How to Understand Emotions | Dr. Lisa Feldman Barrett

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization    (00:03:28) Sponsors: AG1, LMNT (00:08:24) Preventative Medicine & Hormone Health  (00:14:17) The Six Pillars of Hormone Health Optimization (00:17:14) Diet for Hormone Health, Blood Testing (00:20:21) Exercise for Hormone Health  (00:21:06) Caloric Restriction, Obesity & Testosterone  (00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1 (00:29:08) Sleep Quality & Hormones (00:35:03) Testosterone in Women (00:38:55) Dihydrotestosterone (DHT), Hair Loss  (00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine (00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto  (00:52:30) Hair loss, DHT, Creatine Monohydrate (00:55:07) Hair Regrowth, Male Pattern Baldness (00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM (01:04:00) Oral Contraception, Perceived Attractiveness, Fertility  (01:10:31) Testosterone & Marijuana or Alcohol (01:14:27) Sleep Supplement Frequency (01:15:34) Testosterone Supplementation & Prostate Cancer  (01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein   (01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil  (01:30:54) Testosterone Replacement Therapy (TRT) (01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM  (01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats  (01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone (01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels  (01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency (01:56:44) Boron, Sex Hormone Binding Globulin (SHBG) (01:58:13) Human Chorionic Gonadotropin (hCG), Fertility (02:04:18) Prolactin & Dopamine, Pituitary Damage  (02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P) (02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)  (02:18:19) Blood Test Frequency  (02:19:41) Long-Term Relationships & Effects on Hormones (02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships (02:29:05) Cold & Hot Exposure, Hormones & Fertility (02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin  (02:37:24) Growth Hormone-Releasing Peptides (GHRPs) (02:39:38) BPC-157 & Injury, Dosing Frequency (02:45:23) Uses for Melanotan  (02:48:21) Spiritual Health Impact on Mental & Physical Health  (02:54:18) Caffeine & Hormones  (02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

11 Apr 20222h 56min

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:11:04) Sponsors: AG1, LMNT (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

4 Apr 20222h 11min

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, 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. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin, Strength & Endurance Training   (00:03:23) Sponsors: AG1, LMNT (00:08:20) Adaptations of Exercise, Progressive Overload  (00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness (00:27:30) Modifiable Variables of Strength Training, Supersets   (00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy  (00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction  (01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept  (01:10:48) Mind-Muscle Connection  (01:16:16) Mental Awareness  (01:27:57) Breathing Tools for Resistance Training & Post-Training  (01:37:25) Endurance Training & Combining with Strength (01:51:20) Tools: Protocols for Endurance Training (02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle  (02:16:35) Hydration & the Galpin Equation, Sodium, Fasting    (02:35:57) Cold Exposure & Training   (02:43:15) Heat Exposure & Training  (02:53:47) Recovery   (03:04:02) Tool: Sodium Bicarbonate (03:17:26) Tool: Creatine Monohydrate (03:20:08) Absolute Rest (03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

28 Mars 20223h 27min

I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sugar & Physiology (00:02:41) Sponsors: AG1, LMNT (00:07:40) Sugar & the Brain (00:10:06) Appetite & Hormones: Ghrelin & Insulin (00:14:17) Glucose & Brain Function (00:24:19) Glucose & Physical Activity (00:26:16) Fructose vs. Glucose (00:32:41) When to Eat High-Sugar Foods? (00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings (00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy (00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food (00:58:03) Glucose Metabolism in the Brain (01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings (01:12:08) Sugary Drinks, Highly Refined Sugars (01:14:33) Artificial Sweeteners (01:22:36) ADHD, Omega-3s (01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine (01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice (01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon (01:45:10) Berberine, Sustained Low Blood Glucose Levels (01:51:24) Tool: Sleep & Sugar Cravings (01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

21 Mars 20221h 55min

I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Role of Salt  (00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings  (00:10:36) Sponsors: AG1, Thesis (00:15:06) Salt Regulation  (00:17:13) How the Brain Senses Salt (00:24:15) Salt & Thirst  (00:29:27) Blood Pressure & Thirst  (00:33:47) Kidneys & Urine Regulation (00:39:08) Vasopressin: Roles in Libido & Urination  (00:45:46) How Much Salt Do You Need?  (00:56:45) Should You Increase Your Salt Intake?  (01:02:19) Tools: Determining Your Individual Salt Intake (01:14:02) Iodine, Sea Salt  (01:17:13) Salt: Roles in Stress & Anxiety  (01:24:20) Other Electrolytes: Magnesium & Potassium  (01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine  (01:32:28) General Recommendations for Salt Intake  (01:36:34) Perception of Salt & Sugar Taste, Processed Foods  (01:47:13) Role of Sodium in Neuronal Function, Action Potentials  (01:53:13) Dehydration  (01:55:36) What Salt Intake is Best for You?  (02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

14 Mars 20222h 1min

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Justin Sonnenburg, Gut Microbiome (00:03:11) Sponsors: AG1, LMNT (00:08:30) What is the Gut Microbiome? (00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability (00:16:00) Breast Feeding, C-Sections & Pets (00:21:56) The Human Microbiome Project at Stanford (00:26:30) Traditional vs. Industrialized Populations (00:28:58) Resilience of the Microbiome (00:35:10) Regional Differences Along Your GI Tract (00:42:04) Fasting, Cleanses & Gut Health (00:51:19) Dietary Differences (01:01:24) Simple vs. Complex Carbohydrates, Processed Foods (01:07:03) Artificial & Plant-based Sweeteners (01:12:44) Cleanses: Useful? Harmful? (01:14:50) Your Microbiome & Your Immune System (01:20:17) Dietary Fiber & Fermented Foods (01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation (01:41:33) Ripple Effects of a Healthy Diet (01:45:00) Does a High-Fiber Diet Make Inflammation Worse? (01:47:22) Over Sterilized Environments (01:50:15) The Gut Microbiome’s Effect on Physiology (01:56:45) Gut-Brain Connection (01:59:30) Probiotics: Benefits & Risks (02:04:20) Prebiotics: Essential? (02:07:00) Tools for Enhancing Your Gut Microbiota (02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

7 Mars 20222h 10min

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Gut Microbiome  (00:03:19) Sponsors: AG1, LMNT (00:06:55) Your Gut-Brain Axis  (00:09:44) Gut-Brain Anatomy (00:15:32) Microbiota vs. Gut Microbiome  (00:20:01) Roles of Gut Microbiome  (00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach  (00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger (00:38:02) Glucagon Like Peptide 1; GLP-1  (00:42:22) Tools: ‘Free Will’ & Food Cravings  (00:44:46) Mechanical Cues from Gut to Brain (00:49:05) Dopamines, Vomiting  (00:52:06) Indirect Signals from Gut Microbiota (00:59:30) Gut Microbiome “Critical Periods”  (01:03:08) How Gut Health Controls Overall Health  (01:12:25) What is a Healthy Gut Microbiome? (01:15:00) Tools: Enhance Your Gut Microbiome (01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods  (01:37:07) High-Fiber Diets & Inflammation (01:40:58) Artificial & Non-Caloric Sweeteners  (01:44:27) Structure & Function of Gut-Brain Axis  (01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

28 Feb 20221h 49min

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:20) Sponsors: AG1, LMNT (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

21 Feb 20221h 48min