I know this is just one positive comment among hundreds, and this doesn't have that much to do with this specific episode, but I am tremendously thankful for the quality and effort that you have put into these podcasts. It's not an exaggeration to say that you've completely changed my life. I've gone from being border-lined depressed and completely drained all day from 1:00 PM - 4:00 AM, to waking up at 8:00 and actually being excited to challenge myself at something. I can now sleep more quickly on the floor than I once was able to with a proper bed (with the help of Yoga Nidra NSDR), I finally know how to properly learn and keep focused - I mean, just knowing that frustration itself helps make it stick is incredibly motivating - and that's just the start of a long list. Any of these improvements on their own would have been amazing, but all of them? Just with a few hours of listening? I still have a huge way to go, but it feels like someone gave me a foundation of stone, when all I've been trying to build on was one of sand. Someone I'll probably never meet, who might not even read or hear a single word I say. Simply incredible. I can't say thank you enough.
Thank you so much Donovano! That is very gratifying to hear. I very much appreciate the thought and consideration in your comment. Thank you for sharing! Best wishes, Andrew
I wish you the best in your journey. I felt similarly to you in regards to learning to stay focused. And the scientific explanations for things that have frustrated me, for example feeling a crash in the afternoon and being upset because of it, have really helped me realise that we are wired for that and therefore accept it.
I mean hes profesional and informative but theres much more reliable info direct from scientist doing these studies/ publishing. We have access to all those publishings.
Dr Huberman... please don't take this comment lightly... I've been following you for a very long time after a lifetime of study & I'm telling you sincerely... you have literally saved my life. Right now I'm passing on your knowledge to my loved ones to help them save their own lives. Your generosity of knowledge IS definitely making a big difference to many people. Humble thanks Andrew. You are a shining light in my life. Im 65 & I've had congestive heart failure for ten years. My heart specialist has asked me what I'm doing to be in such a good position at this stage of my disease & I spoke to him of the knowledge you've imparted to me. He's very impressed. Once again... Humble thanks. KAZ from NSW AUSTRALIA xx
I've been trying to say it but you have said it better then I was able. I'm 74 years old with three or four traumatic brain injury. I've lost 20% of my all of my functioning. With Dr Andrews help and protocols, this last couple years, I am healing without any drugs thank you so very much for all that you have done for me.😊
Epic podcast once again! I wrote a bunch a notes that might be useful for some of you. Now I need to spike my epinephrine to make sure I remember everything :) CORTISOL: Cortisol and epinephrine are the main causes of having energy and being healthy. Cortisol and epinephrine are a double ended sword, you want them elevated but not for too long and at the right time. Cortisol is derived from cholesterol (in the same way as estrogen and testosterone are) - both from cholesterol you eat and from the liver. Cortisol is the competitive partner to estrogen and testosterone - meaning if you are stressed then more of the cholesterol you eat or produce will be turned to cortisol. This will result in less production of estrogen and testosterone. You don’t want cortisol too high or at the wrong time. Cortisol 101: -Your brain creates releasing hormones, in this case CRH -This then cause the pituitary gland to releases ATCH -This then causes your adrenals to release cortisol Cortisol is not just a stress hormone, it is a hormone of energy: -You want to move -You don’t want to rest -You don’t want to eat Make sure cortisol is high first thing in the morning by getting outside and getting sunlight (improves focus, energy levels, improves learning throughout the day): Light doses: -Sunny day 5-10 mins -Cloudy day 30 mins -Artificial light 6 hours (too late) Cortisol will increase relevant to unpleasant events, the key is to keep the cortisol spikes brief. Cortisol can pass the blood-brain barrier. EPINEPHINE/ADRENALINE: Epinephrine is your best friend when it comes to fighting off infections and keeping you healthy It’s also your best friend when it comes to learning and remembering (it activates neuroplasticity) Epinephrine 101: -When you detect a stressor with your mind or your body detects a stressor, a signal is sent to the sympathetic chain ganglia and they relates epinephrine throughout the body like a sprinkler system. -You also relates epinephrine from your adrenals Effects: -Increases heart rate -Increases breathing rate -Constricts blood vessels -Increases blood flow to vital organs Things that cause increase: -A stressful event will lead to an increase in epinephrine (and most likely cortisol) -An ice bath or Wim Hoff breathing leads to a similar increase -HIIT or heavy resistance training also lead to increases As a bi-product they also increase your energy and alertness. The body doesn’t distinguish between what type of stressor it is. Cognitively reframing an event doesn’t change the way it impacts your body or brain, it liberates other molecules like dopamine and serotonin that help buffer the epinephrine response. Epinephrine is made from dopamine. TOOLS/PRACTICES: -Cold shower/bath -Wim Hoff breathing -HIIT -Resistance training We want to build a system that trains our body for real life events, so that when we experience epinephrine and cortisol increase we are able to better handle them. We are also able to better use energy overall. Cortisol can pass the blood-brain barrier, whereas epinephrine can’t. Training through cold water exposure: -When you get into cold water epinephrine will be released by the adrenals, if you train yourself to stay calm in these moments by slowing down your breathing for example, then you’ll stop epinephrine being releases from the brain stem to the same degree Inducing stress in the short term has a big impact on the immune system in a positive way. Epinephrine signals the alarm of the nervous system that activates the immune response (sends out killer cells etc). Learning to turn on and off cortisol and adrenaline allows you to turn on focus and your immune system. STRESS ON PERFORMANCE -Increased levels of stress (epinephrine in the body) has a direct positive impact on performance -Too much stress is when epinephrine gets into the brain, often when people focus too much on their somatic experience rather than what they are trying to do -Epinephrine is a smart drug -Memory and learning is greatly increased by epinephrine directly after learning (it consolidates the learning in the brain) -Taking adderall or coffee before learning is actually driving the process in the wrong direction, you’re increasing epinephrine for learning to a certain point, but past a point you are actually degrading learning and performance. OPTIMAL EXECTUTION: -90 minute learning session, directly followed by a cold shower or Wim Hoff breathing, then shower and do a non-sleep deep rest COFFEE IMPACT: -Chronic coffee drinking wires the brain for more anxiety even when not drinking coffee COMFORT FOODS: -We want to eat more fat and sugar when under stress -Body fat sends out signals and the adrenals are producing more cortisol which signals the brain to seek fats and sugars SHORT TERM VS LONG TERM -Short term stress blunts hunger, long term stress increases hunger -Short term stress releases bombesin that makes you want to eat less -Stress that lasts more than 2-3 days is chronic stress GREYING -Activation of the sympathetic nervous system (which releases adrenaline and cortisol) drives depletion of melanocytes in the hair follicle (leads to greying) SUPPLEMENTS: -Ashwaganda has a strong effect on lowering anxiety as well as lowering cortisol FASTING -Epinephrine and cortisol go up if we fast (4-6 hrs) -When we eat we blunt the epinephrine and cortisol -If you want to be alert, stay hydrated and fasted -Have a daily or bi-daily practice where you deliberately increase adrenaline in the body (I.e. cold shower, Wim Hoff breathing) and train yourself to stay calm in your mind. SUMMARY -The goal is to induce cortisol and epinephrine deliberately when they are low , you need them to learn/perform or to push back on infections -You also need to be able to lower them when they get too high (chronic stress) with behavioural practices such as light, sleep and meditation (ashwaganda could also help) -You need to train your system to be in control during high stress events (cold exposure, Wim Hoff breathing etc)
Unbelievable that you do these lectures out of your own time and for free.. I find it insane that I can access this sort of information and be as invested as I am towards them. Hats off to you from across the seas..
What I love most about this channel is that I feel I can take action on what is being professed and dramatically improve my life rather than feeling outrage about something I have no influence over.
Hell yeah, physical notes are optimal, lately I haven't had time to write notes on paper but I literally have stacked 20 pages worth of hyper-condensed notes accumulated from every single episode and it's been great, it incorporates so easy into my dietetics and sports science framework which additionally applies supremely well to accelerate my studying philosophy, and computer and data science at uni. Just a humble flex but that's how much this podcast has done for me, it's the foundation for all of my serious work.
I am a hypnotherapist in San Francisco and my practice is rooted in principles of neuroscience and plasticity. I cant tell you how valuable your podcasts and other quick brain hacks are. I am continually learning from you and discovering new ways to help my clients. Thank you!
@@phantomopera5525 Totally, lol - I just watched a piece that talked about turmeric being able to switch on autophagy via a different pathway and I'm like "wait wut?' :-)
How I stumbled upon you... what a blessing. Listen to this: i was physically feeling very sick and anxious. One night, I was listening to some anxiety videos and fell asleep. In the early morning 1ish - 2ish in the middle of my sleep, I vaugley hear you in the background and my inner voice/subconscious told me, wake up and listen to this guy. I sat up and did. I thank God bc i have acquired so much knowledge that I had been questioning to myself and needed regarding how can we heal ourselves physically and mentally without immediately medicating ourselves with substance. I have been passing on your information to friends and family. You're a blessing. Thank you!
