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Author: Huberman Lab

  • How to Breathe Correctly for Optimal Health, Mood, Learning & Performance

    In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode.

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Breathing

    (00:05:57) Sponsor: LMNT

    (00:09:36) Respiration, Oxygen & Carbon Dioxide

    (00:18:18) Breathing Mechanics

    (00:26:30) Sponsor: AG1

    (00:31:23) Chemistry of Breathing, Hyperventilation

    (00:40:35) High Altitudes, Oxygen & Breathing

    (00:47:16) Tool: Sleep Apnea, Nasal Breathing

    (00:51:50) Brain Centers & Breathing Rhythm

    (00:57:23) Brain, Hyperventilation & “Over-breathing”

    (01:03:53) What is Healthy Breathing?

    (01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing

    (01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing

    (01:33:56) Tool: Physiological Sighing & Exercise Side Cramp

    (01:39:16) Breathing & Heart Rate Variability

    (01:46:21) Tool: How to Stop Hiccups

    (01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method”

    (01:57:11) Deliberate Cold Exposure & Breathing

    (01:59:54) Tool: Inhales & Learning; Exhales & Movement

    (02:09:15) Mouth vs. Nasal Breathing, Aesthetics

    (02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals

    In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.

    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

    Eight Sleep: https://eightsleep.com/huberman

    InsideTracker: https://www.insidetracker.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Recovery

    (00:04:17) Exercise & Delayed Muscle Soreness, Pain

    (00:11:35) Muscle Spindles, Reduce Soreness

    (00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level

    (00:30:20) Recovery Timescales, Adaptation & Optimization

    (00:35:10) Adaptation & Biomarkers Levels

    (00:40:36) 4 Recovery Levels, Enhance Recovery

    (00:47:28) Sponsor: AG1

    (00:48:19) Overreaching vs. Overtraining

    (00:52:53) Tool: Acute Overload & Recovery, Breathwork

    (01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing

    (01:08:27) Tool: Acute Soreness, Massage, Temperature

    (01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility

    (01:20:44) Sponsor: InsideTracker

    (01:21:46) Combine Recovery Techniques

    (01:24:34) Monitoring for Overreaching & Overtraining

    (01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep

    (01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol

    (01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation

    (02:01:25) Carbohydrates, Cortisol & Sleep

    (02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)

    (02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones

    (02:25:04) Mirrors & Resistance Training

    (02:29:01) Tool: “Chronic State Shifters”

    (02:32:43) Training Recovery & Resilience; Bowling Alley Analogy

    (02:39:45) Trigger Adaptations & Stress Recovery 

    (02:42:41) Tool: Measure Recovery; Blood Biomarkers

    (02:50:06) Libido & Sex Hormones, Supplementation Caution

    (03:00:08) Tools: No-/Low-Cost Recovery Measurements

    (03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State

    My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release– a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance.

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Gina Poe

    (00:02:52) Sponsor: LMNT

    (00:06:58) Sleep Phases, Perfect Night’s Sleep

    (00:10:32) Can You Oversleep?

    (00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories

    (00:19:01) Tool: Growth Hormone Release & Sleep

    (00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles

    (00:24:55) Middle Sleep States & REM, Schema, Waking at Night

    (00:30:33) Deep Sleep, Dreams & Senses

    (00:33:22) Sponsor: AG1

    (00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking

    (00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep

    (00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls

    (00:54:30) Locus Coeruleus, Learning & REM Sleep

    (01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep

    (01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine

    (01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma

    (01:16:22)Sex Differences & Sleep

    (01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer

    (01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming

    (01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma

    (01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep 

    (01:52:15) Opiates, Addiction, Relapse & Sleep

    (02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity

    In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1 (Athletic Greens): https://athleticgreens.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    InsideTracker: https://www.insidetracker.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Optimal Fitness Programming

    (00:07:19) Sponsors: Eight Sleep

    (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals

    (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing

    (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects

    (00:36:13) Sponsor: AG1

    (00:37:060 Physical Goal “Bins”, Specificity 

    (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”

    (01:04:330 Sponsor: InsideTracker

    (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency

    (01:10:33) #5: Exercise Selection, Progression 

    (01:18:200 #6: Exercise Order, Identify Friction

    (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine

    (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”

