How to Overcome Inner Resistance | Steven Pressfield

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.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 : https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   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’ & Boost HRV 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 To 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

17 Touko 20211h 47min

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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT (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 Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

10 Touko 20211h 20min

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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   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 System’s) 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”   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

3 Touko 20211h 42min

This episode discusses 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, mechanisms and tools grounded in specific mechanisms are discussed. Supplements from Thorne https://www.thorne.com/u/huberman 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! Learn more about your ad choices. Visit megaphone.fm/adchoices

26 Huhti 20211h 46min

This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more. Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin". Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Supplements from Thorne https://www.thorne.com/u/huberman Timestamps (00:00:00) Introduction (00:06:59) Hunger: Neural & Hormonal Control (00:08:32) Chewing & Hunger (00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger (00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones (00:16:28) Anorexia & Extreme Overeating (00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH) (00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism (00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control (00:24:40) Meal Timing Determines Hunger, Not the Other Way Around (00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting (00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule (00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!” (00:34:55) Eating For Amino Acids, Fatty Acids & Sugar (00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings (00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing (00:49:32) “A Calorie Is NOT A Calorie” After All (00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia (00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon (01:02:40) Movement, Exercise & GLUT-4 (01:04:50) Why Sugar Stimulates Your Appetite (01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity (01:07:55) High-Intensity Exercise, Glycogen & Metabolism (01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals (01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin (01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores (01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc (01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity (01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones (01:28:10) Diabetes, Filtering Blood, Sweet Urine (01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes (01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone (01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast Learn more about your ad choices. Visit megaphone.fm/adchoices

19 Huhti 20211h 39min

In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:26 Sponsors: AG1, LMNT & Waking Up   00:05:50 Hormone Optimization   00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health   00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios   00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine   00:20:58 Testosterone and Libido Pre-Ovulation   00:21:48 Estrogen and Sexual Receptivity; Libido In Males   00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence   00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding   00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios   00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin   00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6   00:33:20 How Exactly Do Behaviors Change Hormones?   00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition   00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone   00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects   00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios   00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise   00:56:30 Light Viewing Patterns and Hormones: Dopamine, GnRH   00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency   01:04:39 Specificity of Hormone Effects   01:06:03 Temperature: Cold and Hot Gonads   01:14:10 How To Exercise: Types, Effort Level, Sequencing   01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters   01:24:41 Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms   01:33:18 Nutrients That Optimize The Foundation For Hormones   01:36:00 Opioids as Severe Hormone Disruptors   01:37:23 Testes, Antlers and Ovaries   01:38:50 Creatine and Increasing DHT (Dihydrotestosterone)   01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali   01:43:23 Nettles, Prostate, Boron, and Blood Brain Barrier   01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal   01:47:43 Ecdysteroids: Mimic Mammalian Hormones   01:51:50 Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis   01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu   01:59:17 Summary: And Note About Additional Related Topic Coverage Coming   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

12 Huhti 20211h 58min

In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 AG1, LMNT & Waking Up   00:06:47 Announcement: Mood Meter App Works Again   00:08:00 Maximizing Learning from the Podcast   00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles   00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior   00:14:15 Hormones Basics   00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex   00:17:50 Y Chromosome Inhibition of Feminization   00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone   00:19:45 Hormonal Sex, Morphological Sex   00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes   00:23:06 Masculinization, Feminization, Demasculinization, Defeminization   00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development   00:27:03 Secondary Sexual Characteristics   00:27:43 Penis Sprouting: Guevedoces   00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain   00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes   00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals   00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.   00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline   00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS   00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone   00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults   00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles   01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase   01:06:39 Creatine & DHT/Hair Loss   01:08:20 Predicting Aging Rates By Pubertal Rates   01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione   01:14:26 Intersex Moles   01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”   01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation   01:29:13 Brain Dimorphisms with Sexual Orientation   01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers   01:35:06 The Path Forward & A Warning   01:35:55 Support & Your Questions   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

5 Huhti 20211h 34min

In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:32 Sponsors: AG1, LMNT & Waking Up   00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link   00:07:40 Emotions: Subjective Yet Tractable   00:10:53 To Understand Your Emotions: Look At Infancy & Puberty   00:15:21 Your First Feeling Was Anxiety   00:17:36 What Are “Healthy Emotions”?   00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App   00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself   00:24:00 You Are An Infant: Bonds & Predictions   00:27:57 Attachment Style Hinges On How You Handle Disappointment   00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)   00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic   00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias   00:42:19 Getting Out Of Your Head: The Attentional Aperture   00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive   00:47:58 Bodyfat & Puberty: The Leptin Connection   00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage   00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent   00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds   01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal   01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet   01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies   01:14:18 Left Brain = Language, Right Brain = Spatial Awareness   01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody   01:18:32 Oxytocin: The Molecule of Synchronizing States   01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior   01:23:00 Promoting Trust & Monogamy   01:27:00 Ways To Increase Oxytocin   01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities   01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body   01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience   01:36:43 MDMA and Other Psychedelic Compounds: Building A Framework   01:38:54 Roundup, Various Forms of Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

29 Maalis 20211h 37min