I have been applying some of your tips into my daily life since a couple of months ago! Now my circadian clock is shifted by 3 hrs (I used to be a night owl), now I got up around 6:30am but my energy level is great. With Intermittent fasting, my digestive system feel so much better. I have regularly practiced yoga, breathing techniques, meditation and yoga Nidra for years, but I'm not a "trend following" person, so I Thank you for educating us with Science. Integrating the understanding and experiential learning really help me to get my healthy habits sticky. I'm paying forward by spreading your message along... 🙏🙏
I recently started a new extremely demanding job with a baby on the way. Incorporating Dr Hubermans protocols into my daily routine has kept me performing at my best more frequently. Thank you!
This podcast has been one of the most beautiful thing that happened to me and am extremely grateful for discovering this work of yours. I would also like to add that, in my country India, we have been using ashwagandha for literally thousands of years and this episode made me feel a little more proud of where I come from. So a big thank you to you and your team for this yet another wonderful podcast ❤️
Andrew I like that the information you provide is based on data rather than anecdotal evidence. This, and that you consistently answer the questions that I’ve always wondered about but did not know who to trust.
I never really fully understood how cortisol and adrenaline worked but now I have a basic understanding (I'll have to re-watch this again) but as someone in their 50's, it now seems possible that I can manage this stuff (and other topics you've covered in your podcasts) that will improve my quality of life ; anxiety, energy, headaches, and so much more. Thank you for your in-depth approach to the topics you cover.
To clarify: I love to get up well before sunrise, most mornings -- it is my 90 minutes of quiet time to sip coffee and write. You mentioned getting morning sunlight within a half hour or hour at most of waking up -- should I be making sure to sleep in late enough that the sun will soon be up, to optimize my exposure? THANK YOU for your podcast -- what a grand resourse you are, and obviously such a gem of a man! 🐾🙏🌷
Okay Doc, this is my favorite episode yet! I do a cold shower + Wim Hoff breathing every morning and my mood, energy, and focus have SIGNIFICANTLY improved since I started (in January). Tip for anyone reading this, if you’re ever feeling irritable or in a bad mood, take a cold shower! It is a magic pill. Works for me every time. I have a question though because I feel blissful after the shower and breathing, but I feel awful after the FB drama type of stress. If they are the same thing (stress) - what is causing the differences in emotional states?
These are the same in terms of releasing adrenaline. That's what he was referring to. The breathing and cold release endorphins and other mood enhancing chemicals which FB drama does not. :-D
@@hubermanlabou have no idea how religiously been following since I bumped into your channel few weeks ago...the best thing ever..I'm forever greatful b/c of ths sources of information .much love from ths sides of Sub Saharan Africa..I'm paying forward by spreading this detailed information to people who're ready for a life changing chapter of their life.
Dear professor, I'am so grateful to you! Now, because of your generosity, I can take care of my health in an efficient way. I do not have a health-care insurance, so you can imagine how important this knowledge is. I wish you and your family many times all the good you share with us. Best wishes from Rio de Janeiro, Brazil.
Love reading everyone's comments❤ He actually responded to a question I wanted to ask. Why do I hate doing chores ? But I enjoy doing very intense, stressful even painful activities. The subjective nature of Dopamine! Which is a precursor of epinephrine. Victor Frankl's Man's search for meaning, also reinforces the idea, that even when your body and your mind are put under the worst situation imaginable, the meaning you assign to your tasks makes a big difference in your ability to cope, perform, and survive. It seems to me that he reframed mindful awareness of the body's interoceptive reactions as separation instead of integration, which is more clear in my opinion. A lot of people cannot do this unless they are under very controlled environmental circumstances (yoga class, therpapy session, etc) I think deliberately practicing being under high physical and mental stress for a short period of time to develop "mental toughness" is among one of the best advice he has given. Crossfit and hiking do that for me with the occasional croissant 😄
You might also like Psychiatry and Psychotherapy Podcast with Dr David Puder- just had an episode on Man’s Search for Meaning you might enjoy. I appreciate your comments - as a crossfitter and yoga teacher, I “get” what you’re saying about the meaning we assign to our reality that impacts motivation level or desire to move. Attention and values are linked. JBP talks about vision and the motivation system and values. All this great info on the web== amazing!
@@mbakis27 I know it's so fun to learn what you want to learn when you want to learn it. I will check that podcast out. Thank you for the recommendation. I love psychotherapy. There are so many amazing people doing amazing work. What a previlege to have access to their work.
I also think a lot of people like to act as if the goal of some aesthetic improvement through these stressful activities doesn't exist but on top of the dopamine spike from working out, there is the endless motivator of looking good and also improving our health
@@CarianneRHixson Yeah, I agree, more than ever we are chasing that carrot of eternal youth and vitality. As long as it comes from a place of self improvement and not of self-rejection. It's valid to do whatever we can to feel and look our best.
Firstly, thank you for this podcast and for this episode! My experience with licorice: When I was chronically stressed (my stressor was a medication), I couldn't consume even the slightest amount of licorice in any form because it caused my elevated cortisol symptoms to go through the roof. Then when the stressor was removed, I crashed into "adrenal fatigue" and since then, I have been unable to function without licorice. I've been in "adrenal fatigue" for over a year now, and I still depend on licorice to get me through my days. Without it, I sleep day and night. Of course, I'm doing other things to restore my adrenals to a healthy state, but the licorice has been the biggest help. I hope I will not need it forever. And btw, licorice does not increase cortisol output, but it keeps the cortisol around longer, letting it build up in your system.
I think I am also chronically stressed as you. You are licorice addicted,and I am tea and coffee addicted. I cannot live without tea or coffee,which I need everyday to wake up in the moring and also in the afternoon. Otherwise,I am sleepy all the time almost 24 hours without motivation and movement. I was prescribed anti-depression drugs to keep the H-5 and noneperinphine stay longer in the neural system. That helped me for about 2 months,but I have to give it up due to the side effects of skin problems. Recently, I am really fatigue and I thought I just would sleep even while I am sitting still. It's really annoying and that blocks me to think clearly and move physically as a normal person. It is really frustrating. But I know it is not anxiety or depression. Just the chemicals differ. It seems that you are suffering the same as me. I have never seen such person in my life. Do you have a way to work out now? I am 40 years old and I would say that it's been for so long since my teenage. Hope to share with you and discuss how to be energic and alert.
Dr. Hubberman, can you speak about the effect of music/sound in the brain like : hz , the 440 tuning, vibrational waves and how these affect the hormone production and how they induce to some actions and behavior in people? thank you so much for your incredible work!!! :)
@@Kristythagr8 he mention something related but would be cool to see more of the hormonal effect of sounds in the brain :) if there are not studies I’m down to go to the Huberman Lab and research about it ;)
In case s/one wants to know .. the word 'anecdotally' comes from the word 'anecdote' which originates from from the greek word 'anekdota' ( ανέκδοτα ) and it means unpublished. ( Starting to sound like the father in the movie " My big fat Greek wedding " here, I'm even laughing with myself right now 🤣🤣 ) .. but here we go , Is an+ekdosi where 'an' is like the 'un' and 'ekdosi' ( έκδοση ) means among other things publication . Also 'anekdota' has the meaning of short story we tell so we can bring laughter and even make satire ( like the ones stand up comedian use nowdays ) that usually were unpublished and went spread from mouth to mouth . It comes from ancient satire and tragedies Ps. Is kind of irrelevant from the topic Professor Andrew, but I remember it while rethinking the tools of this podcast in my mind on a break from my work now and I am using the writing on posts , not in agitational way to make me more epinephrine, but the other opposite way I need now.. the way of knowledge that can relax me . I'll leave the confrontational way for moments my cats wake up at 4 in the morning, so I can get out of the bed easily . I enjoyed it this podcast for one more reason. I can follow instructions easily like it or not, but it is always way easier and more pleasant for me , to understand first the mechanisms and the 'why' so I can feel free to make decisions on my own on what to do for me ( definitely need also the tools till I add some my own) .. but even if I end up doing exactly the same given instructions, still it will make me more determine and happier to follow them. Thank you Professor Andrew, so much, for your time and effort .
@@helyrambelo795 Thank you. I love languages , especially Greek language because has a huge history to backup the meaning of words and also it has structure ( at least for me )
Taking a potent root extract of ashwagandha is said to bind to GABA A or B receptors I don't remember but I personally have taken very large doses of Sensoril root extract for long periods of time and have indeed noticed withdrawal type symptoms for a few days after stopping. I'll try to find a study 🤷♂️ but the general ashwagandha you get at most health food stores isn't a potent extract there's really no issues. But potent extracts do seem to bind to GABA receptors.
