Spelade
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In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/hubermanEight Sleep: https://eightsleep.com/hubermanWaking Up: https://wakingup.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Zachary Knight00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up00:07:07 Hunger & Timescales00:11:28 Body Fat, Leptin, Hunger00:17:51 Leptin Resistance & Obesity00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons00:30:26 Sponsor: AG100:32:15 Body Weight & Obesity, Genes & POMC Neurons00:39:54 Obesity, Genetics & Environmental Factors00:46:05 Whole Foods, Ultra-Processed Foods & Palatability00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning00:58:55 Calories vs. Macronutrients, Protein & Salt01:02:23 Sponsor: LMNT01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 13301:34:49 Alpha-MSH & Pharmacology01:40:41 Dopamine, Eating & Context01:46:01 Dopamine & Learning, Water Content & Food01:53:23 Salt, Water & Thirst02:03:27 Hunger vs. Thirst02:05:46 Dieting, Nutrition & Mindset02:09:39 Tools: Improving Diet & Limiting Food Intake02:14:15 Anti-Obesity Drug Development02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer
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In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanBetterHelp: https://betterhelp.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps00:00:00 Skin Health00:02:59 Sponsors: Joovv, BetterHelp & ROKA 00:07:18 Skin Biology, Skin Layers00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers00:27:24 Sunburn & Skin Cancers00:30:09 Sponsor: AG100:31:58 Vitamin D, Sun Exposure & Sunscreen00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen00:49:20 Skin Cancers, Moles, Laser Resurfacing00:53:59 Sponsor: LMNT00:55:34 Sun Exposure, Melanoma & Life Expectancy01:03:13 Tool: Youthful Skin, Collagen & Vitamin C01:12:55 Peptides, BPC-157, Copper01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser02:21:04 Psoriasis Treatment, Immune System & Prescriptions02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer
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In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Dr. Mary Claire Haver00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp00:06:26 Menopause, Age of Onset00:09:50 Perimenopause, Hormones & “Zone of Chaos”00:14:42 Perimenopause, Estrogen & Mental Health00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy00:29:42 Sponsor: AG100:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs00:38:18 Women’s Health: Misconceptions & Research00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle01:05:18 Sponsor: InsideTracker01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”01:24:00 Estrogen & Testosterone: Starting HRT & Ranges01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms01:37:57 OB/GYN Medical Education & Menopause01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”01:46:53 Collagen, Cellulite, Bone Density01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors02:01:55 Post-menopause & HRT, Sustained HRT Usage02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol02:09:09 Male Support; Rekindle Libido02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network NewsletterDisclaimer
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Do you often feel exhausted or burnt out?
Are you struggling to manage your stress levels?
Today, Jay talks about exhaustion, burnout, and stress, highlighting their prevalence with statistics showing that a significant portion of young adults and women report feeling drained. He introduces a practical approach to tackle these challenges, encapsulated in the "triple A" formula—Accept, Action, Attention—which encourages acknowledging negative feelings, taking actionable steps to address them, and paying mindful attention to one's mental state
Jay also introduces the concept of "reset periods," whether it's an hour, half-day, or full day, to allow for complete mental and physical rejuvenation. The importance of self-compassion is also emphasized, encouraging individuals to replace inner criticism with supportive self-talk, which can significantly improve overall well-being.
In this episode, you'll learn:
How to break negative thought cycle
How to manage your energy levels
How to use stress strategically
How to practice self-compassion
How to get out of stressful situation
Don’t let exhaustion control your life—take action today and start feeling refreshed and empowered. Listen now and share with someone who needs a boost!
With Love and Gratitude,
Jay Shetty
What We Discuss:
00:00 Intro
01:06 Do You Feel Drained?
03:10 #1: Learn to Break Repetitive Thoughts
06:27 #2: You Don’t Need to Be on Full Energy All the Time
10:20 #3: Learn to Say NO
14:05 #4: Be Strategic with Your Time
17:02 #5: Have a Reset Day
18:35 #6: Be Kind to Yourself
19:59 #7: Allow Yourself to Vent and Let It Out
21:24 #8: Get a Restful Sleep
23:00 #9: Wash Your Mind the Night Before
See omnystudio.com/listener for privacy information.
