How to Understand Emotions | Dr. Lisa Feldman Barrett

In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Samer Hattar, Ph.D.   00:02:33 Sponsors: AG1, LMNT & Waking Up 00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”   00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin   00:18:55 What Blind People See   00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness   00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps   00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed   00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test   00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”   00:44:55 Evening Sunlight; Blueblocker Warning   00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness   00:53:58 Screens at Night   00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning   01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules   01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus   01:07:19 Why Do We Sleep?   01:08:17 Effects of Light on Appetite; Regular Light & Meal Times   01:18:08 Samer’s Experience with Adjusting Meal Timing   01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition   01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor   01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms   01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited   01:37:50 How Samer Got into the Study of Light   01:39:33 Clock Gene mRNAs & More Accurate Biomarkers   01:41:08 Light as Medicine   01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)   01:43:35 How to Beat Jet Lag: Light, Temperature, Eating   01:50:44 Vigor: The Consequence of Proper Timing   01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap   01:54:10 Melatonin, Pineal Calcification   01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction   01:59:08 Daylight Savings: Much Worse Than It Might Seem   02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder   02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity   02:10:52 Synthesizing This Information, Samer on Twitter, Instagram   02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

25 Okt 20212h 12min

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism. 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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Food & Brain Function Introduction   00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting   00:04:36 Sponsors: AG1, LMNT & Waking Up 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online   00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health   00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)   00:20:35 Phosphatidylserine (Tool 2: 300mg/day)   00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)   00:28:26 Hydration & Electrolytes (Tool 4)   00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)   00:32:22 Creatine for Cognition (Tool 5: 5g/day)   00:36:28 Anthocyanins, Dark Skin Berries (Tool 6: 10mg/day (Extract), 1-2 cups Berries)   00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation   00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs   00:55:25 Taste is 100% In Your Head   00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)   01:06:14 Capsule Probiotics, Brain Fog   01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism   01:12:11 Hard-Wiring & Soft-Wiring   01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context   01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)   01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)   01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars   01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)   01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

18 Okt 20211h 37min

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans   00:06:18 Sponsors: AG1, LMNT & Waking Up 00:09:42 Neuroplasticity Protocols & Online Lecture   00:11:20 Feeding, Fasting, Performance   00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets   00:19:48 Feeding-Induced Health Conditions   00:25:33 Time Restricted Eating: When We Eat Is Vital   00:29:45 The Eight Hour Feeding Window   00:31:26 Feeding Deep Into the Night Is Bad (In Humans)   00:36:33 Liver Health   00:39:45 Time Restricted Feeding Protocol: Rules   00:41:35 When to Start & Stop Eating   00:45:38 Gastric Clearance, Linking Fasting to Sleep   00:52:35 Effects of Specific Categories of Food   00:55:40 Precision In Fasting: Protocol Build   00:59:30 4-6 Hour Feeding Windows   01:03:08 Protein Consumption & Timing for Muscle   01:08:13 How to Shift Your Eating Window   01:13:20 Glucose Clearing, Exercise & Compounds   01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways   01:27:40 Gut Health: Fasting, Clock Genes and Microbiota   01:29:15 Non-Alcoholic Fatty Liver   01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol   01:38:40 Fertility   01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting   01:43:20 Eating Every-Other-Day   01:45:29 Adherence   01:47:15 Mental Focus & Clarity   01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase   01:53:15 What Breaks a Fast? Rules & Context   01:58:50 Artificial Sweeteners, Plant-Based Sweeteners   02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt   02:06:42 My Circadian Clock, Zero-App   02:08:20 Odd (But Common) Questions   02:09:23 Effects of Sauna & Dehydration on Blood Glucose   02:11:12 The Ideal Fasting Protocol   02:24:00 More Resources, Ways to Support Us, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

11 Okt 20212h 22min

This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science. 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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Craig Heller, Physiology & Performance   00:02:20 Sponsors: AG1, LMNT & Waking Up 00:06:45 Cold Showers, Ice Baths, Cryotherapy   00:10:45 Boundary Layers   00:11:55 Cooling Before Aerobic Activity to Enhance Performance   00:14:45 Anaerobic Activity Locally Increases Muscle Heat   00:16:45 Temperature Gates Our Energy Use   00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail   00:22:10 Cooling Off: Most Methods are Counterproductive   00:26:43 Exercise-Induced Brain Fog   00:27:45 Hyperthermia   00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face   00:38:00 Cooling Your Brain via The Upper Face; Concussion   00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms   00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling   00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling   00:51:00 Enhancing Endurance with Proper Cooling   00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling   00:58:20 How You Can Use Palmer Cooling to Enhance Performance   01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area   01:04:40 Hypothermia Story, Ideal Re-Heating Strategy   01:11:40 Paw-lmer Cooling for Dog Health & Performance   01:12:45 Warming Up, & Varying Temperature Around the Body   01:17:35 Cooling-Enhanced Performance Is Permanent   01:19:55 Anabolic Steroids versus Palmer Cooling   01:24:00 Female Athletic Performance   01:25:18 Shivering & Cold, Metabolism   01:26:55 Studies of Bears & Hibernation, Brown Fat   01:31:10 Brown Fat Distribution & Activation In Humans   01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache   01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis   01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance   01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks   01:48:44 Synthesis   01:49:30 Supporting the Podcast & Scientific Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