Hello Dr. Huberman! I am an educator (languages & classical music) from Shenzhen, China. I am very grateful for all your excellent podcasts and the great effort of making this learning happen in various social medias. I am deeply touched by your dedication and generosity of helping general public to scientifically understand themselves better. I am thinking about using your materials to teach my advanced students and even help some curious adults understand their bodies better. I will have to explain the details to them thoroughly and play your video as many times as needed, for some of the older ones, I will ask them to simply subscribe and review your podcasts as many times as necessary. I might even group some of the elderlies for tea seminars. There are too much fraudulent theories about health issues circulating among large numbers of people and I hope I can also do my part to educate some and change their lives too. Again, thank you very much. This world needs more responsible scientists like you. Thank you so very much！非常感谢！🙏
For the early risers it’s not perfectly applicable to view sunlight or natural brightness when we’re waking up at 5am for work. Your information is impeccable and we all appreciate and are excited by this content. Thanks 🙏
He has also recommended for people they wake before sunrise to draw or write on a lightboard. They sell them on amazon and you can adjust the brightness. They are pretty bright about $30-100 depending on the size.
I just want to express some gratitude for your existence, Andrew. I literally have stacked 20 pages worth of hyper-condensed notes accumulated from every single episode and it's been great, it incorporates so easy into my dietetics and sports science framework which additionally applies supremely well to accelerate my studying philosophy, and computer and data science at uni. Just a humble flex but that's how much this podcast has done for me, it's the foundation for all of my serious work. Thank you.
Love the pod! Can we get an episode on personality? Your comments on introversion and extroversion sent me down a path. Would love more of your perspective on the issue!
my story: im 37 y.o dude, living in the woods, usually i was sick with some regular illness at least once a year, usually in the winter just like everybody else, 5 years ago my parents died, and my world crashed, i became sick every few months on top of my weak mind last year covid came with all the lockdowns, masks etc, and at the same time tick season started, i pulled like 30 ticks from my body last season so with all that my mind totally crashed. so i was looking internet how to get up again and i found out about this crazy dude wim hof, and started practicing breathing, then added some stretching and at the same time i massage parts of body that hurts, and even my cat can get some love all while doing breath work for cca. 15min/day. im so greatful for this findings, it changed my life. its been more then one and a half year that i wasnt ill, my back pain is almost gone, my mind is somehow calm, sure there are still few things to fix. i was also hard mouth breather but im learning nose breathing from your last podcast about estrogen and testosterone for few weeks now because i think i have some estrogen and testosterone imbalances, why? my sexual drive is somehow low, im also on skinny side (183cm/70kg), so maybe my cholesterol is low and cant produce those hormones well? but thing i notice in this last few weeks learning nose breathing is that taste in my mouth is not horrible anymore. this winter i was exposing myself to cold environment thru whole season and i see how my skinny body already tolerate cooler environment better but after same podcast (estro/testo) i added cold showers even tho i still hate cold water from deep of my heart. but its getting better, yesterday i showered as cold as it gets (i measured 13C) below my waist, and somehow cold over all body, and it was funky experience, not as painful as one or two weeks ago. lets see how this goes and benefits from it. :) i love your podcast, and your great work, thats why i wrote my story, maybe i can inspire someone else with health/mind problems, i know in this day of age many people have those and this tools really do work, just dont get scared and do this stuff the way you can still tolerate, dont go too much over your comfort zone, but do the steps and i promise you will succeed. p.s. cold exposure (water, air) still under my investigation, still need to tolerate it more and will probably report results in a year or so.
I just learned in therapy that I'm considered hypervigilant because of my sister's harm to me starting when I was an infant. I believe the psychology of men and women is very different.
This podcast + my morning Goggins/Jocko 0430am workouts are slowly unleashing an “intelligent beast” within that I never thought was there to begin with. Thanks Doc! 🤙🤙
It's Monday, and we all know what that means: time to get dope brain science and listen to the soothing sound of bulldog slumber. You're one of my heroes Andrew, and you make my Mondays something I can look forward to.
For years I’ve been an advocate of what I’ve dubbed “The Water-torture Shower” as a response to the sense of oncoming sickness. Get the shower as hot as bearable. Stay under the hot water for a moment or two, and then switch to as cold as you can tolerate. Stay under the cold flow for a period of time until you feel you really can’t stand it (it’s as variable a time as we are individual beings) before flipping the stream back to hot. Continue flipping the water temp back and forth, letting yourself feel uncomfortable before switching, for 5-10 cycles. It’s a tough sell. You just explained to me why it works. That may make the presentation more palpable. Thanks.
Dr. Huberman, 30 some ago my mother was diagnosed with inflammatory breast cancer. She was given three months to live and although she followed the advice of her oncologist locally she also sought out a practice in Indiana which took hopeless cases like hers. Yes, anecdotal information coming up, however, part of this practice’s protocol was to have my mother exercise three times a day - jumping jacks etc. The doctors there found this helped their patients immensely in the long run by raising their immune system. She did survive and actually passed away at the age of 87. While many factors certainly contributed, one was that I became pregnant with her first grandchild, which she was sure I wouldn’t be able to raise without her oversight, I am interested in your discussion in this podcast that seems to indicate these oncologists who treated her were truly on to something so long ago. Thank you for you weekly podcasts. I listen to them twice; there is so much to absorb.
You mentioned that some of these strategies could be counterproductive to someone who is experiencing burnout. Would be great to have an episode on burnout and breakdowns covering what is happening and recovery strategies.
I am doing wim hof breathing exercises every day for 5 months and for 2 months cold pool( I am in California) but my pool getting wormer and I moved to ice bath. Did it twice already - feels very very good . Full of energy all day , good mood ! Love this podcast ! The best explanation. Will recommend for everyone
‘I’m a drive-by eater’ I don’t know why but this cracked me up ahaha. Thank you for making the time to create such an informative podcast, you’re all doing brilliant work and making such a massive difference!
24:44 min. At 6:10 am I’m enjoying looking at the sunrise ☀️👀, through my open window, listening to this part of Huberman Lab Podcast. Couldn’t be any better 🤗.
Also it would be good to have a section which lists all the book recommendations he has given so far. I was using your app yesterday to find a book name by searching 'book', but there's not that many so you could just add the list manually and link it to the episode. And thank you for putting together the website! Great service you're doing
Dr. Huberman, you can only imagine how useful your podcasts are to us Boomers out here. Now that I've reached my sixties, suddenly, all the ways I've lived my life aren't good enough to maintain my health (and I HAVE been pretty health conscious). This info is a great supplement to the care I am getting from medical specialists. Best of all is that your delivery makes the complex information palatable. A heartfelt "thank you" to you and your team for all your work and all your passion!
I look forward to your podcasts and I feel that I have learned so much to make my life better and healthier. I have 3 questions specific to this episode. 1. Will UV coated glasses or contacts affect the amount of time needed to get the appropriate amount of sunlight in the morning? 2. Will your body adjust to normalize morning cortisol levels if you get the correct morning sunlight on most days or will one or 2 days without AM sun cause a problem? 3. What is the best process if your wake up time is hours before the sun rises? Thank you for sharing your knowledge!
Prophet Mohammad, PBUH, therefore, undertook fasting two days a week (Monday & Thursday). Many medical benefits have been discovered for such Prophetic Sunnah. We glorify God for this. Alhamdulilah I'll soon start this Sunnah of my Prophet 😍
Most people dread Mondays, but lately as I lay myself down to sleep on Sunday night, I anticipate waking up to have a brand new dose of learning from you, this week's learning for me was about the stomach grownling, which answered a question about my deceased father, he was diagnosed with parkinsonism at age 84, as the disease progressed he was unable to swallow, he lost a lot of weight the last 6 months of his life, his stomach would growled a lot, I always felt sad because I thought he was very hungry and maybe he was but he def. did not chew his food, and now it all makes sense. At an emotional level, I feel comforted about this fact. Thanks for sharing your knowledge.
Dr Huberman, the immediate thought that comes from watching your work is - why do we have politicians worldwide who are so ignorant and why do we not replace them with academics like yourself who actually know what they are talking about and have an ethical and socially responsible mind to boot. Your abilities and your contributions are truly inspiring for the rest of us who would love to think like you...perhaps some of us will ....well, a little bit...sort of.
Feeling truly hungry, and just peckish, are two different things. I love to push the peckishness. Daily IF 14-16 hours for 3 years now, along with ketovore way of eating, is glorious.
This channel is a gold mine for those who are into NeuroScience and things. Hands down the best content in this domain on YT. I can't believe it's free to watch. More power to you Dr Andrew Huberman. We are rooting for you, keep up the great work.
Thank you for the podcast. I’m a retired RN and I appreciate the science presented. I’m 78 y/o and successfully use intermittent fasting, have started to delay my coffee intake in the morning and am participating in the Circadian Clock study. Thank you for introducing so many positive measures. Oh yes, 😊my lighting engineer husband is delighted with your recommendation for daylight exposure in the morning. He heard research lectures in 2008 in Vegas conference on lighting that related to blue light erasing melatonin e.g. residents in nursing homes at night when overhead lights get turned on to provide care.