    (01:43:59) #9: Rest Intervals, #10: “Chaos Management”

    (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise

    (01:53:41) Tool: Year-Long Program Example for Overall Fitness

    (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons

    (02:25:49) Training & Life Challenges: Sleep, Illness 

    (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program

    (02:37:12) Physical Activity vs. Exercise

    (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance

    (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery

    (02:54:06) Program Modification, Balancing Joy

    (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • How to Stop Headaches Using Science-Based Approaches

    In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1: 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) Headache

    (00:03:51) Sponsor: LMNT

    (00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges

    (00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache 

    (00:23:21) 3 Neuron Types, Pain, Tension Headaches

    (00:29:29) Sponsor: AG1

    (00:31:05) Tension Headaches

    (00:34:29) Migraine Headaches, Aura, Photophobia 

    (00:43:10) Cluster Headaches

    (00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause

    (00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health

    (01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI

    (01:12:22) InsideTracker

    (01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)

    (01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation

    (01:28:11) Hormone Headache Treatment & Omega-3s

    (01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light 

    (01:44:15) Tool: Tension Headache & Botox Treatment

    (01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol

    (02:01:35) Tool: Tension Headaches Treatment & Acupuncture

    (02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing

    (02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric)

    (02:18:00) Carolina Reaper Pepper & Thunderclap Headache

    (02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat

    This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1 (Athletic Greens): https://athleticgreens.com/huberman

    Levels: https://levels.link/huberman

    LMNT: https://drinklmnt.com/huberman

    InsideTracker: https://www.insidetracker.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Endurance: Benefits, Mechanics & Breathing 

    (00:07:30) Tool: “Exercise Snacks”

    (00:14:21) Sponsor: Levels, LMNT

    (00:18:01) Endurance Categories

    (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism

    (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories

    (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate

    (00:47:03) Sponsor: AG1

    (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization

    (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue

    (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization 

    (01:16:07) Muscle & Basal Metabolic Rate

    (01:19:40) Sponsor: InsideTracker

    (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates

    (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy 

    (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic

    (01:50:45) Lactate, Energy Production Buffer

    (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate

    (02:02:50) Lactate for Exercise & Cognitive Performance

    (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin

    (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss

    (02:21:20) Protein as Fuel Source, Fire Analogy 

    (02:26:39) Low-Carbohydrate Diet & Performance

    (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization

    (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples

    (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization 

    (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”

    (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery

    (03:11:45) Tool: “Sugarcane” Endurance Protocol 

    (03:14:02) Anerobic Capacity, Training Progression 

    (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables

    (03:21:58) Tool: Long Duration Endurance, Training, Circuits

    (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique

    (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity

    (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example

    (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity

    My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females.

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Sara Gottfried

    (00:04:07) Sponsor: LMNT

    (00:07:50) Women, Family History, Heredity & Environment

    (00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs)

    (00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing

    (00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease

    (00:27:33) Sponsor: AG1

    (00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation

    (00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid

    (00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors

    (00:45:13) Constipation, Stress & Trauma, Autonomic Balance

    (00:55:35) Constipation Relief, Stress, Breathwork & Meditation

    (01:02:58) Systemic & Societal Stress Unique to Females

    (01:09:23) Testing & Future Behavior

    (01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress 

    (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access

    (01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol

    (01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine

    (01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience

    (01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators

    (01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone

    (02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments

    (02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative

    (02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen

    (02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility 

    (02:23:29) Stool Testing

    (02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease 

    (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

    In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1 (Athletic Greens): https://athleticgreens.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Levels: https://levels.link/huberman

    InsideTracker: https://www.insidetracker.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Benefits of Strength & Hypertrophy Training, Aging

    (00:10:52) Strength & Hypertrophy Training, Aesthetics 

    (00:14:02) Sponsors: Eight Sleep, Levels

    (00:17:48) Strength vs. Hypertrophy Training: Adaptations

    (00:22:42) Ligaments, Tendons & Resistance Training

    (00:28:05) Bone Strength & Resistance Training, Age, Women

    (00:32:38) Strength Training & Major Adaptations

    (00:41:32) Sponsor: AG1 

    (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis

    (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis

    (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy

    (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”

