In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.

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. Satchin Panda

(00:03:18) Sponsor: LMNT

(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health

(00:14:38) Mealtimes & Circadian Clock

(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion

(00:25:28) Breaking a Fast, Burning Fat

(00:28:45) Sponsor: AG1

(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity

(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)

(00:52:40) Physical Activity, Nutrition & Feeding Window

(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet

(01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast

(01:16:20) Circadian Rhythm, “Night Owls” & Genetics

(01:26:37) Morning vs. Nighttime Discussions, “Me Time”

(01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin

(01:36:05) Shift Workers, Health & Disease

(01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction

(01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose

(02:05:18) Shift Workers & Sleep; Alcohol & Caffeine

(02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep

(02:22:10) Meal Timing

(02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health

(02:28:12) “Fat Fasting”, Blood Glucose & Insulin

(02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?

(02:39:14) Circadian Rhythm & Metabolism

(02:41:36) Ontime Health App, Circadian Clock App

(02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.

For recommended water filters, tests and the full show notes, please 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) Water

(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss

(00:15:42) Sponsor: LMNT

(00:19:27) Water: Physical Properties & Chemistry

(00:26:32) Bonds & Water Phases, “Structured Water”

(00:32:38) Sponsor: AG1

(00:34:07) Body, Cells & Water

(00:37:37) Water as a Solvent, Temperature & pH

(00:41:49) Water Transport in Cells, Aquaporin Channels

(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport

(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants

(01:02:38) Tool: Baseline Hydration

(01:11:35) Tool: Hydration & Exercise, Galpin Equation

(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine

(01:19:15) Hydration; Cognitive & Physical Performance 

(01:23:53) Tool: Water Filtration; Nighttime Urination

(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health

(01:37:18) Tool: Water Filters

(01:44:18) Tool: Resting Tap Water & Sediment

(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health

(01:53:40) Water Temperature

(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched

(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration

(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH

(02:14:05) Structured Water

(02:16:39) Tool: Water Pipes, Faucet Filter

(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution.

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. Oded Rechavi

(00:02:25) Sponsor: LMNT

(00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells

(00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits

(00:22:54) Paul Kammerer & Toad Morphology

(00:25:16) Sponsor: AG1

(00:30:06) James McConnell & Memory Transfer

(00:37:31) Weismann Barrier; Epigenetics 

(00:45:13) Epigenetic Reprogramming; Imprinted Genes 

(00:50:43) Nature vs. Nurture; Epigenetics & Offspring

(00:59:06) Generational Epigenetic Inheritance 

(01:10:20) Model Organisms, C. elegans

(01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs

(01:26:02) RNA Interference, C. elegans & Virus Immunity

(01:34:13) RNA Amplification, Multi-Generational Effects

(01:38:41) Response Duration & Environment

(01:47:50) Generational Memory Transmission, RNA

(01:59:36) Germ Cells & Behavior; Body Cues

(02:04:48) Transmission of Sexual Choice

(02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing

(02:17:56) Deliberate Cold Exposure, Learning & Memory

(02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

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

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

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