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Trevor’s in Japan with his good friends Anele Mdoda and Khaya Dlanga. Together they dissect cultural taboos, savor otherworldly grapes, and marvel at toilets that’ll blow your mind, all while trying to find the balance between society and self.
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In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman Levels: https://levels.link/huberman Helix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Protocols Book; Dr. Gabrielle Lyon00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep00:07:40 Skeletal Muscle & Longevity00:11:25 “Under-muscled”, Leucine & Muscle Health00:15:55 Muscle Health00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal00:31:57 Sponsor: AG100:33:46 Quality Protein, Animal & Plant-Based Proteins00:37:36 Dietary Protein Recommendations, Meal Threshold00:41:19 Muscle Health & Aging00:46:02 Supplements & Creatine; Dietary Protein00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk00:52:43 Effects of Dietary Protein & Exercise on Body Composition01:03:06 Thermic Effects, Protein 01:05:02 Sponsor: InsideTracker01:06:14 Protein & Satiety, Insulin & Glucose01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein01:17:48 Dietary Protein, mTOR & Cancer Risk01:21:36 Muscle Span & Aging, Sedentary Behaviors01:24:00 Mixed Meals, Protein Quality, Fiber01:29:21 Inactivity & Insulin Resistance, Inflammation01:38:43 Exercise & Myokines, Brain Health & BDNF01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones01:58:19 Movement, Exercise & Older Adults02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen02:20:18 Fasting, Older Adults; Tool: Meal Timing02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc02:30:59 Medications & Muscle Health02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle02:40:48 Benefits of Skeletal Muscle & Aging02:42:16 Tools: Nutrition & Resistance Training for Muscle Health02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points02:52:00 Mindset Tools: Neutrality; Health & Worth03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols BookDisclaimer
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How are smartphones linked to anxiety?
What mental health issues are linked to excessive social media use?
Today, let's welcome Jonathan Haidt is a renowned social psychologist, professor at New York University’s Stern School of Business, and a widely published author. He is known for his research on morality, culture, and the psychology of happiness. Jonathan's influential books include "The Righteous Mind: Why Good People Are Divided by Politics and Religion" and "The Coddling of the American Mind." His latest work, "The Anxious Generation," examines the profound impact of social media on young people's mental health.
Jonathan highlights the unprecedented global collapse of mental health among youth, describing it as more significant than the COVID-19 pandemic, with girls being particularly affected by anxiety and depression, and boys showing significant social development issues.
The conversation also addresses the academic debate regarding the root causes of this mental health crisis, with Jonathan presenting compelling data and experimental evidence to support his view that social media is a primary driver. He offers actionable solutions, including delaying smartphone and social media use until later ages, implementing phone-free school policies, increasing outdoor play, and advocating for collective action by parents and communities.
In this interview, you'll learn:
How to create a healthier digital environment for kids
How to implement age-appropriate tech usage
How to encourage outdoor play and physical activities
How to talk to children about the risks of social media
How to foster resilience and emotional strength in kids
How to create a supportive community for parents
Together, let's take a comprehensive look into the mental health crisis the youth is facing today and take note of the practical strategies for creating a healthier environment that supports their well-being.
With Love and Gratitude,
Jay Shetty
What We Discuss:
00:00 Intro 01:55 Global Synchronized Collapse of Mental Health 08:12 Social Media is for Adults to Network 10:20 The Science Behind Anxiety 14:51 Variation of Emotions is Necessary for Kids 17:45 Play Helps Kids Learn 19:12 How to Make Playtime More Effective? 22:59 The Effects of Technology on Different Genders 29:24 Going Through Puberty on Social Media 32:08 How Parenting Has Changed with Technology 34:27 Efforts to Regulate Smartphones Use for Children 44:21 Women Are Always Judged for Their Looks 49:26 Verified Social Media Account 56:58 Why Tap Into Our Spirituality 01:03:56 What is Happening to Us? 01:11:31 The Greatest Distraction of Human Value 01:16:23 Jonathan on Final FiveEpisode Resources:
Jonathan Haidt | Website Jonathan Haidt | Instagram Jonathan Haidt | Facebook Jonathan Haidt | X Jonathan Haidt | YouTube Jonathan Haidt | LinkedInSee omnystudio.com/listener for privacy information.
