Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more.  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/Avenues for Support   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:04:58 Deliberate Unlearning   00:06:43 Pain, Injury and Regeneration   00:09:17 A System of Touch (Somatosensation)   00:11:42 Pain and Injury are Dissociable   00:15:19 Objective versus Subjective Control of Experience   00:16:15 Plasticity of Perception   00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain   00:18:42 Homoculous, Ratonculous, Dogunculus   00:19:05 “Sensitivity” explained   00:21:30 Inflammation   00:22:24 Phantom Limb Pain   00:24:00 Top-down Relief of Pain by Vision   00:26:41 From Deaf to Hearing Sounds   00:28:10 Pain Is In The Mind & Body   00:29:44 Recovering Movement Faster After Injury   00:35:00 Don’t Over Compensate   00:37:34 Concussion, TBI & Brain Ageing   00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance   00:43:05 Body Position & Angle During Sleep   00:44:30 Types of Exercise For Restoring & Maintaining Brain Health   00:47:33 Ambulance Cells in The Brain   00:49:20 True Pain Control by Belief and Context   00:51:45 Romantic Love and Pain   00:55:05 Dopaminergic Control of Pain   00:57:15 Acupuncture: Rigorous Scientific Assessment   01:07:32 Vagus Activation and Autonomic Control of Pain   01:08:30 Inflammation, Turmeric, Lead and DHT   01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing   01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain   01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.   01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight   01:26:10 Glymphatics and Sleep   01:26:29 Stem Cells, Platelet Rich Plasma (PRP): Shams, Shoulds and Should Nots   01:31:38 Young Blood: Actual Science   01:35:44 Synthesis, Support & Resources Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

1 Mars 20211h 35min

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! 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 Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1 & LMNT   00:04:53 The Daily (Learning) Routine   00:07:13 Plasticity Is NOT the Goal   00:09:26 No Obligation To Change   00:09:59 Practical Plasticity Language   00:13:37 Pillars of Neuroplasticity   00:15:16 My Daily Routine: Chronotype Management   00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light   00:19:09 Delay Caffeine!   00:21:19 Light, Black Coffee, Hydrate   00:22:57 High Alertness, Linear Tasks/Learning   00:25:12 Background Music/Noise: Yay or Nay?   00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine   00:28:37 Leveraging GO, NO-GO   00:30:08 Non-Specific Action   00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot   00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise   00:35:28 Temperaments Vary: And So Should This   00:36:01 The 3 Hour-Long Post Waking Block   00:36:20 Early Morning Exercise and GO Networks   00:38:05 Fasting, Ketogenic Diets, & Food Volume   00:39:41 Sodium/Electrolytes   00:40:57 Avoiding Hot Lunch, Food Pre-Occupation   00:42:01 Post Lunch Low/No Cognitive Load   00:42:56 Hydration, NSDR, Nap   00:44:54 Creativity Work   00:46:26 Creativity Is A Two-Part Phenomenon   00:51:15 Psychedelics   00:58:20 Afternoon Light As Insurance   01:00:26 Evening Nutrition   01:01:21 Repacking Glycogen: Hormonal Factors   01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve   01:07:08 The Power of Objective Tools   01:08:14 Visualization   01:11:34 Mini-Synthesis   01:13:31 Resetting Your Clock   01:15:55 Don’t Trust the Mind Now   01:16:59 Two, (Maybe 3) Optimization Bouts Per Day   01:18:33 Organizational Logic   01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.   01:24:42 Variation Among People, and Dogs   01:25:49 Accurate Versus Exhaustive   01:27:57 Familiar and New Ways To Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

22 Feb 20211h 27min

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science! 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://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:29 Sponsors: AG1, LMNT & Waking Up   00:06:20 Nerves and Muscles   00:12:00 Exercise alone won’t change your brain   00:12:58 Behavior will change your brain   00:13:30 Remembering the wrong things   00:15:00 Behavior as the gate to plasticity   00:15:45 Types of Plasticity   00:17:32 Errors Not Flow Trigger Plasticity   00:21:30 Mechanisms of Plasticity   00:22:30 What to learn when you are young   00:23:50 Alignment of your brain maps: neuron sandwiches   00:26:00 Wearing Prisms On Your Face   00:29:10 The KEY Trigger Plasticity   00:32:20 Frustration Is the Feeling to Follow (Further into Learning)   00:33:10 Incremental Learning   00:35:30 Huberman Free Throws   00:38:50 Failure Specificity Triggers Specific Plastic Changes   00:40:20 Triggering Rapid, Massive Plasticity Made Possible   00:43:25 Addiction   00:45:25 An Example of Ultradian-Incremental Learning   00:49:42 Bad Events   00:51:55 Surprise!   00:52:00 Making Dopamine Work For You (Not The Other Way Around)   00:53:20 HOW to release dopamine   00:55:00 (Mental) Performance Enhancing Drugs   00:56:00 Timing Your Learning   00:57:36 (Chem)Trails of Neuroplasticity   00:58:57 The Three Key Levers To Accelerate Plasticity   00:59:15 Limbic Friction: Finding Clear, Calm and Focused   01:04:25 The First Question To Ask Yourself Before Learning   01:05:00 Balance   01:07:45 Cerebellum   01:10:00 Flow States Are Not The Path To Learning   01:11:18 Novelty and Instability Are Key   01:14:55 How to Arrive At Learning   01:15:45 The Other Reason Kids Learn Faster Than Adults   01:19:25 Learning French and Other Things Faster   01:22:00 Yoga versus Science   01:32:00 Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

15 Feb 20211h 25min

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. 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 Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:32) Sponsors: AG1, LMNT, Waking Up (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