Thanks for presenting on this important subject Dr Huberman. In formative schooling, not enough attention is paid to the importance of the endocrine system. Grateful at some point if you can explore the linkages between histamine and physiological optimisation. Ive begun looking into this and at surface level, it seems very interesting.
Once again a great and helpful episode, thank you!! 🙏☺️ To the people who do the captions - 1:17:20 non sleep deep rest (not breath).. to keep stress clamped.. stress-induced graying of hairs.. 1:26:45 "its increase is not huge".. just so we non-native speakers don't get confused 💪🤗
I freak out every time someone even mentions tickling, I’m that ticklish. Is this somehow connected to this separation of brain and body that you talk about in this episode? Such an amazing podcast. Thank you.
As a breast-feeding Mom, I used Ashwagandha in the afternoon and Chamomile tea before bed to help cope with post-partum sleep deprivation. It really helped me keep my cool with my other child and my husband.
I've listened to almost all the podcasts and have learned so much. Because of the info you have provided, I got my cortisol and melatonin measured and found they are way out of range which explains why I wake up at 4am every night. I'm trying to change my circadian clock by getting outside as early as possible and I believe it is working. Thank you for all the great info and explaining it in a way that is easy to understand! I look forward to each new podcast.
"There's great power in having your body activated by psychological stress, but learning to stay calm in your mind." 1:40:13 You remind me of a more gentle Syrio Forel: "You are troubled... GOOD! Trouble is the perfect time for training." "If you're with your trouble when fighting happens, more trouble for you." Though yes, I get that one should gradually start with a deliberate stimulus and practice, in order to develop this ability. Along with all the other things. But it still helps very much to understand why and how something happens, even if it's just at the biological level. It's still a crucial level that adds to the overall solution. Thank you. For this podcast and all the others, but even more for this one.
Professor Huberman, firstly, thank you for what yo do, you're helping hundreds of thousand of people for free, again, thank you so much. Secondly, can you elaborate more on the practice of increasing energy without increasing stress? For example breathing to calm down during a cold shower and similar practices. I would love to hear more about it
In regards to requests/suggestions for future videos: 1) Addiction, especially how to quit smoking in an effective way and 2) Methylation Mthfr. Thanks again for your great work
Dr. Andrew Huberman, I’ve been following you since before I started my army career (10 months ago; finishing training) I’ve been applying a lot of your research, especially when it came to understanding the basic functions of the sympathetic and parasympathetic nervous system with breathing. It has helped me through the toughest challenges like being away from home and loved ones. Or dealing with high physical and mental demands. I’m originally from San Jose, CA and seeing your videos really hits home (considering you’re from the bay as well haha) Looking forward to reading your books. I hope down the line I can volunteer/participate in one of your studies. Lots and lots of thanks Dr. Andrew Huberman!!
I did it! I live on the 21st floor in a high-rise overlooking Biscayne Bay in Miami, and upon awakening today I got a cuppa coffee and went out onto the balcony and stared at Miami Beach for 10 minutes without my glasses. I mustHave been getting a lot of luxe and I am excited about what a cortisol bump feels like!
This is so helpful but when you have two toddlers (5 and 3 ) it’s so hard not to stress. In fact I had been stress for the last 2 years so what I stating to do is put my earpiece BOTH ( my kids are always on site) and play your podcast and music and around 6-7pm I have an ashwagandha tea and I had been feeling much better. I do not drink the tea daily but for now I had been feeling better
1:35:29 when he criticizes "water fasting", he criticizes not drinking water, right? Because when I google "water fasting", I get results of not eating but drinking water and I'm super confused as to why he would first ask us to drink fluids and immediately after advise not to water fast.
Hi Parth, I’ve made a routine. I am applying some of the protocols that Andrew is teaching is. All this protocols has been helping me a lot. Some of the routines he mentioned I already do, but after his class, I start to improve it as well!!
I like how Andrew's advice is customizable to everyone's individual and unique needs, thus our routines will probably be bit different to each other :)
Great idea, I would love to create a routine, an excel spreadsheet and a accompanying flow chart to modify as I go through life span development with my age group & gender.
I'll just add, this video is really helpful. But if you can't get up in the morning because you're depressed due to painful living conditions or loss, Trauma etc. Nothing will get you up in the morning until those pain are gone or dealt with. You're not supposed to have energy if it's been used up by huge amounts of stress.
Of all the people that could become an American neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine, I am glad its this guy.
Question: is it still fasting if you drink coffee or mate in the morning but don't eat until 10am-12noon? I thought ingesting anything, (other than water?) is not fasting. As a former corporate flight attendant with a system gone awry due to severe jetlag and high work stress, I learned inadvertently about normalizing my body due to my outdoor pursuits. I love camping to rock climb/scramble peaks. As soon as I'd land and was off work, I'd take off into the middle of everywhere beautiful and sleep in my car. I'd wake with the sun and I'd sleep with its retirement...I found it cured my jetlag quickly. Absolutely love and appreciate your podcasts (and find I'm addicted to them now). Thank you Andrew Huberman!
Years ago I was taking care of my high school age son who had pneumonia. I happened to be practicing kapalabhati yogic breathing at the time and felt that it boosted my immunity and helped keep me from getting sick. Now I know I was correct. Thanks for your podcast.
I know this is just one positive comment among hundreds, and this doesn't have that much to do with this specific episode, but I am tremendously thankful for the quality and effort that you have put into these podcasts. It's not an exaggeration to say that you've completely changed my life. I've gone from being border-lined depressed and completely drained all day from 1:00 PM - 4:00 AM, to waking up at 8:00 and actually being excited to challenge myself at something. I can now sleep more quickly on the floor than I once was able to with a proper bed (with the help of Yoga Nidra NSDR), I finally know how to properly learn and keep focused - I mean, just knowing that frustration itself helps make it stick is incredibly motivating - and that's just the start of a long list. Any of these improvements on their own would have been amazing, but all of them? Just with a few hours of listening? I still have a huge way to go, but it feels like someone gave me a foundation of stone, when all I've been trying to build on was one of sand. Someone I'll probably never meet, who might not even read or hear a single word I say. Simply incredible. I can't say thank you enough.
Thank you so much Donovano! That is very gratifying to hear. I very much appreciate the thought and consideration in your comment. Thank you for sharing! Best wishes, Andrew
@@hubermanlab I'm happy to hear that, it means a lot to me. Excited for the episodes to come!
I wish you the best in your journey. I felt similarly to you in regards to learning to stay focused. And the scientific explanations for things that have frustrated me, for example feeling a crash in the afternoon and being upset because of it, have really helped me realise that we are wired for that and therefore accept it.
That is great. Congratulations on youre new or improved you!
Donovan - Nicely said. Good luck on your daily journey.
RUclips needs to increase this man weight in the algorithm. This is the most reliable and actionable info I’ve received in my life.
❤❤❤❤❤❤❤😅😅😅😅😅😅😅
This is a useful speech!!!! I would like to know more on melanocytes and formation of moles and how to treat
How-to treat to relieve chronic stress!!!!
I mean hes profesional and informative but theres much more reliable info direct from scientist doing these studies/ publishing. We have access to all those publishings.
I listen to him everyday, I simply enjoy how he teaches and his approaches. Easy to learn.
Dr Huberman... please don't take this comment lightly... I've been following you for a very long time after a lifetime of study & I'm telling you sincerely... you have literally saved my life. Right now I'm passing on your knowledge to my loved ones to help them save their own lives. Your generosity of knowledge IS definitely making a big difference to many people. Humble thanks Andrew. You are a shining light in my life. Im 65 & I've had congestive heart failure for ten years. My heart specialist has asked me what I'm doing to be in such a good position at this stage of my disease & I spoke to him of the knowledge you've imparted to me. He's very impressed. Once again... Humble thanks. KAZ from NSW AUSTRALIA xx
Bless you
39:10 Key Insight to maximize success
I've been trying to say it but you have said it better then I was able. I'm 74 years old with three or four traumatic brain injury. I've lost 20% of my all of my functioning.
With Dr Andrews help and protocols, this last couple years, I am healing without any drugs thank you so very much for all that you have done for me.😊
Epic podcast once again! I wrote a bunch a notes that might be useful for some of you. Now I need to spike my epinephrine to make sure I remember everything :)
CORTISOL:
Cortisol and epinephrine are the main causes of having energy and being healthy.
Cortisol and epinephrine are a double ended sword, you want them elevated but not for too long and at the right time.
Cortisol is derived from cholesterol (in the same way as estrogen and testosterone are) - both from cholesterol you eat and from the liver.
Cortisol is the competitive partner to estrogen and testosterone - meaning if you are stressed then more of the cholesterol you eat or produce will be turned to cortisol. This will result in less production of estrogen and testosterone.
You don’t want cortisol too high or at the wrong time.