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There’s probably only one actress who can try to strangle, burn, and eat “Death,” and still manage to make us laugh. And that’s Julia Louis-Dreyfus in her new movie Tuesday. Trevor and Julia dissect their own experiences with grief, explain why all American politicians should be required to take drivers’ education, and share their hope for the future of comedy.
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I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin.Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.Show notes for this episode can be found at performpodcast.com.Timestamps00:00:00 Introduction from Dr. Andrew Huberman00:01:07 Heart00:03:55 Sponsors: Vitality Blueprint & Rhone00:07:27 Muscle Types00:09:54 VO2 max, Health & Mortality00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality00:25:23 Sponsor: AG100:26:54 Disease, Health & Mortality00:30:02 Cardiac Muscle & Heart00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages00:43:53 Pacemakers & Heart Rate, Vagus Nerve00:50:35 Why Doesn’t the Heart Get Sore?00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output00:59:21 Heart Rate Variability01:02:41 Sponsors: Momentous & LMNT01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate01:13:37 Respiratory Rate & Stress01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges01:23:16 Tool: Interpretation: VO2 Max & Ranges01:30:45 Athletes & Highest VO2 Max Scores01:35:53 Elite Athletes & Context for VO2 Max Scores01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media01:59:55 Conclusion from Dr. Andrew HubermanDisclaimer
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Actor and entrepreneur Jessica Alba discusses the challenges and the misogyny she faced starting The Honest Company, how she slowly reclaimed her identity, and why ten years later she has stepped away from the company. She and Trevor also debate whether it’s better to be killed with a gun or with a knife (on a movie set, not in real life where both are bad).
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Do you want to be able to detect the early warning signs of disease?
Do you want to learn how to manage your stress effectively?
Today, Jay welcomes Dr. Casey Means, a Stanford-trained physician, a leading voice in the field of metabolic health, and the co-founder of Levels, a company dedicated to improving health through continuous glucose monitoring. She is also an author, with her latest book, "Good Energy," focusing on metabolic health and its impact on overall well-being. Dr. Means has been featured in prominent publications such as The New York Times, The New Yorker, The Wall Street Journal, and Forbes.
Dr. Casey Means highlights the alarming rise of chronic diseases, including diabetes, heart disease, and obesity, which she attributes to the modern lifestyle and its impact on our metabolic systems. She emphasizes the importance of understanding metabolic health, which she describes as the body's ability to efficiently convert food into energy at the cellular level and encourages us to take control of our health by becoming more attuned to our bodies and the signals it sends.
Jay and Dr. Means focus on the importance of a balanced diet, adequate sleep, regular physical activity, stress management, and reducing exposure to environmental toxins. And the inspiring stories and scientific evidence to illustrate how simple lifestyle changes can lead to significant improvements in health.
In this interview, you'll learn:
How to improve metabolic health
How to manage stress effectively
How to make dietary changes
How to optimize sleep
How to trust your own body
How to stay physically active
This compelling vision for a future where individuals are empowered with the knowledge and tools to take charge of their health, leading to happier, healthier, and more fulfilled lives is attainable.
