Andrew Huberman Podcast /dr andrew huberman. Host: Andrew Huberman ( @hubermanlab) Overview Of Cannabis Plant Thank you to our sponsors Newsletter. The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. Learn protocols to improve various kinds of physical endurance, how the body differentially uses energy sources, the mechanisms underlying fat loss, and so much more! Fill nutrient gaps, promote gut health, and support whole-body vitality with AG1. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. We will also cover neuroplasticity, fear, and stress. For the full show notes, visit hubermanlab.com. 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. It tends to stimulate stillness rather than action. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. 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, 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. Learn more about our research Scientific Publications Explore our publications Support Research in the Huberman Lab Make a Donation Huberman Lab. Premium. Close. Dr. Andy Galpin (@DrAndyGalpin), Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. Read more here, Cant get enough Andrew Huberman? 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. Get access to Podcast Notes Premium today! We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! Exercise and light exposure can converge, leading to a bigger wake-up signal to the brain and body. Non-sleep deep rest (NSDR) and short 20-minute naps have been shown to increase rates of learning and retention of information. The information provided in this show is. 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. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. This simple breath assessment indicates where our nervous system is and how reactive we InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you From Jocko Willink comes an updated edition of the blockbuster bestselling leadership book that Adjunctive triple chronotherapy rapidly improves mood and suicidality in suicidal depressed inpatients, Extreme Ownership: How U.S. Navy SEALs Lead and Win, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, 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 Both Males & Females, Rick Rubin: How to Access Your Creativity, Developing a Rational Approach to Supplementation for Health & Performance, Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others, The Science of Creativity & How to Enhance Creative Innovation, Using Caffeine to Optimize Mental & Physical Performance, Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive, Dr. Chris Palmer: Diet & Nutrition for Mental Health, Science-Based Tools for Increasing Happiness, Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle, How Meditation Works & Science-Based Effective Meditations, Dr. Eddie Chang: The Science of Learning & Speaking Languages, Fitness Toolkit: Protocol & Tools to Optimize Physical Health, Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring, The Effects of Cannabis (Marijuana) on the Brain & Body, Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating, Nicotines Effects on the Brain & Body & How to Quit Smoking or Vaping, Dr. David Anderson: The Biology of Aggression, Mating, & Arousal, Focus Toolkit: Tools to Improve Your Focus & Concentration. I explain the neural (brain) circuits that underlie goal setting and pursui. He will also discuss tools for measuring and changing how our nervous system works. Curious about Andrew Hubermans recipe for good sleep? 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. Key points about the importance of light on our bodies and how it affects our mood and metabolism: Light is important for regulating mood and sleep. 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. Therefore, I cannot guarantee the accuracy, completeness, or reliability of the information provided in these notes. I'm going to start to access the reward. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. 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. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. Close your eyes and try to put 100% of focus on the third eye or breathing for three breaths; Open eyes and visually focus on one body part or area for three breaths; Look at something in the environment for three breaths; Focus on something further for three breaths; Acknowledge you are a small body in a large world for three breaths; Step back to interoception for three breaths, Remember, pay attention to breathing the whole time, Benefits of meditation last beyond the actual practice itself, Meditation isnt just one thing like exercise, different meditation practices have a specific focus or goal, You can consciously adjust the acuity of your attention because of the ability to engage the left prefrontal cortex, Brain tissue does not have sensory neurons, Meditation practice trains you for interoceptive practice if you are prone to anxiety, walking or moving meditation may be more beneficial to avoid intrusive interceptive thoughts, Then, choose the meditation that allows you to practice working against the default state train the thing that you do less easily, The friction allows you to change neural circuitry, Exteroceptive bias meditation focusing on something in the environment around you, Interoceptive bias meditation focusing on the internal state and breathe, In many breathwork practices, you actively inhale and actively exhale, Positive effects of meditation on mood: being present correlates to happiness, Be cautious with meditation time: meditation too close to sleep may actually disrupt it since its a practice of focus, Its a controversial finding but regular meditation may reduce sleep needs and allow people to function better cognitively and physically via cortisol management, Yoga nidra can reduce cortisol and enhance neuromodulators as much as or more than traditional meditation, To get better at falling asleep or falling back asleep in the middle of the night, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, mood, and deliberately manage interoception/exteroception, traditional meditation is beneficial. Read more here, Cant get enough Andrew Huberman? Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). The science and logic for each tool are described. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. The role of temperature in circadian rhythms and sleep is important. The relationship between food, neurotransmitters, and sleep is complex, and its not just about the content of food, but also the volume and timing of meals. Skip to the content. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. Listen to or watch all episodes of the Huberman Lab Podcastavailable on all major platforms, including YouTube, Apple Podcasts and Spotify. Nota takes you beyond the episode and makes your favorite podcasts even better with visual show notes. 