Essentials: Understanding & Conquering Depression

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 Apr 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 Apr 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 Mars 20211h 37min

This episode explains the science of motivation and drive. I describe how dopamine — a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief. 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   00:04:22 Announcement: Spanish Subtitles   00:05:06 Emotions, Addiction & Mindset   00:06:22 Motivation & Movement: The Dopamine Connection   00:07:29 A Double-Edged Dopamine Blade   00:08:56 Dopamine Fundamentals: Precursor to Adrenalin   00:10:15 The Reward Pathway: An Accelerator & A Brake   00:12:10 Motivation = Pleasure Plus Pain   00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine   00:16:15 Subjective Control of Dopamine Release   00:17:40 Social Media and Video Games   00:18:15 Addiction & Dopamine: Progressively Diminishing Returns   00:18:48 Novelty, Sensation-Seeking & Anticipation   00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails   00:23:11 Desire Scales With Pain: The Yearning Function   00:24:43 The Croissant Craving Circuit   00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus   00:26:26 In Your Skin Or Out In the World   00:27:25 Cannabinoids Lethargy & Forgetfulness   00:28:15 The Almond Meditation   00:29:30 Drugs That Shift Exteroception Versus Interoception   00:30:36 Emotional Balance, Active & Passive Manipulation   00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs   00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself   00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods   00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin   00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors   00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs   00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine   00:48:00 The Chemistry of “I Won, But Now What?”   00:49:00 Healthy Emotional Development: Child and Parent   00:50:03 Never Say “Maybe” (Reward Prediction Error)   00:52:02 Surprise!   00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?   00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy   00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine   01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity   01:03:55 Leveraging Dopamine Schedules   01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment   01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them   01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase   01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)   01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them   01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation   01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon   01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

22 Mars 20211h 25min

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects. 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   00:05:00 Emotions: Aligning Mind & Body   00:06:41 Nutrients, Neurochemicals and Mood   00:08:39 Primitive Expressions and Actions   00:12:30 The Vagus Nerve: Truth, Fiction, Function   00:15:45 “Vagus Stimulation”: A Terrible Concept   00:16:35 Polyvagal Theory   00:18:27 Vagus Senses Many Things, & Moves Our Organs   00:19:35 Sugar Sensing Without Perception of Sweetness   00:23:00 Eating-Induced Anxiety   00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”   00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More   00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement   00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin   00:38:29 Serotonin: Gut, Brain, Satiety and Prozac   00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)   00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions   00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers   00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell   00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”   00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity   00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression   01:01:00 Fish Oil as Antidepressant   01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain   01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs   01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine   01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us   01:21:55 Probiotics, Brain Fog, Autism, Fermentation   01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!   01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences   01:33:20 Fasting-Based Depletion of Our Microbiome   01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!   01:38:30 How Mindset Controls Our Metabolism   01:41:03 Closing Comments, Thanks, Support & Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

15 Mars 20211h 40min

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control. 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 More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:04:41 Emotions: A Logical Framework of Brain-Body Loops   00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative   00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action   00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm   00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”   00:29:45 The Fastlane to Calm   00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag   00:36:50 Cyclic Sighing For Calm and Sleep Induction   00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement   00:38:46 Two Breathing Centers In The Brain   00:39:45 Breathing For Speaking Clearly   00:40:39 The 3 Types of Stress: Short, Medium and Long-Term   00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus   00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells   00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation   00:50:58 Inflammation Is Useful and Good, In the Short Term   00:52:02 Procrastination and Self-Manufactured Nootropics   00:53:00 Relaxation Can Cause Illness   00:54:30 Immune Activation Protocol   00:55:20 Medium Term Stress: A Clear Definition   00:56:07 Stress Threshold   00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose   00:59:50 Use Vision to Calm the Mind When the Body Is Agitated   01:02:36 Beyond NSDR   01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks   01:06:30 Tools for Dealing With Long Term Stress   01:08:20 The Oxytocin Myth   01:09:15 Serotonin: Satiety, Safety   01:12:00 Delight and Flexibility   01:13:30 Chemical Irritants We Make But Can Control: Tackykinin   01:15:40 Impactful Gratitude   01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support   01:18:04 Melatonin: Cautionary Note About Adrenal Suppression   01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway   01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety   01:23:00 Beware Taurine and Energy Drinks With Taurine   01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol   01:25:50 Examine.com Is An Amazing Free Resource   01:26:20 How This All Relates to Emotions: State Versus Demand = Valence   01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools   01:34:00 Next Steps   01:35:40 Topic Suggestions, Subscriptions and Reviews Please   01:37:40 Additional Resources, Synthesis   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

8 Mars 20211h 35min

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