Cortisol 101:
-Your brain creates releasing hormones, in this case CRH
-This then cause the pituitary gland to releases ATCH
-This then causes your adrenals to release cortisol
Cortisol is not just a stress hormone, it is a hormone of energy:
-You want to move
-You don’t want to rest
-You don’t want to eat
Make sure cortisol is high first thing in the morning by getting outside and getting sunlight (improves focus, energy levels, improves learning throughout the day):
Light doses:
-Sunny day 5-10 mins
-Cloudy day 30 mins
-Artificial light 6 hours (too late)
Cortisol will increase relevant to unpleasant events, the key is to keep the cortisol spikes brief.
Cortisol can pass the blood-brain barrier.
EPINEPHINE/ADRENALINE:
Epinephrine is your best friend when it comes to fighting off infections and keeping you healthy
It’s also your best friend when it comes to learning and remembering (it activates neuroplasticity)
Epinephrine 101:
-When you detect a stressor with your mind or your body detects a stressor, a signal is sent to the sympathetic chain ganglia and they relates epinephrine throughout the body like a sprinkler system.
-You also relates epinephrine from your adrenals
Effects:
-Increases heart rate
-Increases breathing rate
-Constricts blood vessels
-Increases blood flow to vital organs
Things that cause increase:
-A stressful event will lead to an increase in epinephrine (and most likely cortisol)
-An ice bath or Wim Hoff breathing leads to a similar increase
-HIIT or heavy resistance training also lead to increases
As a bi-product they also increase your energy and alertness.
The body doesn’t distinguish between what type of stressor it is.
Cognitively reframing an event doesn’t change the way it impacts your body or brain, it liberates other molecules like dopamine and serotonin that help buffer the epinephrine response.
Epinephrine is made from dopamine.
TOOLS/PRACTICES:
-Cold shower/bath
-Wim Hoff breathing
-HIIT
-Resistance training
We want to build a system that trains our body for real life events, so that when we experience epinephrine and cortisol increase we are able to better handle them.
We are also able to better use energy overall.
Cortisol can pass the blood-brain barrier, whereas epinephrine can’t.
Training through cold water exposure:
-When you get into cold water epinephrine will be released by the adrenals, if you train yourself to stay calm in these moments by slowing down your breathing for example, then you’ll stop epinephrine being releases from the brain stem to the same degree
Inducing stress in the short term has a big impact on the immune system in a positive way.
Epinephrine signals the alarm of the nervous system that activates the immune response (sends out killer cells etc).
Learning to turn on and off cortisol and adrenaline allows you to turn on focus and your immune system.
STRESS ON PERFORMANCE
-Increased levels of stress (epinephrine in the body) has a direct positive impact on performance
-Too much stress is when epinephrine gets into the brain, often when people focus too much on their somatic experience rather than what they are trying to do
-Epinephrine is a smart drug
-Memory and learning is greatly increased by epinephrine directly after learning (it consolidates the learning in the brain)
-Taking adderall or coffee before learning is actually driving the process in the wrong direction, you’re increasing epinephrine for learning to a certain point, but past a point you are actually degrading learning and performance.
OPTIMAL EXECTUTION:
-90 minute learning session, directly followed by a cold shower or Wim Hoff breathing, then shower and do a non-sleep deep rest
COFFEE IMPACT:
-Chronic coffee drinking wires the brain for more anxiety even when not drinking coffee
COMFORT FOODS:
-We want to eat more fat and sugar when under stress
-Body fat sends out signals and the adrenals are producing more cortisol which signals the brain to seek fats and sugars
SHORT TERM VS LONG TERM
-Short term stress blunts hunger, long term stress increases hunger
-Short term stress releases bombesin that makes you want to eat less
-Stress that lasts more than 2-3 days is chronic stress
GREYING
-Activation of the sympathetic nervous system (which releases adrenaline and cortisol) drives depletion of melanocytes in the hair follicle (leads to greying)
SUPPLEMENTS:
-Ashwaganda has a strong effect on lowering anxiety as well as lowering cortisol
FASTING
-Epinephrine and cortisol go up if we fast (4-6 hrs)
-When we eat we blunt the epinephrine and cortisol
-If you want to be alert, stay hydrated and fasted
-Have a daily or bi-daily practice where you deliberately increase adrenaline in the body (I.e. cold shower, Wim Hoff breathing) and train yourself to stay calm in your mind.
SUMMARY
-The goal is to induce cortisol and epinephrine deliberately when they are low , you need them to learn/perform or to push back on infections
-You also need to be able to lower them when they get too high (chronic stress) with behavioural practices such as light, sleep and meditation (ashwaganda could also help)
-You need to train your system to be in control during high stress events (cold exposure, Wim Hoff breathing etc)
Thx Adam🙏, it' really helpful 👍
I have jotted down this pointers.
Wonderful resume
Thank you!
Thanks for the summary - it made things easier to understand and remember
The beauty of social anxiety... I get a cortisol release just by posting this comment. Thanks Dr. Huberman!
Well done! Now you can write down what are the differences between what you expected and what happened= learning. And then run for 30'.
😂
lmao yah i do on certain platfroms like reddit where karma is king imo.. lol so really hate bein judged by others negatively ;S
Same, thx
I'll gift you another boost with a RUclips notification about this comment. Hope you're in the same timezone and not somewhere where it's evening :D
Unbelievable that you do these lectures out of your own time and for free.. I find it insane that I can access this sort of information and be as invested as I am towards them. Hats off to you from across the seas..
He literally markets 2 brands in the first 3 minutes of the video. And does probably like 6 more in the whole video. Its not free.
@kap I can live with that, u have a chance to skip it, which is bizarre
Just want to say thank you to every one a part of this. Making this planet a healthier and more educated world.
What I love most about this channel is that I feel I can take action on what is being professed and dramatically improve my life rather than feeling outrage about something I have no influence over.
Goodness, I’ve taken 7 pages of notes! With a red pen! I think that increased my cortisol & epinephrine enough for learning already!
how? the video has only been up for 15 minutes...
Apple podcast is out 3 and a half hours earlier.
🤓 Any significance for the red pen?
@Harry B i was genuinely curious as to how... am i not allowed to ask a genuine question?
Hell yeah, physical notes are optimal, lately I haven't had time to write notes on paper but I literally have stacked 20 pages worth of hyper-condensed notes accumulated from every single episode and it's been great, it incorporates so easy into my dietetics and sports science framework which additionally applies supremely well to accelerate my studying philosophy, and computer and data science at uni.
Just a humble flex but that's how much this podcast has done for me, it's the foundation for all of my serious work.
I am a hypnotherapist in San Francisco and my practice is rooted in principles of neuroscience and plasticity. I cant tell you how valuable your podcasts and other quick brain hacks are. I am continually learning from you and discovering new ways to help my clients. Thank you!
I'd love to hear you and Peter Attia talk about fasting, autophagy, and the brain - and related topics of course.
That would be a fun conversation. It could very well happen!
@@hubermanlab please add subtitles
I would also like to hear about fasting, various forms including intermittent daily fasting.
This would be amazing, these are my 2 most respected educators out there and right now, I’m quite confused about the whole autophagy situation 🤔
@@phantomopera5525 Totally, lol - I just watched a piece that talked about turmeric being able to switch on autophagy via a different pathway and I'm like "wait wut?' :-)
How I stumbled upon you... what a blessing.
Listen to this: i was physically feeling very sick and anxious. One night, I was listening to some anxiety videos and fell asleep. In the early morning 1ish - 2ish in the middle of my sleep, I vaugley hear you in the background and my inner voice/subconscious told me, wake up and listen to this guy. I sat up and did. I thank God bc i have acquired so much knowledge that I had been questioning to myself and needed regarding how can we heal ourselves physically and mentally without immediately medicating ourselves with substance.
I have been passing on your information to friends and family.
You're a blessing. Thank you!
I have been applying some of your tips into my daily life since a couple of months ago! Now my circadian clock is shifted by 3 hrs (I used to be a night owl), now I got up around 6:30am but my energy level is great. With Intermittent fasting, my digestive system feel so much better. I have regularly practiced yoga, breathing techniques, meditation and yoga Nidra for years, but I'm not a "trend following" person, so I Thank you for educating us with Science. Integrating the understanding and experiential learning really help me to get my healthy habits sticky. I'm paying forward by spreading your message along... 🙏🙏
I recently started a new extremely demanding job with a baby on the way. Incorporating Dr Hubermans protocols into my daily routine has kept me performing at my best more frequently. Thank you!
This guy is amazing. Finally some truly useful stuff from RUclips.
So true
Check out Leo longevity channel. Another one that’s super informative like this.
This podcast has been one of the most beautiful thing that happened to me and am extremely grateful for discovering this work of yours. I would also like to add that, in my country India, we have been using ashwagandha for literally thousands of years and this episode made me feel a little more proud of where I come from. So a big thank you to you and your team for this yet another wonderful podcast ❤️
Andrew I like that the information you provide is based on data rather than anecdotal evidence. This, and that you consistently answer the questions that I’ve always wondered about but did not know who to trust.