    (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training

    (01:11:51) Sponsor: InsideTracker

    (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 

    (01:22:02) Warming Up & Training, Dynamic Movements

    (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training

    (01:44:03) Tool: Breathing & Training, Valsalva Technique

    (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin’s Chart

    (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization

    (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets 

    (02:24:22) Sets & Rest Periods; Stretching

    (02:28:48) Tools: Power Training & Modifiable Variables; Examples

    (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets

    (02:40:44) Power & Strength Training Protocols

    (02:43:37) Intention, Focus & Exercise

    (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling 

    (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples

    (03:03:02) Balanced Muscle Development & Hypertrophy

    (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits

    (03:23:08) “Non-Responders” & Exercise Plateaus, Volume

    (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”

    (03:37:39) Frequency & Workout Duration, Splits

    (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges

    (03:55:22) Hypertrophy, Muscle Damage & Recovery

    (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect

    (04:06:22) Hypertrophy Training Protocols 

    (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy

    (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid

    (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength

    (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine

    (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • How to Optimize Fertility in Males & Females

    I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age. 

    Thank you to our sponsors

    AG1 (Athletic Greens): https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Waking Up: https://www.wakingup.com/huberman

    Momentous: https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Fertility, Vitality & Longevity

    (00:04:24) Sponsors: LMNT

    (00:08:20) Eggs & Sperm, Genes, Fertilization

    (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin

    (00:23:38) Onset Trends of Puberty, Odors Effects

    (00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH)

    (00:31:46) Sponsor: AG1

    (00:36:34) Ovulatory & Menstrual Cycle

    (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen

    (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation

    (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability

    (01:04:18) Sex Chromosomes, Sperm

    (01:11:40) Tool: Testicular Temperature & Fertility

    (01:17:22) Sperm Production, Seminal Fluid, Vasectomy

    (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization

    (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone

    (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy

    (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization

    (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants

    (01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate

    (02:08:17) Miscarriages, Chromosomal Abnormalities

    (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing

    (02:18:51) Male Fertility: Sperm Analysis, Age

    (02:24:52) Fertility & Hormone Analysis, Age

    (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol

    (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis

    (02:47:42) Tool: Testicular Temperature & Fertility

    (02:51:26) Tool: Phones & Sperm Quality

    (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress

    (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting

    (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements

    (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions

    (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality

    (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy

    (03:42:33) Acupuncture, Fertility & Pregnancy

    (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10

    (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids

    (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc

    (04:13:02) Fertility & Prescription Medications

    (04:16:44) Human Reproduction & Fertility

    (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Newsletter

  • GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

    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.

    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

    Eight Sleep: https://eightsleep.com/huberman

    InsideTracker: https://www.insidetracker.com/huberman

    Supplements from Momentous

    https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Andy Galpin

    (00:02:04) Assessing Fitness 

    (00:05:40) 9 Exercise-Induced Adaptations 

    (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health

    (00:13:33) Sponsors: LMNT, Eight Sleep

    (00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics

    (00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins

    (00:33:49) Aging, Muscle Fibers & Exercise

    (00:37:12) Lifetime Strength Training & Outcomes 

    (00:39:58) Sponsor: AG1

    (00:40:51) Exercise Physiology History; Strength Training Popularity

    (00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training 

    (00:57:22) Women & Weight Training

    (01:04:19) Exercise Physiology History & Current Protocol Design

    (01:06:15) Sponsor: InsideTracker

    (01:07:18) Movement/Skill Test

    (01:12:38) Speed Test, Power Test

    (01:18:42) Strength Test

    (01:27:16) Hypertrophy Test

    (01:29:38) Muscular Endurance Test, Push-Up

    (01:36:23) Anaerobic Capacity Test, Heart Rate

    (01:39:29) Maximal Heart Rate Test, VO2 Max

    (01:42:42) Long Duration Steady State Exercise Test

    (01:44:00) Fitness Testing Frequency & Testing Order

    (01:52:44) VO2 Max Measurements

    (01:58:04) Protocols for the 9 Adaptations

    (01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

    Disclaimer

    Title Card Photo Credit: Mike Blabac