With Love and Gratitude,
Jay Shetty
What We Discuss:
00:00 Intro 02:55 Who Do We Trust with Our Health? 12:12 Become the Healthiest Version of You 18:27 What is Metabolic Health? 25:39 2 Ways Your Body Communicates with You 34:56 The Concept of Inflammation within the Body 40:15 How Does the Health System Work? 51:33 Why Ban Pharmaceutical Company Ads? 56:42 How Banning Pharma Ads Will Affect the Economy 01:02:47 Academic Research Funded by Pharma 01:05:35 Eliminate Added Sugar in School Lunch 01:11:05 The 5 Essential Biomarkers 01:23:10 How You’re Eating Matters 01:24:37 The Benefits of 7000 Steps 01:29:37 What is Social Jetlag? 01:34:51 We Are a Process Not an Entity 01:44:57 Casey on Final FiveEpisode Resources:
Casey Means | Website Casey Means | Instagram Casey Means | Twitter Casey Means | Facebook Casey Means | YouTube Casey Means | TikTok Casey Means | LinkedIn Good Energy: The Surprising Connection Between Metabolism and Limitless Health LevelsSee omnystudio.com/listener for privacy information.
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Yes it’s true, Jerrod Carmichael sucks another man’s toes on premium cable TV. In his new reality series Jerrod attempts to free himself – and others – of the shame that comes with the messiness of being human. Trevor and Jerrod analyze the show’s funny and poignant moments and why fighting for love is always worth it.
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I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(00:00:00) Foundational Protocol for Fitness
(00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism
(00:13:49) Sponsor: LMNT
(00:18:53) Core Principles of Fitness & Modifiable Variables
(00:23:37) Day 1: Long Endurance Workout
(00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy
(00:36:13) Sponsor: AG1
(00:39:22) Key Principles of Resistance Training
(00:51:10) Day 3: Heat & Cold Exposure, Recovery
(01:00:35) Day 4: Torso & Neck Resistance Training
(01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives
(01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate
(01:24:10) Day 7: Arms, Neck & Calves Resistance Training
(01:28:45) Flexibility of Foundational Protocol, Workout Spacing
(01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs
(01:37:10) Safety & Endurance/Cardiovascular Workouts
(01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
(01:41:20) Should You Train Fasted or Fed?
(01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training
(01:49:10) Tool: Hanging from a Bar & Fitness Metric
(01:50:16) Should You Train Sick?, Ramping Training
(01:53:33) Tool: Deliberate Slow Breathing & Recovery
(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
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It’s everyone’s favorite game: If I Ruled the World! Trevor makes a case to ban all social media, Christiana argues that Bill Gates should staff the PTA bake sale, and Ben declares a weekly day of rest for all – whether you want it or not!
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In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanTimestamps00:00:00 Dr. Diego Bohórquez00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe00:06:49 Gut-Brain Axis00:11:35 Gut Sensing, Hormones00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus00:35:28 Sponsor: AG100:37:00 Neuropod Cells & Nutrient Sensing00:43:55 Gastric Bypass Surgery, Cravings & Food Choice00:51:14 Optogenetics; Sugar Preference & Neuropod Cells01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome01:03:03 Sponsor: InsideTracker01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol01:07:38 GLP-1, Ozempic, Neuropod Cells01:11:46 Food Preference & Gut-Brain Axis, Protein01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System01:36:15 Plant Wisdom, Agriculture, Indigenous People01:41:48 Evolution of Food Choices; Learning from Plants01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm01:56:58 Yerba Mate, Chocolate, Guayusa02:00:22 Brain, Gut & Sensory Integration; Variability02:06:01 Electrical Patterns in Gut & Brain, “Hangry”02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition02:22:00 Vagus Nerve & Learning, Humming02:26:46 Digestive System & Memory; Body Sensing02:32:51 Listening to the Body, Meditation02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network NewsletterDisclaimer
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This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.
Access the full show notes, including referenced articles, resources and more at hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT & Waking Up
(00:05:41) Energy & Your Immune System, & Learning Faster
(00:08:34) Why & How Intermittent Fasting Increases Growth Hormone
(00:11:56) Why Your Stomach Growls
(00:13:09) Hot Baths & Hormones
(00:14:35) Energy, Adrenaline (Epinephrine), & Cortisol
(00:15:48) Cortisol & Cholesterol, Competition With Testosterone & Estrogen
(00:17:54) Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend
(00:18:48) Cortisol Basics In Two (Actually 1) Minute/s
(00:19:48) Adrenaline Basics In Two Minutes
(00:21:32) Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities
(00:27:20) Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity
(00:30:04) Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good
(00:35:00) Does Mindset During Stress Matter?
