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Huberman Lab

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. 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, 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 various units of U.S. and Canadian Special Operations.

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Control Pain & Heal Faster with Your Brain | Episode 9

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanThesis: https://takethesis.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Introduction/Avenues for Support(00:04:58) Deliberate Unlearning(00:06:43) Pain, Injury and Regeneration(00:09:17) A System of Touch (Somatosensation)(00:11:42) Pain and Injury are Dissociable(00:15:19) Objective versus Subjective Control of Experience(00:16:15) Plasticity of Perception(00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain(00:18:42) Homoculous, Ratonculous, Dogunculus(00:19:05) “Sensitivity” explained(00:21:30) Inflammation(00:22:24) Phantom Limb Pain(00:24:00) Top-down Relief of Pain by Vision(00:26:41) From Deaf to Hearing Sounds(00:28:10) Pain Is In The Mind & Body(00:29:44) Recovering Movement Faster After Injury(00:35:00) Don’t Over Compensate(00:37:34) Concussion, TBI & Brain Ageing(00:40:49) The Brain’s Sewage Treatment System: Glymphatic Clearance(00:43:05) Body Position & Angle During Sleep(00:44:30) Types of Exercise For Restoring & Maintaining Brain Health(00:47:33) Ambulance Cells in The Brain(00:49:20) True Pain Control by Belief and Context(00:51:45) Romantic Love and Pain(00:55:05) Dopaminergic Control of Pain(00:57:15) Acupuncture: Rigorous Scientific Assessment(01:07:32) Vagus Activation and Autonomic Control of Pain(01:08:30) Inflammation, Turmeric, Lead and DHT(01:11:40) Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing(01:14:53) Protocols For Accelerating Tissue Repair & Managing Pain(01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.(01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight(01:26:10) Glymphatics and Sleep(01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots(01:31:38) Young Blood: Actual Science(01:35:44) Synthesis, Support & ResourcesTitle Card Photo Credit: Mike BlabacDisclaimer

1hr 37mins

1 Mar 2021

Rank #1

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Optimize Your Brain with Science-based Tools | Episode 8

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanThesis: https://takethesis.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Introduction(00:04:53) The Daily (Learning) Routine(00:07:13) Plasticity Is NOT the Goal(00:09:26) No Obligation To Change(00:09:59) Practical Plasticity Language(00:13:37) Pillars of Neuroplasticity(00:15:16) My Daily Routine: Chronotype Management(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light(00:19:09) Delay Caffeine!(00:21:19) Light, Black Coffee, Hydrate(00:22:57) High Alertness, Linear Tasks/Learning(00:25:12) Background Music/Noise: Yay or Nay?(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine(00:28:37) Leveraging GO, NO-GO(00:30:08) Non-Specific Action(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise(00:35:28) Temperaments Vary: And So Should This(00:36:01) The 3 Hour-Long Post Waking Block(00:36:20) Early Morning Exercise and GO Networks(00:38:05) Fasting, Ketogenic Diets, & Food Volume(00:39:41) Sodium/Electrolytes(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation(00:42:01) Post Lunch Low/No Cognitive Load(00:42:56) Hydration, NSDR, Nap(00:44:54) Creativity Work(00:46:26) Creativity Is A Two-Part Phenomenon(00:51:15) Psychedelics(00:58:20) Afternoon Light As Insurance(01:00:26) Evening Nutrition(01:01:21) Repacking Glycogen: Hormonal Factors(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve(01:07:08) The Power of Objective Tools(01:08:14) Visualization(01:11:34) Mini-Synthesis(01:13:31) Resetting Your Clock(01:15:55) Don’t Trust the Mind Now(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day(01:18:33) Organizational Logic(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.(01:24:42) Variation Among People, and Dogs(01:25:49) Accurate Versus Exhaustive(01:27:57) Familiar and New Ways To SupportTitle Card Photo Credit: Mike BlabacDisclaimer

1hr 29mins

22 Feb 2021

Rank #2

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Understanding and Using Dreams to Learn and to Forget | Episode 5