I never really fully understood how cortisol and adrenaline worked but now I have a basic understanding (I'll have to re-watch this again) but as someone in their 50's, it now seems possible that I can manage this stuff (and other topics you've covered in your podcasts) that will improve my quality of life ; anxiety, energy, headaches, and so much more. Thank you for your in-depth approach to the topics you cover.
Andrew!! Thank you so much for taking the time to make this podcast
It's a seretonin spike every monday :)
Can you do an episode about our eyes (pressure, methods to relax eyes, what causes redness, foods, long term health implications... etc)?
I really hope people start translating this content in their own regional languages. This has potential to change the world.
how can i get it as text ? i am thinking of that Saumya
To clarify: I love to get up well before sunrise, most mornings -- it is my 90 minutes of quiet time to sip coffee and write. You mentioned getting morning sunlight within a half hour or hour at most of waking up -- should I be making sure to sleep in late enough that the sun will soon be up, to optimize my exposure?
THANK YOU for your podcast -- what a grand resourse you are, and obviously such a gem of a man! 🐾🙏🌷
When i wake up, it's also still dark. Im going to just get outside it the morning as soon as its starting to get light.
Okay Doc, this is my favorite episode yet! I do a cold shower + Wim Hoff breathing every morning and my mood, energy, and focus have SIGNIFICANTLY improved since I started (in January). Tip for anyone reading this, if you’re ever feeling irritable or in a bad mood, take a cold shower! It is a magic pill. Works for me every time. I have a question though because I feel blissful after the shower and breathing, but I feel awful after the FB drama type of stress. If they are the same thing (stress) - what is causing the differences in emotional states?
These are the same in terms of releasing adrenaline. That's what he was referring to. The breathing and cold release endorphins and other mood enhancing chemicals which FB drama does not. :-D
Fully appreciate the amount of effort that goes into these podcasts. Thank you!
Thank you Charlie!
@@hubermanlabou have no idea how religiously been following since I bumped into your channel few weeks ago...the best thing ever..I'm forever greatful b/c of ths sources of information .much love from ths sides of Sub Saharan Africa..I'm paying forward by spreading this detailed information to people who're ready for a life changing chapter of their life.
You are so great at explaining such complex subjects, you're a natural teacher.
Can't believe the positive change your generous lectures are having on my life - thank you so very much 😀
I'd really like to know more about how to learn without huge fatigue. Please teach us more about 'studying'!! Always thankful master.hubberman
@@Chris-kr7gg whats problem
Dear professor, I'am so grateful to you! Now, because of your generosity, I can take care of my health in an efficient way. I do not have a health-care insurance, so you can imagine how important this knowledge is. I wish you and your family many times all the good you share with us. Best wishes from Rio de Janeiro, Brazil.
Love reading everyone's comments❤
He actually responded to a question I wanted to ask. Why do I hate doing chores ? But I enjoy doing very intense, stressful even painful activities. The subjective nature of Dopamine! Which is a precursor of epinephrine. Victor Frankl's Man's search for meaning, also reinforces the idea, that even when your body and your mind are put under the worst situation imaginable, the meaning you assign to your tasks makes a big difference in your ability to cope, perform, and survive.
It seems to me that he reframed mindful awareness of the body's interoceptive reactions as separation instead of integration, which is more clear in my opinion.
A lot of people cannot do this unless they are under very controlled environmental circumstances (yoga class, therpapy session, etc)
I think deliberately practicing being under high physical and mental stress for a short period of time to develop "mental toughness" is among one of the best advice he has given. Crossfit and hiking do that for me with the occasional croissant 😄
You might also like Psychiatry and Psychotherapy Podcast with Dr David Puder- just had an episode on Man’s Search for Meaning you might enjoy. I appreciate your comments - as a crossfitter and yoga teacher, I “get” what you’re saying about the meaning we assign to our reality that impacts motivation level or desire to move. Attention and values are linked. JBP talks about vision and the motivation system and values. All this great info on the web== amazing!
@@mbakis27 I know it's so fun to learn what you want to learn when you want to learn it. I will check that podcast out. Thank you for the recommendation. I love psychotherapy. There are so many amazing people doing amazing work. What a previlege to have access to their work.
I also think a lot of people like to act as if the goal of some aesthetic improvement through these stressful activities doesn't exist but on top of the dopamine spike from working out, there is the endless motivator of looking good and also improving our health
@@CarianneRHixson Yeah, I agree, more than ever we are chasing that carrot of eternal youth and vitality. As long as it comes from a place of self improvement and not of self-rejection. It's valid to do whatever we can to feel and look our best.
Firstly, thank you for this podcast and for this episode!
My experience with licorice: When I was chronically stressed (my stressor was a medication), I couldn't consume even the slightest amount of licorice in any form because it caused my elevated cortisol symptoms to go through the roof. Then when the stressor was removed, I crashed into "adrenal fatigue" and since then, I have been unable to function without licorice. I've been in "adrenal fatigue" for over a year now, and I still depend on licorice to get me through my days. Without it, I sleep day and night. Of course, I'm doing other things to restore my adrenals to a healthy state, but the licorice has been the biggest help. I hope I will not need it forever. And btw, licorice does not increase cortisol output, but it keeps the cortisol around longer, letting it build up in your system.
I think I am also chronically stressed as you. You are licorice addicted,and I am tea and coffee addicted. I cannot live without tea or coffee,which I need everyday to wake up in the moring and also in the afternoon. Otherwise,I am sleepy all the time almost 24 hours without motivation and movement. I was prescribed anti-depression drugs to keep the H-5 and noneperinphine stay longer in the neural system. That helped me for about 2 months,but I have to give it up due to the side effects of skin problems. Recently, I am really fatigue and I thought I just would sleep even while I am sitting still. It's really annoying and that blocks me to think clearly and move physically as a normal person. It is really frustrating. But I know it is not anxiety or depression. Just the chemicals differ. It seems that you are suffering the same as me. I have never seen such person in my life. Do you have a way to work out now? I am 40 years old and I would say that it's been for so long since my teenage. Hope to share with you and discuss how to be energic and alert.
Dr. Hubberman, can you speak about the effect of music/sound in the brain like : hz , the 440 tuning, vibrational waves and how these affect the hormone production and how they induce to some actions and behavior in people? thank you so much for your incredible work!!! :)
Pretty sure he talked about this in last weeks podcast
@@Kristythagr8 he mention something related but would be cool to see more of the hormonal effect of sounds in the brain :) if there are not studies I’m down to go to the Huberman Lab and research about it ;)
GREAT IDEA!!!!!!!
There is a nice reading on it - Your Brain on Music
In case s/one wants to know ..
the word 'anecdotally' comes from the word 'anecdote' which originates from from the greek word 'anekdota' ( ανέκδοτα ) and it means unpublished.
( Starting to sound like the father in the movie " My big fat Greek wedding " here, I'm even laughing with myself right now 🤣🤣 )
.. but here we go ,
Is an+ekdosi where 'an' is like the 'un' and 'ekdosi' ( έκδοση ) means among other things publication .
Also 'anekdota' has the meaning of short story we tell so we can bring laughter and even make satire ( like the ones stand up comedian use nowdays ) that usually were unpublished and went spread from mouth to mouth . It comes from ancient satire and tragedies
Ps. Is kind of irrelevant from the topic Professor Andrew, but I remember it while rethinking the tools of this podcast in my mind on a break from my work now and I am using the writing on posts , not in agitational way to make me more epinephrine, but the other opposite way I need now.. the way of knowledge that can relax me .
I'll leave the confrontational way for moments my cats wake up at 4 in the morning, so I can get out of the bed easily .
I enjoyed it this podcast for one more reason. I can follow instructions easily like it or not, but it is always way easier and more pleasant for me , to understand first the mechanisms and the 'why' so I can feel free to make decisions on my own on what to do for me ( definitely need also the tools till I add some my own) .. but even if I end up doing exactly the same given instructions, still it will make me more determine and happier to follow them.
Thank you Professor Andrew, so much, for your time and effort .
Thx for the greek lesson! I love it 🙂
@@helyrambelo795 Thank you. I love languages , especially Greek language because has a huge history to backup the meaning of words and also it has structure ( at least for me )
Taking a potent root extract of ashwagandha is said to bind to GABA A or B receptors I don't remember but I personally have taken very large doses of Sensoril root extract for long periods of time and have indeed noticed withdrawal type symptoms for a few days after stopping. I'll try to find a study 🤷♂️ but the general ashwagandha you get at most health food stores isn't a potent extract there's really no issues. But potent extracts do seem to bind to GABA receptors.
Happy Teacher Appreciation Week, Dr.Huberman! Thank you for all your lessons on life!
Weekly dose of knowledge about our body let’s go
Neurons are communicating with my body fat. Well, that's just great!
