Beats? Delta Waves Access 01:04:35 Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups 01:08:40 Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release 01:10:36 Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer 01:14:10 Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine 01:18:20 Arginine & Exercise Together Can Be Counter-Productive 01:19:50 L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution 01:23:09 Growth Hormone Changes Across The Lifespan: No One Escapes 01:26:00 Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone 01:29:20 Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!) 01:34:30 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin 01:36:00 Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc. 01:42:25 Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone 01:44:00 Zero Cost & Other Ways to Support Our Podcast; & Thank You! Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

How to Control Your Metabolism by Thyroid & Growth Hormone | Episode 17

The Huberman Lab Podcast discusses Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration and neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels, and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and for various units of U.S. and Canadian Special Operations.

hubhopper

Huberman Lab

hubhopper