Dr. Erich Jarvis: The Neuroscience of Speech, Language & Music

My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis’ research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it’s easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains. 

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

Timestamps

(00:00:00) Dr. Erich Jarvis & Vocal Communication

(00:03:58) Sponsors: AG1, LMNT

(00:08:01) Speech vs. Language, Is There a Difference?  

(00:10:55) Animal Communication, Hand Gestures & Language 

(00:15:25) Vocalization & Innate Language, Evolution of Modern Language    

(00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders 

(00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization

(00:31:34) Genes for Speech & Language

(00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes 

(00:40:47) Sponsor: AG1

(00:42:52) Semantic vs. Effective Communication, Emotion, Singing

(00:47:32) Singing, Link Between Dancing & Vocal Learning 

(00:52:55) Motor Theory of Vocal Learning, Dance 

(00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions

(01:04:11) Facial Expressions & Language, Innate Expressions

(01:09:35) Reading & Writing 

(01:15:13) Writing by Hand vs. Typing, Thoughts & Writing

(01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations

(01:26:58) Modern Language Evolution: Texting, Social Media & the Future

(01:36:26) Movement: The Link to Cognitive Growth 

(01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation

(01:48:24) Evolution of Skin & Fur Color

(01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips

Title Card Photo Credit: Mike Blabac

Disclaimer

What Alcohol Does to Your Body, Brain & Health

In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.  Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals. 

Access the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

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

LMNT: https://drinklmnt.com/huberman

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

Timestamps

00:00:00 Effects of Alcohol Consumption

00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration

00:06:14 Sponsors: AG1, LMNT

00:10:46 Historical Context & Uses of Alcohol

00:13:28 Alcohol Metabolism, “Empty Calories”

00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation

00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility

00:27:55 Food & Alcohol Absorption

00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts

00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress

00:43:29 Sponsor: AG1

00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young

00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut

00:59:46 Tool: Improving/Replenishing Gut Microbiome

01:02:44 Reducing Alcohol Consumption & Stress

01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache

01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure

01:17:16 Hangover Recovery, Dehydration & Electrolytes

01:20:45 Types of Alcohol & Hangover Severity, Congeners

01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance

01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol

01:35:42 Alcohol & Brain Thickness

01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk

01:44:31 Mitigating Cancer Risk, Folate, B Vitamins

01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome

01:50:58 Hormones: Testosterone & Estrogen Balance

01:55:09 Negative Effects of Alcohol Consumption

01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

Disclaimer

LIVE EVENT Q&A: Dr. Andrew Huberman at the Moore Theatre in Seattle

Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, Washington at the Moore Theatre.

Get notified when new live events are announced: https://hubermanlab.com/tour

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) The Brain Body Contract Q&A

(00:01:07) Sponsors: Momentous, InsideTracker

(00:01:35) Upcoming Live Events: Los Angeles & New York

(00:02:16) What Is Your Most-Used Protocol?

(00:04:12) Should You Vary Wake-Up Time Seasonally?

(00:06:05) Why Is My Drive Depleted Upon Waking-Up?

(00:08:42) What Are Your Favorite/Most Impactful Books?

(00:12:08) What Excites You About the Future of Mental Health Treatment?

(00:17:25) What Is the Biggest Area for Performance Enhancement?

(00:21:44) Can You Still Do a Kickflip?

(00:22:32) Tips on How to Improve Memory

(00:24:54) How Do You Manage Social Media Addiction?

(00:27:43) Were You Nervous Tonight/ How Did You Prepare?

(00:29:10) Is Learning from Failure Equal to Learning from Success?

(00:32:23) When Are You Going to Start Training Jiu-Jitsu?

(00:33:28) Discuss the Supplements You Take

(00:36:29) Advice or Protocols to Improve Learning & Retention

(00:38:42) What Exciting Research/Work are You Doing?

(00:40:22) How Does Dopamine Factor into Neuroplasticity?

(00:43:12) What Advice Do You Have for Future Scientists?

(00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning?

(00:48:00) How Do You Read Research Papers?

(00:49:40) What is Your Favorite Condiment?

(00:50:10) Most Important Takeaway from Your ADHD Research?

(00:52:58) What Future Episodes Are in the Pipeline?

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive 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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Assessing Health Status & Improving Vitality 

(00:03:07) Sponsors: AG1, LMNT

(00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease” 

(00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States 

(00:13:59) Blood Testing: Best Frequency 

(00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis 

(00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids 

(00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training

(00:29:52) Sponsor: AG1

(00:32:16) Back-casting: Defining Your “Marginal Decade” 

(00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max 

(00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals

(00:49:24) Importance of Exercise, Brain Health, MET hours 

(00:55:23) Nicotine & Cognitive Focus

(01:03:12) Menstruation, PMS & Menopause 

(01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk

(01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women

(01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin

(01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG

(01:47:46) Fadogia Agrestis, Supplements, Rapamycin 

(01:52:06) Testosterone Replacement Therapy & Fertility 

(01:59:26) Total Testosterone vs. Free Testosterone

(02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B

(02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions 

(02:25:15) Cardiovascular Disease, Age & Disease Risk 

(02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation 

(02:37:40) Metabolomics & Exercise 

(02:40:44) GLP-1 & Weight Loss 

(02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

Title Card Photo Credit: Mike Blabac

Disclaimer

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Tools to Optimize Sleep

(00:03:18) Sponsors: LMNT, Eight Sleep

(00:08:24) Factors to Control Circadian Rhythm & Sleep

(00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol

(00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days

(00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light

(00:29:01) Sponsor: AG1

(00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise

(00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise

(00:40:08) Timing Eating, Alertness & Circadian Rhythm

(00:45:20) 3 Daily Critical Periods

(00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine

(00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light

(00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity

(01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment

(01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep

(01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine

(01:16:34) Melatonin Supplementation (Caution)