Hello Dr. Huberman! I am an educator (languages & classical music) from Shenzhen, China. I am very grateful for all your excellent podcasts and the great effort of making this learning happen in various social medias. I am deeply touched by your dedication and generosity of helping general public to scientifically understand themselves better. I am thinking about using your materials to teach my advanced students and even help some curious adults understand their bodies better. I will have to explain the details to them thoroughly and play your video as many times as needed, for some of the older ones, I will ask them to simply subscribe and review your podcasts as many times as necessary. I might even group some of the elderlies for tea seminars. There are too much fraudulent theories about health issues circulating among large numbers of people and I hope I can also do my part to educate some and change their lives too. Again, thank you very much. This world needs more responsible scientists like you. Thank you so very much！非常感谢！🙏
For the early risers it’s not perfectly applicable to view sunlight or natural brightness when we’re waking up at 5am for work. Your information is impeccable and we all appreciate and are excited by this content. Thanks 🙏
Phillip's sunrise alarm clock
He has also recommended for people they wake before sunrise to draw or write on a lightboard. They sell them on amazon and you can adjust the brightness. They are pretty bright about $30-100 depending on the size.
I just want to express some gratitude for your existence, Andrew. I literally have stacked 20 pages worth of hyper-condensed notes accumulated from every single episode and it's been great, it incorporates so easy into my dietetics and sports science framework which additionally applies supremely well to accelerate my studying philosophy, and computer and data science at uni.
Just a humble flex but that's how much this podcast has done for me, it's the foundation for all of my serious work. Thank you.
Thank you Darren! That is very gratifying to hear. --Andrew
Love the pod! Can we get an episode on personality? Your comments on introversion and extroversion sent me down a path. Would love more of your perspective on the issue!
ditto
yes!
Would also like to see this
Shouldn't you ask Jordan Peterson
my story:
im 37 y.o dude, living in the woods, usually i was sick with some regular illness at least once a year, usually in the winter just like everybody else, 5 years ago my parents died, and my world crashed, i became sick every few months on top of my weak mind last year covid came with all the lockdowns, masks etc, and at the same time tick season started, i pulled like 30 ticks from my body last season so with all that my mind totally crashed.
so i was looking internet how to get up again and i found out about this crazy dude wim hof, and started practicing breathing, then added some stretching and at the same time i massage parts of body that hurts, and even my cat can get some love all while doing breath work for cca. 15min/day.
im so greatful for this findings, it changed my life. its been more then one and a half year that i wasnt ill, my back pain is almost gone, my mind is somehow calm, sure there are still few things to fix.
i was also hard mouth breather but im learning nose breathing from your last podcast about estrogen and testosterone for few weeks now because i think i have some estrogen and testosterone imbalances, why? my sexual drive is somehow low, im also on skinny side (183cm/70kg), so maybe my cholesterol is low and cant produce those hormones well?
but thing i notice in this last few weeks learning nose breathing is that taste in my mouth is not horrible anymore.
this winter i was exposing myself to cold environment thru whole season and i see how my skinny body already tolerate cooler environment better but after same podcast (estro/testo) i added cold showers even tho i still hate cold water from deep of my heart. but its getting better, yesterday i showered as cold as it gets (i measured 13C) below my waist, and somehow cold over all body, and it was funky experience, not as painful as one or two weeks ago. lets see how this goes and benefits from it. :)
i love your podcast, and your great work, thats why i wrote my story, maybe i can inspire someone else with health/mind problems, i know in this day of age many people have those and this tools really do work, just dont get scared and do this stuff the way you can still tolerate, dont go too much over your comfort zone, but do the steps and i promise you will succeed.
p.s. cold exposure (water, air) still under my investigation, still need to tolerate it more and will probably report results in a year or so.
I would love to hear you talk about hypervigilance and people that live in sympathetic mode from past trauma.
Yes. Thank you for suggesting that.
Yes!
What's sympathetic mode?
Irene Lyon talks about it all the time, but the gut tells me you already know about her
I just learned in therapy that I'm considered hypervigilant because of my sister's harm to me starting when I was an infant. I believe the psychology of men and women is very different.
I’m blown away by the amount of information in this one. This will require a second listen.
This podcast + my morning Goggins/Jocko 0430am workouts are slowly unleashing an “intelligent beast” within that I never thought was there to begin with. Thanks Doc! 🤙🤙
I am late to the party by over two years but have thoroughly enjoyed this talk. Ashwagandha for me tonight… thank you so much.
It's Monday, and we all know what that means: time to get dope brain science and listen to the soothing sound of bulldog slumber.
You're one of my heroes Andrew, and you make my Mondays something I can look forward to.
For years I’ve been an advocate of what I’ve dubbed “The Water-torture Shower” as a response to the sense of oncoming sickness. Get the shower as hot as bearable. Stay under the hot water for a moment or two, and then switch to as cold as you can tolerate. Stay under the cold flow for a period of time until you feel you really can’t stand it (it’s as variable a time as we are individual beings) before flipping the stream back to hot. Continue flipping the water temp back and forth, letting yourself feel uncomfortable before switching, for 5-10 cycles.
It’s a tough sell. You just explained to me why it works. That may make the presentation more palpable. Thanks.
Extra love to Costello 💜
Sending extra back scratches to Costello
He is a good dog.
Dr Huberman I am sure you hear this from your listeners, but please don’t ever forget how you touch are mind / souls/ lives, thank you again 🙏🏽
Excellent as always, love the podcast and Im so greatful it exists, an addition in knolwedge is always welcomed.
Dr. Huberman, 30 some ago my mother was diagnosed with inflammatory breast cancer. She was given three months to live and although she followed the advice of her oncologist locally she also sought out a practice in Indiana which took hopeless cases like hers. Yes, anecdotal information coming up, however, part of this practice’s protocol was to have my mother exercise three times a day - jumping jacks etc. The doctors there found this helped their patients immensely in the long run by raising their immune system. She did survive and actually passed away at the age of 87. While many factors certainly contributed, one was that I became pregnant with her first grandchild, which she was sure I wouldn’t be able to raise without her oversight, I am interested in your discussion in this podcast that seems to indicate these oncologists who treated her were truly on to something so long ago. Thank you for you weekly podcasts. I listen to them twice; there is so much to absorb.
You mentioned that some of these strategies could be counterproductive to someone who is experiencing burnout. Would be great to have an episode on burnout and breakdowns covering what is happening and recovery strategies.
I am doing wim hof breathing exercises every day for 5 months and for 2 months cold pool( I am in California) but my pool getting wormer and I moved to ice bath. Did it twice already - feels very very good . Full of energy all day , good mood ! Love this podcast ! The best explanation. Will recommend for everyone
‘I’m a drive-by eater’ I don’t know why but this cracked me up ahaha.
Thank you for making the time to create such an informative podcast, you’re all doing brilliant work and making such a massive difference!
was looking for this comment 🤣
24:44 min. At 6:10 am I’m enjoying looking at the sunrise ☀️👀, through my open window, listening to this part of Huberman Lab Podcast. Couldn’t be any better 🤗.
Updated the Costello app with syntax highlighting and more :)
Where can I get it?
@@joegarcia884 made 2 vids about it on my channnel
@@joegarcia884 ask-costello dot web dot app
Can you add an option that allows us to export the transcript organised under timestamps as headings?
Also it would be good to have a section which lists all the book recommendations he has given so far. I was using your app yesterday to find a book name by searching 'book', but there's not that many so you could just add the list manually and link it to the episode. And thank you for putting together the website! Great service you're doing
Dr. Huberman, you can only imagine how useful your podcasts are to us Boomers out here. Now that I've reached my sixties, suddenly, all the ways I've lived my life aren't good enough to maintain my health (and I HAVE been pretty health conscious). This info is a great supplement to the care I am getting from medical specialists. Best of all is that your delivery makes the complex information palatable. A heartfelt "thank you" to you and your team for all your work and all your passion!
I look forward to your podcasts and I feel that I have learned so much to make my life better and healthier. I have 3 questions specific to this episode.
1. Will UV coated glasses or contacts affect the amount of time needed to get the appropriate amount of sunlight in the morning?
2. Will your body adjust to normalize morning cortisol levels if you get the correct morning sunlight on most days or will one or 2 days without AM sun cause a problem?
3. What is the best process if your wake up time is hours before the sun rises?
Thank you for sharing your knowledge!
Prophet Mohammad, PBUH, therefore, undertook fasting two days a week (Monday & Thursday). Many medical benefits have been discovered for such Prophetic Sunnah. We glorify God for this. Alhamdulilah I'll soon start this Sunnah of my Prophet 😍
I love your podcasts Andrew :) thank you. Listened from start to finish of each one many times.
I love the time stamps so I can go back and relisten to a portion.
I fall asleep to the rhythm of your soothing voice every night.
