Galpin, Andy and Andrew Huberman. "How to Assess & Improve All Aspects of Your Fitness." Huberman Lab (January 18, 2023) ["In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals."]
Huberman, Andrew. "ADHD & How Anyone Can Improve Their Focus." Huberman Lab (September 13, 2021) ["In this episode, Dr. Huberman discusses ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. He discusses both behavioral and pharmacologic treatments for ADHD and brain-machine interface tools. Dr. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. He discusses the role of dopamine in coordinating ‘default-mode’ and ‘task-related’ neural networks, attentional “blinks” (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, Dr. Huberman reviews some of the prescription and over-the-counter compounds for increasing focus, such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources, are covered."]
---. "Controlling Your Dopamine for Motivation, Focus, and Satisfaction." Huberman Lab (September 27, 2021) ["This episode serves as a sort of “Dopamine Masterclass.” Dr. Huberman discusses the immensely powerful chemical that we all make in our brain and body: dopamine. He describes what it does and the neural circuits involved. He explains dopamine peaks and baselines and the cell biology of dopamine depletion. Dr. Huberman includes 14 tools for how to control your dopamine release for the sake of motivation, focus, avoiding and combating addiction and depression. He explains why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. He explains how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons, including caffeine, from specific sources. Dr. Huberman describes non-prescription supplements for increasing dopamine—both their benefits and risks—and the synergy of pro-dopamine supplements with those that increase acetylcholine." Huberman recommends two books: Anna Lembke's Dopamine Nation: Finding Balance in the Age of Indulgence and Daniel Z. Lieberman's and Michael Long's The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity—and Will Determine the Fate of the Human.] Race]
---. "Developing a Rational Approach to Supplementation for Health & Performance." Huberman Lab (January 9, 2023) ["In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity."]
---. "Effects of Fasting & Time-Restricted Eating on Fat Loss and Health." Huberman Lab (October 11, 2021) ["In this episode, Dr. Huberman discusses the science and practice of fasting, also called time-restricted feeding. He reviews the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. Dr. Huberman explains how “fasted” is contextual and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise or with glucose disposal agents. He also discusses the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. He also discusses what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol, and fertility. Dr. Huberman also reviews how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting and why the classic 8 hour feeding window came to be but also might be ideal. He discusses mechanisms and offers tools to discern the optimal fasting duration and timing for you."]
---. "Erasing Fears & Trauma Based on the Modern Neuroscience of Fear." Huberman Lab (December 6, 2021) ["In this episode, Dr. Huberman discusses fear and trauma, including the neural circuits involved in the “threat reflex” and how specific experiences and memories activate that system. He also discusses how our body is involved in trauma and fear. First, Dr. Huberman describes the logic of fear mechanisms and how “top-down” processing–meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then he discusses what successful fear and trauma treatment must include and considers various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. Dr. Huberman also reviews new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And he reviews the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, he reviews supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all."]
---. "Healthy Eating & Eating Disorders – Anorexia, Bulimia, Binging." Huberman Lab (September 6, 2021) ["In this episode, Dr. Huberman discusses what drives hunger and satiety and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. He also addresses how protein is assimilated better early in the day than it is later in the day and why those using intermittent fasting might want to shift their feeding window to earlier in the day. Then he delves into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa, where people binge and purge their food. Dr. Huberman discusses some common myths about Anorexia, such as the role of media images increasing the rates of Anorexia and the myth of the “perfectionist” anorexic. He also reviews the symptoms and the brain and chemical systems disrupted in this condition. He explains how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then Dr. Huberman discusses the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. He also discusses new, more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia and both their promise and risks. Dr. Huberman reviews the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, he discusses “cheat days,” body dysmorphia and the growing list of novel forms of eating disorders from start to finish. As always, science and science-based tools are discussed."]
---. "How to Enhance Your Gut Microbiome for Brain & Overall Health." The Huberman Lab #61 (February 28, 2022) ["In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health."]
---. "How Your Brain Works and Changes." The Huberman Lab #1 (January 4, 2021) ["... an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system— a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab Podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more."]
---. "Ido Portal: The Science & Practice of Movement." The Huberman Lab #77 (June 20, 2022) ["My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person."]
---. "Master Your Sleep & Be More Alert When Awake." The Huberman Lab #2 (January 11, 2021) ["Today’s episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described."]
---. "Nutrients For Brain Health & Performance." The Huberman Lab #42 (October 18, 2021) ["In this episode, Dr. Huberman describes science-supported nutrients for brain and performance (cognition) and general nervous system health. He describes ten tools for this purpose, including specific amounts and sources for Omega-3 fatty acids, which make up the “structural fat” of neurons (nerve cells) and allow them to function across our lifespan. He also reviews data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. Dr. Huberman describes both food-based and supplement-based sources for these compounds and their effective dose ranges based on peer-reviewed literature. Then he reviews the three factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it’s not just about what tastes good to us. Next, Dr. Huberman explores how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. He also reviews new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than ten actionable tools for those seeking to improve and/or maintain brain function. It explains modern neuroscience underlying our sense of taste, our food-seeking preferences, and brain metabolism."]
---. "Optimize & Control Your Brain Chemistry to Improve Health & Performance." The Huberman Lab (July 11, 2022) ["In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance."]
---. "The Science of Creativity & How to Enhance Creative Innovation." The Huberman Lab (December 19, 2022) ["MB: An understanding of creativity from a neuroscientist. The base line definition and explanation of creativity is excellent, the explanation of how we all are essentially creative is helpful (use it or lose it, but even more, you need to cultivate it), the functionality of our brain and the centers which control and modulate our creative impulses is enlightening, also ways to increase your creativity and hindrances to your potential creativity (some which literally kill it). At the bottom of the page there are links to more resources. "In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply."]
---. "The Science of Love, Desire, and Attachment." The Huberman Lab (February 14, 2022) ["In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion”. I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship."]
---. "The Science & Health Benefits of Deliberate Heat Exposure." The Huberman Lab (April 25, 2022) ["I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat."]
---. "Science of Social Bonding in Family, Friendship & Romantic Love." The Huberman Lab (December 20, 2021) ["In this episode, Dr. Huberman discusses the science of social bonding- the process by which we form attachments. He explains the neural and hormonal basis for “social homeostasis” (our drive for a given amount of socializing), which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. Dr. Huberman also discusses the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals lead to more rapid bonding. He also discusses how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships."]
---. "Toolkit for Sleep." The Huberman Lab Podcast Neural Network (September 2021)
---. "Understanding and Conquering Depression." The Huberman Lab #34 (August 23, 2021) ["This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression."]
"Understanding and Controlling Aggression." The Huberman Lab (May 9, 2022) ["This episode I describe the neural mechanisms that activate and control aggressive states and beahviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression."]
---. "Using Light (Sunlight, Blue Light & Red Light) to Optimize Health." The Huberman Lab (April 18, 2022) ["I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health."]
---. "Using Play to Rewire & Improve Your Brain." The Huberman Lab (March 20, 2022) ["In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age."]
---. "Using Your Nervous System to Enhance Your Immune System." The Huberman Lab #44 (November 1, 2021) ["This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation)."]
Huberman, Andrew and David Spiegel. "Using Hypnosis to Enhance Mental & Physical Health & Performance." Huberman Lab (February 21, 2022) ["... Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis."]
Huberman, Andrew and Matthew Johnson. "Psychedelic Medicine." Huberman Lab (September 20, 2021) ["In this episode, Dr. Huberman discusses medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. They discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab reveal about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics, and the evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also describes how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing one’s sense of self and reality."]