(00:36:15) Protocols: Adrenaline Breathing Described
(00:39:00) Practices To Increase Energy Without Increasing Stress
(00:45:00) Using Stressors to ENHANCE Our Immune System: Science & Tools
(00:55:11) Timing Thyroid Release For Energy
(00:57:02) Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning
(01:02:45) An Optimal Learning Protocol
(01:03:20) Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”
(01:05:43) Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”
(01:09:00) Biology of Comfort Foods: From Negative to Positive Feedback Loops
(01:14:00) Bombesin: Energy Without Eating
(01:15:00) How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying
(01:18:05) Blunting Chronic Cortisol, Including: Ashwagandha & Science Of
(01:25:50) Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)
(01:28:50) Apigenin: Anti-Cortisol
(01:29:53) Protocols For Optimizing Energy & Immune System Function (& Learning)
(01:37:00) When Fasting, Exercise, Cold & Intense Breathing Become Detrimental
(01:39:00) Prescription Compounds
(01:39:47) Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body
(01:42:11) Ways To Apply Knowledge Presented Today
(01:43:20) No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”
Title Card Photo Credit: Mike Blabac
Disclaimer -
In this Ask Me Anything Episode, Dr. Will Cole and his functional medicine telehealth team sit down to discuss all-things longevity. Since this is becoming a hot topic in the media after the release of the Netflix series, Live to 100, the team debunks any myths and explains all truths around why you should care about longevity, no matter your age. From the most supportive foods and supplements to take, to the top mind-body and biohacking practices to try, this episode will teach you exactly how to live your best, healthiest, and longest life. If you are ready to take the first step in reclaiming your health, join The Metabolic Recharge today at themetabolicrecharge.com . For all links mentioned in this episode: www.drwillcole.com/podcast.
Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.
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In this episode, Dr. Will Cole is joined by CEO and Co-Founder of Pendulum, Colleen Cutcliffe. With an extensive background in academia, pharmaceuticals and biotechnology, Cutcliffe set out on a mission to bridge the gap between nature and medicine through cutting-edge, all-natural, and pharmaceutical-grade microbiome products. From the science of probiotics and the gut-brain connection, top contributing factors of poor microbiome diversity, and the truth behind recently popularized weight loss drugs, to the beneficial probiotic strain you need to know about for fighting disease and maintaining a healthy gut, this episode is your go-to guide to achieve a thriving microbiome. For all links mentioned in this episode: www.drwillcole.com/podcast
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In this Ask Me Anything Episode, Dr. Will Cole and his functional medicine telehealth team sit down for another round of "Hot Or Not". With peptide therapy on the rise, the team does a deep dive into its benefits and exactly what you need to know if you're a newbie who wants to try this trending wellness tool. They also shed light on castor oil packs and if they really are the detoxing and healing powerhouse people claim them to be. Plus, listen until the end for a short Q + A session on sauna and cold plunge timing with workouts, adding in binders, and more. For all links mentioned in this episode: www.drwillcole.com/podcast.
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In this episode, Dr. Will Cole is joined by Soto Zen Buddhist and Executive Chef, Seizan Dreux Ellis. After spending 8 years in Venice, Italy apprenticing in kitchens, Dreux returned to San Francisco with a mission to bring his health-based, flavor driven cuisine to a wider audience and soon began working for the renowned plant-based restaurant, Café Gratitude. From the journey of finding Zen Buddhism and its connection to diet, to the healing powers of affirmations, plant-based eating, and restoring a damaged mind-body connection, this episode will show you exactly how to achieve the vibrant wellness you deserve by using food as medicine. Plus, at the end of the episode, the two disclose an exciting collaborated project that is finally here - The Gut Feelings by Dr. Will Cole limited-edition menu, available at all Café Gratitude locations in Southern California! Find your nearest Café Gratitude location and check out the menu: www.cafegratitude.com
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