Same
Most people dread Mondays, but lately as I lay myself down to sleep on Sunday night, I anticipate waking up to have a brand new dose of learning from you, this week's learning for me was about the stomach grownling, which answered a question about my deceased father, he was diagnosed with parkinsonism at age 84, as the disease progressed he was unable to swallow, he lost a lot of weight the last 6 months of his life, his stomach would growled a lot, I always felt sad because I thought he was very hungry and maybe he was but he def. did not chew his food, and now it all makes sense. At an emotional level, I feel comforted about this fact. Thanks for sharing your knowledge.
I do the Wim Hof method for quite some time, now I'm able to hold for 3 minutes consistently and I absolutely love the freezing shower afterwards.
Same!!! 🙌🙌🙌
Dr Huberman, the immediate thought that comes from watching your work is - why do we have politicians worldwide who are so ignorant and why do we not replace them with academics like yourself who actually know what they are talking about and have an ethical and socially responsible mind to boot. Your abilities and your contributions are truly inspiring for the rest of us who would love to think like you...perhaps some of us will ....well, a little bit...sort of.
Can't wait to graduate my Masters program in June so I can go back through all of these episodes this summer when I have some time
Feeling truly hungry, and just peckish, are two different things. I love to push the peckishness. Daily IF 14-16 hours for 3 years now, along with ketovore way of eating, is glorious.
Whoever designed the intro to your videos is an artistic genius.
Agreed
This channel is a gold mine for those who are into NeuroScience and things.
Hands down the best content in this domain on YT.
I can't believe it's free to watch.
More power to you Dr Andrew Huberman.
We are rooting for you, keep up the great work.
Would love to see an episode on our creative mind (relationship to music in particular: listening, playing, reading music, perfect pitch)
Thank you for the podcast. I’m a retired RN and I appreciate the science presented. I’m 78 y/o and successfully use intermittent fasting, have started to delay my coffee intake in the morning and am participating in the Circadian Clock study. Thank you for introducing so many positive measures. Oh yes, 😊my lighting engineer husband is delighted with your recommendation for daylight exposure in the morning. He heard research lectures in 2008 in Vegas conference on lighting that related to blue light erasing melatonin e.g. residents in nursing homes at night when overhead lights get turned on to provide care.
Thanks for presenting on this important subject Dr Huberman. In formative schooling, not enough attention is paid to the importance of the endocrine system.
Grateful at some point if you can explore the linkages between histamine and physiological optimisation. Ive begun looking into this and at surface level, it seems very interesting.
Once again a great and helpful episode, thank you!! 🙏☺️ To the people who do the captions - 1:17:20 non sleep deep rest (not breath).. to keep stress clamped.. stress-induced graying of hairs.. 1:26:45 "its increase is not huge".. just so we non-native speakers don't get confused 💪🤗
I freak out every time someone even mentions tickling, I’m that ticklish. Is this somehow connected to this separation of brain and body that you talk about in this episode? Such an amazing podcast. Thank you.
This pertains to what you talk about at the 43:32 time stamp
As a breast-feeding Mom, I used Ashwagandha in the afternoon and Chamomile tea before bed to help cope with post-partum sleep deprivation. It really helped me keep my cool with my other child and my husband.
These podcasts are amazing! Thank you so much for the time and energy you put into these. It’s taking my self experiment game to a whole new level. 👍🏼
I've listened to almost all the podcasts and have learned so much. Because of the info you have provided, I got my cortisol and melatonin measured and found they are way out of range which explains why I wake up at 4am every night. I'm trying to change my circadian clock by getting outside as early as possible and I believe it is working. Thank you for all the great info and explaining it in a way that is easy to understand! I look forward to each new podcast.
Ah aha! To remember more of the Huberman podcast info, engage in petty Facebook drama right *after* watching! (Or take a cold shower ✔️)
How about jump squats, mountain climbers, and burpees several sets on end?!
or launch a rocket!
Just get into a belgian supermarket and look at the men using their masks with the nose out.
@@bibibuch And be a Karen LOL
@@sakuratanaka1877 I'd be a super proud Chad, pointing to you Trol.
Thank you Dr Huberman for your contribution educating people with tools that help us to be more strong and resilient.
Yay! It!s my Monday morning check-in with my bestie, Hubes😊
"There's great power in having your body activated by psychological stress, but learning to stay calm in your mind." 1:40:13
You remind me of a more gentle Syrio Forel:
"You are troubled... GOOD! Trouble is the perfect time for training."
"If you're with your trouble when fighting happens, more trouble for you."
Though yes, I get that one should gradually start with a deliberate stimulus and practice, in order to develop this ability. Along with all the other things.
But it still helps very much to understand why and how something happens, even if it's just at the biological level. It's still a crucial level that adds to the overall solution.
Thank you. For this podcast and all the others, but even more for this one.
Me siento mejor con solo viendo este episodio. Me va ayudar muchisimo. Gracias por su generosidad.
Noice
Professor Huberman, firstly, thank you for what yo do, you're helping hundreds of thousand of people for free, again, thank you so much. Secondly, can you elaborate more on the practice of increasing energy without increasing stress? For example breathing to calm down during a cold shower and similar practices. I would love to hear more about it
Another golden episode! Thank you
In regards to requests/suggestions for future videos: 1) Addiction, especially how to quit smoking in an effective way and 2) Methylation Mthfr. Thanks again for your great work
Please post the QnA on IG on your RUclips! It's a pain to watch that on IG. Please!!
Will do my best. Agreed!
@@hubermanlab you're daaaaa best!
Dr. Andrew Huberman,
I’ve been following you since before I started my army career (10 months ago; finishing training) I’ve been applying a lot of your research, especially when it came to understanding the basic functions of the sympathetic and parasympathetic nervous system with breathing. It has helped me through the toughest challenges like being away from home and loved ones. Or dealing with high physical and mental demands.
I’m originally from San Jose, CA and seeing your videos really hits home (considering you’re from the bay as well haha)
Looking forward to reading your books. I hope down the line I can volunteer/participate in one of your studies.
Lots and lots of thanks Dr. Andrew Huberman!!
I loved this episode.
Thank you Andrew Huberman. Am so glad you are here🙏☀️
I did it! I live on the 21st floor in a high-rise overlooking Biscayne Bay in Miami, and upon awakening today I got a cuppa coffee and went out onto the balcony and stared at Miami Beach for 10 minutes without my glasses. I mustHave been getting a lot of luxe and I am excited about what a cortisol bump feels like!
23:38 Thank you Professor Huberman for your attention to depression as a serious illness. ❤
This is so helpful but when you have two toddlers (5 and 3 ) it’s so hard not to stress. In fact I had been stress for the last 2 years so what I stating to do is put my earpiece BOTH ( my kids are always on site) and play your podcast and music and around 6-7pm I have an ashwagandha tea and I had been feeling much better. I do not drink the tea daily but for now I had been feeling better
1:35:29 when he criticizes "water fasting", he criticizes not drinking water, right? Because when I google "water fasting", I get results of not eating but drinking water and I'm super confused as to why he would first ask us to drink fluids and immediately after advise not to water fast.
I am a psychotherapist in private practice. You are one of my favorite resources and I am so grateful to you as I am a 'science-based' clinician.
Has anyone made a routine that combines all the video's info which maximizes brain functions using food at least
Hi Parth, I’ve made a routine. I am applying some of the protocols that Andrew is teaching is. All this protocols has been helping me a lot. Some of the routines he mentioned I already do, but after his class, I start to improve it as well!!
I like how Andrew's advice is customizable to everyone's individual and unique needs, thus our routines will probably be bit different to each other :)
@@anapaulalage1080 hey can you clarify what exactly you do and how it helps))) thanks in advance 😁
Great idea, I would love to create a routine, an excel spreadsheet and a accompanying flow chart to modify as I go through life span development with my age group & gender.
@@anapaulalage1080 Awesome! Would love to see it.
I'll just add, this video is really helpful. But if you can't get up in the morning because you're depressed due to painful living conditions or loss, Trauma etc. Nothing will get you up in the morning until those pain are gone or dealt with. You're not supposed to have energy if it's been used up by huge amounts of stress.
This episode is absolutely mindblowing!!!
Thank you!
Of all the people that could become an American neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine, I am glad its this guy.
Yes Monday life class
Question: is it still fasting if you drink coffee or mate in the morning but don't eat until 10am-12noon? I thought ingesting anything, (other than water?) is not fasting. As a former corporate flight attendant with a system gone awry due to severe jetlag and high work stress, I learned inadvertently about normalizing my body due to my outdoor pursuits. I love camping to rock climb/scramble peaks. As soon as I'd land and was off work, I'd take off into the middle of everywhere beautiful and sleep in my car. I'd wake with the sun and I'd sleep with its retirement...I found it cured my jetlag quickly. Absolutely love and appreciate your podcasts (and find I'm addicted to them now). Thank you Andrew Huberman!
Woohoo 🙌 it's Monday 💪🧠
Years ago I was taking care of my high school age son who had pneumonia. I happened to be practicing kapalabhati yogic breathing at the time and felt that it boosted my immunity and helped keep me from getting sick. Now I know I was correct. Thanks for your podcast.