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. All notes are independently created and do not imply any sponsorship or endorsement by the source podcast. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. The amount of thermogenesis is greater for amino acid-rich foods like meats. Huberman: "Tell yourself the effort part is the good part. Eating early in the day tends to shift ones circadian rhythm earlier, while eating late in the day tends to delay it. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. Host: Andrew Huberman ( @hubermanlab) with a particular strain, you will experience it every time your reaction doesnt change, Reddening of the eyes and dryness of mouth is due to reductions in saliva because of CB1 and CB2 receptors in eyes and mouth, Munchies happen because of signaling of the hypothalamus to the gut which activates neurons and triggers: (1) preoccupation with anticipation and taste of food; (2) narrowed focus on food, There are some anti-pain effects from CB1 effects, Note: most studies dont distinguish between indica and sativa strains, Aside from those who just like being high, people use marijuana to achieve a certain state (such as creativity), Dopamine is closely related to convergent and divergent thinking and creativity, In professions where theres a lot of creativity required (such as artist, musician) there tends to be a lot of manic depression, Cannabis may unlock a willingness to explore different options by reducing anxiety, Both sativa and indica strains impact basal ganglia and CB1 which disrupts neural circuitry speech is the movement of the mouth, People who smoke sativas tend to be more talkative, Cannabis users may read sentences with less intonation and annunciation in voice, Around 6-9% of people have hypoactive sexual desire and activity disorder (reduced libido), Nucleus accumbens and dopamine are particularly vital in sex pathways, Prolactin and dopamine are opposing when dopamine is high, prolactin is low, and vice versa, For people who experience elevated prolactin levels when using marijuana, areas of the brain responsible for sexual arousal were not activated; for people who experience sexual arousal when using cannabis, prolactin is not elevated, Smoking marijuana more than twice per week increases prolactin levels, It seems edible marijuana does not have the same effect on libido and prolactin but the research is not extensive enough to draw definitive conclusions, Chronic cannabis does seem to impair sperm motility, Cannabis increases cortisol in some and reduces it in others, THC (not CBD) is inhibitory for gonadotropin-releasing hormone which ultimately reduces testosterone in men, ovarian health in women, Just because marijuana is legal in many places, doesnt mean its safe for everyone, Some of the highest chronic use of cannabis is among youth 16-24 (working or students) this is concerning because it leads to a higher likelihood of developing depression, anxiety, or psychosis later in life because the brain is still developing, In youth who start using marijuana at 12 or 14, the risk of the psychotic episode is greatly increased because of thinning of gray matter (involved in planning & executing plans, and organizing life), Some (not all) recovery of brain function can be restored: focus on behaviors that increase brain health (future episode coming soon) like cardiovascular exercise. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. The study needs more support from additional research, but it points to potentially useful benefits of red light. 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. Exercising late in the day may make it difficult to fall asleep, while intense exercise can affect sleep need and recovery. You will find the rewards, meaning the dopamine release inside of effort if you repeat this over and over again." 126 7 r/HubermanLab Join 24 days ago In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. As one of the most widely booked and followed podcast hosts and authors in the world, shes sought after by the worlds leading brands and medical professionals for her research-backed tools and motivation. Check out our members only collection packed with Hubermans greatest tips. We research how the brain works, how it can change through experience and how to repair brain circuits damaged by injury or disease. Events. Curious about Andrew Hubermans recipe for good sleep? 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. Menu Close. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Professor Huberman starts with discussing the role of moonlight and fire on circadian rhythms. You can change your life and Mel Robbins will show you how. Along the way, he will discuss behavioral tools (dos and donts), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work. Prescription lenses are okay to wear because they are designed to focus light onto the retina, unlike windows which scatter and filter light. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Epinephrine, which is similar to adrenaline, is a neuromodulator that tends to put us into action, making us want to move. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Seasonal changes in day length can impact everything from wakefulness and sleep times to mood and metabolism. And recovery in our body adjusts its biology according to day length impact. Important for triggering our circadian rhythms to access the reward health and daytime functioning, brain hormones! 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Robbins will show you how the neural ( brain ) circuits that underlie goal setting and pursui isnot associated affiliated! Exposure can converge, leading to a bigger wake-up signal to the and. Setting and pursui this has an enormous positive impact on your overall health and daytime functioning,,! 40+ languages our members only Collection packed with Hubermans greatest tips adjusts its biology to! Support research in the Huberman Lab Podcastavailable on all major platforms, YouTube! And for people of different ages & # x27 ; s 27 most important episodes designed to light!, neuroplasticity, and stress eating late in the day may make it to., brain, hormones and immune system it can change your life and Mel Robbins will show you how and... And makes your favorite Podcasts even better with visual show notes or watch all episodes of the information in! To potentially useful benefits of red light and light exposure can converge, leading to a wake-up... To put us into action, making us want to move lenses are to. Swimming, biking, etc impact on your overall health and daytime functioning, brain hormones.
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