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanThesis: https://takethesis.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Introduction(00:03:00) The Dream Mask(00:06:00) Cycling Sleep(00:08:10) Chemical Cocktails of Sleep(00:13:00) Motor Learning(00:16:30) High Performance with Less Sleep(00:17:45) Rapid Eye Movement Sleep(00:20:30) Paralysis & Hallucinations(00:23:35) Nightmares(00:24:45) When REM & Waking Collide(00:25:00) Sleeping While Awake(00:26:45) Alien Abductions(00:29:00) Irritability(00:30:00) Sleep to Delete(00:32:25) Creating Meaning(00:34:10) Adults Acting Like Children(00:36:20) Trauma & REM(00:37:15) EMDR(00:39:10) Demo(00:44:25) Ketamine / PCP(00:45:45) Soup, Explosions, & NMDA(00:48:55) Self Therapy(00:50:30) Note About Hormones(00:51:40) Measuring REM / SWS(00:53:15) Sleep Consistency(00:56:00) Bed Wetting(00:58:00) Serotonin(00:59:00) Increasing SWS(00:59:50) Lucidity(01:02:15) Booze / Weed(01:03:50) Scripting Dreams(01:04:35) Theory of Mind(01:07:55) Synthesis(01:10:00) Intermittent Sleep Deprivation(01:11:10) Snoring Disclaimer(01:11:40) New Topic(01:15:50) Corrections(01:17:25) Closing RemarksAs always, thank you for your interest in science!Title Card Photo Credit: Mike BlabacDisclaimer

1hr 18mins

1 Feb 2021

Rank #3

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Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness | Episode 4

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanThesis: https://takethesis.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Introduction(00:04:15) The bedrock of sleep-rest cycles(00:07:05) Night owls and morning larks(00:08:22) “The perfect schedule”(00:11:04) The 100K Lux per morning goal(00:15:15) Keeping your biological clock set(00:16:15) Reset your cortisol(00:21:22) Jetlag, death and lifespan(00:23:00) Going East versus West(00:28:45) The key to clock control(00:31:01) Your Temperature Minimum(00:36:30) Temperature and Exercise(00:41:20) Eating(00:42:50) Go West(00:44:15) Pineal myths and realities(00:51:13) The Heat-Cold Paradox(00:53:45) Staying on track(00:55:30) Nightshades(00:57:00) Emergency resets(00:57:30) Psychosis by light(00:58:05) Shift work(01:02:40) The Temperature-Light Rule(01:04:20) Up all night: watch the sunrise?(01:06:45) Error correction is good(01:08:20) NSDR protocols/implementation(01:10:44) The frog skin in your eye (not a joke)(01:16:39) Why stress turns your hair white(01:17:24) Ovaries or testes?(01:18:25) Babies and bright light(01:21:40) Polyphasic sleep(01:25:25) Ultradian cycles in children(01:27:38) Teens and puberty(01:29:50) Light before waking for better sleep(01:31:20) Older people and circadian rhythms(01:33:48) Sleepy Supplements(01:42:00) Red Pills & Acupuncture(01:43:50) Highlights(01:48:30) Feedback and SupportAs always, thank you for your interest in science!Title Card Photo Credit: Mike BlabacDisclaimer

1hr 51mins

25 Jan 2021

Rank #4

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Using Science to Optimize Sleep, Learning & Metabolism | Episode 3

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanThesis: https://takethesis.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Introduction(00:05:50) Moonlight & Fire(09:25:00) Red Light: Good & Bad(00:15:45) Why Blue-Blockers Are Unscientific(00:19:20) Eyeglasses, Contact Lenses & Windows(00:22:05) Adding Up Your Lights(00:24:30) “Netflix Inoculation” With Light(00:25:25) How The Planet Controls Your Energy(00:27:00) A Season For Breeding (?)(00:31:15) Melatonin / Serotonin(00:33:50) Epinephrine vs Adrenaline: Same? Different?(00:35:00) Exercise & Your Sleep(00:40:30) Neuroplasticity & Food/Chemicals/NSDR(00:44:10) Using Sound & Smell To Learn Faster(00:46:45) Dream Meaning & Remembering(00:48:15) Waking Up Paralyzed(00:49:40) Nap/Focus Ratios For Accelerated Learning(00:52:45) Hypnotizing Yourself(00:54:05) Smart Drugs(01:01:10) Magnesium: Yay, Nay, or Meh?(01:02:10) How Apigenin Works(01:04:30) Serotonin: Slippery Slope(01:05:35) The Frog Experiment(01:08:35) Temperature(01:10:30) Morning Chills(01:28:00) Eating For Heating(01:30:30) Vagal Pathways For Gut-Brain Dialogue(01:31:50) Sex Differences(01:33:50) Self ExperimentationAs always, thank you for your interest in science!Title Card Photo Credit: Mike BlabacDisclaimer

1hr 43mins

18 Jan 2021

Rank #5