8 Feb 20211h 27min

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. 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 Sponsors: AG1, LMNT & Waking Up   00:03:00 The Dream Mask   00:06:00 Cycling Sleep   00:08:10 Chemical Cocktails of Sleep   00:13:00 Motor Learning   00:16:30 High Performance with Less Sleep   00:17:45 Rapid Eye Movement Sleep   00:20:30 Paralysis & Hallucinations   00:23:35 Nightmares   00:24:45 When REM & Waking Collide   00:25:00 Sleeping While Awake   00:26:45 Alien Abductions   00:29:00 Irritability   00:30:00 Sleep to Delete   00:32:25 Creating Meaning   00:34:10 Adults Acting Like Children   00:36:20 Trauma & REM   00:37:15 EMDR   00:39:10 Demo   00:44:25 Ketamine / PCP   00:45:45 Soup, Explosions, & NMDA   00:48:55 Self Therapy   00:50:30 Note About Hormones   00:51:40 Measuring REM / SWS   00:53:15 Sleep Consistency   00:56:00 Bed Wetting   00:58:00 Serotonin   00:59:00 Increasing SWS   00:59:50 Lucidity   01:02:15 Booze / Weed   01:03:50 Scripting Dreams   01:04:35 Theory of Mind   01:07:55 Synthesis   01:10:00 Intermittent Sleep Deprivation   01:11:10 Snoring Disclaimer   01:11:40 New Topic   01:15:50 Corrections   01:17:25 Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

1 Feb 20211h 16min

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly. 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 Sponsors: AG1, LMNT & Waking Up   00:04:15 The bedrock of sleep-rest cycles   00:07:05 Night owls and morning larks   00:08:22 “The perfect schedule”   00:11:04 The 100K Lux per morning goal   00:15:15 Keeping your biological clock set   00:16:15 Reset your cortisol   00:21:22 Jet Lag, death and lifespan   00:23:00 Going East versus West   00:28:45 The key to clock control   00:31:01 Your Temperature Minimum   00:36:30 Temperature and Exercise   00:41:20 Eating   00:42:50 Go West   00:44:15 Pineal myths and realities   00:51:13 The Heat-Cold Paradox   00:53:45 Staying on track   00:55:30 Nightshades   00:57:00 Emergency resets   00:57:30 Psychosis by light   00:58:05 Shift work   01:02:40 The Temperature-Light Rule   01:04:20 Up all night: watch the sunrise?   01:06:45 Error correction is good   01:08:20 NSDR protocols/implementation   01:10:44 The frog skin in your eye (not a joke)   01:16:39 Why stress turns your hair white   01:17:24 Ovaries or testes?   01:18:25 Babies and bright light   01:21:40 Polyphasic sleep   01:25:25 Ultradian cycles in children   01:27:38 Teens and puberty   01:29:50 Light before waking for better sleep   01:31:20 Older people and circadian rhythms   01:33:48 Sleepy Supplements   01:42:00 Red Pills & Acupuncture   01:43:50 Highlights   01:48:30 Feedback and Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

25 Jan 20211h 49min

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. 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 Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1 & LMNT   00:05:50 Moonlight & Fire   09:25:00 Red Light: Good & Bad   00:15:45 Why Blue-Blockers Are Unscientific   00:19:20 Eyeglasses, Contact Lenses & Windows   00:22:05 Adding Up Your Lights   00:24:30 “Netflix Inoculation” With Light   00:25:25 How The Planet Controls Your Energy   00:27:00 A Season For Breeding (?)   00:31:15 Melatonin / Serotonin   00:33:50 Epinephrine vs Adrenaline: Same? Different?   00:35:00 Exercise & Your Sleep   00:40:30 Neuroplasticity & Food/Chemicals/NSDR   00:44:10 Using Sound & Smell To Learn Faster   00:46:45 Dream Meaning & Remembering   00:48:15 Waking Up Paralyzed   00:49:40 Nap/Focus Ratios For Accelerated Learning   00:52:45 Hypnotizing Yourself   00:54:05 Smart Drugs   01:01:10 Magnesium: Yay, Nay, or Meh?   01:02:10 How Apigenin Works   01:04:30 Serotonin: Slippery Slope   01:05:35 The Frog Experiment   01:08:35 Temperature   01:10:30 Morning Chills   01:28:00 Eating For Heating   01:30:30 Vagal Pathways For Gut-Brain Dialogue   01:31:50 Sex Differences   01:33:50 Self Experimentation   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

18 Jan 20211h 41min

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. 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 Timestamps 00:00:00 Introduction   00:01:23 Sponsors: AG1, LMNT, Waking Up   00:06:54 What Is Sleep Really For?   00:09:33 Sleep Hunger   00:11:09 Caffeine: Devil & Angel   00:15:34 Timing Your Sleep Properly   00:17:30 Release Your Hormones (At The Right Times)   00:18:45 (Pineal) Melatonin Warning   00:24:30 Strange Vision Is Good Vision   00:32:50 Blue Light Is Great!   00:37:00 The Real Problem With Smartphones   00:38:30 Blind / Low Vision People   00:39:45 Using Exercise & Food To Set Your Clock   00:42:00 The Power of Sunset   00:45:43 The Healthy Holes In Your Skull   00:48:15 Bad Light   00:51:11 Light Location   00:53:00 Fire / Candlelight   00:54:00 When To Eat   00:54:40 How To Wake Up Earlier   01:08:00 Using The Body To Control The Mind   01:10:00 Drugs & Supplements   01:18:00 Sleep Walking   01:20:00 Office Hours   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

11 Jan 20211h 21min