4 Okt 20211h 48min

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine   00:05:04 Sponsors: AG1, LMNT & Waking Up 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators   00:09:58 What Dopamine (Really) Does   00:15:30 Two Main Neural Circuits for Dopamine   00:18:14 How Dopamine Is Released: Locally and Broadly   00:22:03 Fast and Slow Effects of Dopamine   00:25:03 Dopamine Neurons Co-Release Glutamate   00:28:00 Your Dopamine History Really Matters   00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience   00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines   00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise   00:46:46 Tool 4 Caffeine Increases Dopamine Receptors   00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”   00:56:46 Your Pleasure-Pain Balance & Defining “Pain”   01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine   01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release   01:15:28 Smart Phones: How They Alter Our Dopamine Circuits   01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention   01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection   01:24:20 Caffeine & Neurotoxicity of MDMA   01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits   01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses   01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine   01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation   01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine   01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine   01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours   01:55:36 Pornography   01:56:50 Wellbutrin & Depression & Anxiety   01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning   02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity   02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am   02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy   02:08:20 Tool 14 Huperzine A   02:10:02 Social Connections, Oxytocin & Dopamine Release   02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application   02:14:22 Zero-Cost & Other Ways To Support Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

27 Sep 20212h 13min

This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality. 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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matthew Johnson   00:02:27 Sponsors: AG1, LMNT & Waking Up 00:06:40 ‘Psychedelics’ Defined   00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception   00:19:56 Serotonin & Dopamine   00:23:50 Ketamine & Glutamate   00:28:00 An Example Psychedelic Experiment   00:37:30 ‘Letting Go’ with Psychedelics   00:44:10 Our Mind’s Eye   00:48:00 Redefining Your Sense of Self   00:58:56 Exporting Psychedelic Learnings to Daily Life   01:04:36 Flashbacks   01:12:10 Ayahuasca, ASMR, Kundalini Breathing   01:15:54 MDMA, DMT   01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis   01:38:15 Micro-Dosing   01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials   02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation   02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury   02:27:45 Shifting Trends in Psychedelic Research, Academic Culture   02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork   02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

20 Sep 20212h 49min

In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered. 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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Note About Diagnosis   00:03:44 Sponsors: AG1, LMNT & Waking Up 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults   00:13:00 Attention & Focus, Impulse Control   00:14:57 Hyper-focus   00:16:45 Time Perception   00:18:25 The Pile System   00:20:00 Working Memory   00:24:10 Hyper-Focus & Dopamine   00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks   00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse   00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil   00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine   00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus   00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study   00:56:35 Elimination Diets & Allergies In ADHD   01:04:46 Omega-3 Fatty Acids: EPAs & DHAs   01:07:00 Modulation vs Mediation of Biological Processes   01:10:50 Attentional Blinks   01:16:56 Open Monitoring & 17-Minute Focus Enhancement   01:22:50 Blinking, Dopamine & Time Perception; & Focus Training   01:30:10 Reverberatory Neural & Physical Activity   01:33:40 Adderall, Ritalin & Blink Frequency   01:35:00 Cannabis   01:37:30 Interoceptive Awareness   01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers   01:48:05 DHA Fatty Acids, Phosphatidylserine   01:50:54 Ginko Biloba   01:51:45 Modafinil & Armodafinil: Dopamine Action & Orexin   01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC   01:59:04 L-Tyrosine, (PEA) Phenylethylamine   02:01:23 Racetams, Noopept   02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology   02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids   02:14:30 Synthesis/Summary   02:16:10 Support for Podcast & Research, Supplement Resources   Disclaimer & Dislcosures Learn more about your ad choices. Visit megaphone.fm/adchoices

13 Sep 20212h 15min

In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day. Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based 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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Fasting, & Defining Healthy Eating   00:08:55 Morning Protein Is Important   00:22:21 Sponsors: AG1, LMNT & Waking Up 00:26:29 Defining & Diagnosing Eating Disorders   00:29:00 Anorexia Nervosa (Overview & Myths)   00:33:44 Bulimia (Overview & Myths)   00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica   00:39:44 What is Hunger? What is Satiety?   00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating   00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity   00:50:30 Why We Overeat   00:55:30 Homeostasis & Reward Systems/Decisions   00:59:58 Anorexia   01:04:28 The Cholesterol Paradox   01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia   01:09:44 Chemical Imbalances, Serotonergic Treatments   01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content   01:18:28 Brain Areas for Reward Based Decision Making vs. Habits   01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation   01:28:30 How Do You Break a Habit?   01:33:23 Family Based Models, Cognitive Behavioral Therapy   01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine   01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT   01:43:23 Distorted Self Image in Anorexia   01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone   01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin   01:58:00 Direct Brain Stimulation: Nucleus Accumbens   02:04:28 Anorexia/Reward vs. Bulimia/Binging   02:05:45 Healthy Eating Revisited   02:10:55 Synthesis, Body Dysmorphias   02:14:15 Support: Podcast, & Research Studies   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

6 Sep 20212h 13min