(01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety

(01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra

(01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet

(01:24:58) Tool: Sleep Apnea & Nasal Breathing

(01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine

(01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights

(01:37:38) Behavioral Tools for 3 Daily Critical Periods

(01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Emily Balcetis: Tools for Setting & Achieving Goals

My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.

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

Timestamps

(00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation

(00:03:41) Sponsors: LMNT

(00:08:08) Vision & Motivation

(00:11:37) Tool: Narrowing Visual Focus & Improving Exercise

(00:21:39) Adjusting Visual Attention & Perceived Fatigue

(00:25:14) Tool: Visual Focus “Spotlight”

(00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort

(00:32:23) Sponsor: AG1

(00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists 

(00:41:28) Tool: How to Setting Better Goals & Identify Obstacles

(00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals

(00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences

(01:05:54) Caffeine, Stimulants, Visual Windows & Motivation

(01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection

(01:21:54) Year in Review & Memory

(01:26:32) Visual Tools & Mental Health, Depression & Visual Priming

(01:31:33) Focusing Attention & Increasing Visual Detail/Resolution

(01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

The Science & Treatment of Bipolar Disorder

In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood.

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

Timestamps

(00:00:00) Bipolar Disorder

(00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate

(00:9:19) Sponsors: AG1, LMNT

(00:14:24) Prevalence & Severity of Bipolar Disorder

(00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania

(00:28:58) Bipolar Disorder II, Individual Variability

(00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States

(00:38:20) Consequences of Bipolar Disorder, Heritability

(00:46:53) Bipolar Disorder vs. Borderline Personality Disorder

(00:51:51) Mania & Depression, Negative Impacts

(00:53:06) History of Lithium Treatment

(01:02:44) Lithium Treatment & Side-Effects

(01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection

(01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity

(01:17:11) Neural States & Mania, Parietal Lobe & Limbic System

(01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine

(01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy

(01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS)

(01:48:01) Psylocibin, Cannabis

(01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids

(02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity

(02:06:44) Mania, Creativity & Occupations

(02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment

(02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving

My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind.

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

Timestamps

(00:00:00) Dr. Charles Zuker & Taste Perception

(00:03:22) Sponsors: AG1, LMNT

(00:08:35) Sensory Detection vs. Sensory Perception

(00:11:48) Individual Variations within Perception, Color

(00:16:20) Perceptions & Behaviors

(00:20:19) The 5 Taste Modalities

(00:26:18) Aversive Taste, Bitter Taste

(00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor

(00:30:14) Additional Taste Modalities: Fat & Metallic Perception

(00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors 

(00:39:34) Burning Your Tongue & Perception

(00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence

(00:51:55) Positive vs. Negative Neuronal Activation & Behavior

(00:56:16) Acquired Tastes, Conditioned Taste Aversion 

(01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime

(01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion

(01:17:26) Sensitization to Taste, Internal State Modulation, Salt

(01:24:05) Taste & Saliva: The Absence of Taste

(01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response

(01:36:23) Vagus Nerve

(01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis

(01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite

(01:54:06) Cravings & Gut-Brain Axis 

(01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior

(02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods 

(02:10:38) Favorite Foods: Enjoyment, Sensation & Context

(02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Optimize & Control Your Brain Chemistry to Improve Health & Performance

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.

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

Timestamps

(00:00:00) Optimizing Neurochemicals to Improve Health

(00:05:30) Sleep & Maintaining Healthy Metabolism

(00:09:52) Tools: How to Wake Up Earlier, Night Owls

(00:18:58) Sponsors: AG1, LMNT

(00:22:05) Nervous System Overview

(00:31:32) How Neuromodulators Work 

(00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases

(00:42:15) Hormones Modulate Neuromodulators

(00:52:12) The 4 Major Types of Neuromodulators

(01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus

(01:08:52) Tyrosine-rich Foods & Dopamine

(01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine

(01:16:00) Deliberate Cold Exposure & Dopamine

(01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine

(01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness

(01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods

(01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine 

(01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine

(01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being 

(01:50:51) Tools: Tryptophan-Rich Foods & Serotonin

(01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol

(02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals

(02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health 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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere, Physical Training

(00:04:33) Sponsors: AG1, LMNT

(00:08:38) Tool: A Fitness Plan for General Health

(00:13:27) Tool: Optimizing Body Part Training Splits

(00:20:12) Two-a-Day Training

(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills

(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test

(00:35:05) “Muscularity” & Resting Tone

(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength

(00:50:39) Sleep & Sleep Position

(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle

(01:07:23) Tool: Jumping Rope

(01:12:56) Internal & External Rotation, Upright Row vs. High Pull

(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins

(01:37:39) Tool: Properly Holding Weights & Deepening Grip

(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure

(01:47:19) Tool: Record Keeping for Training Performance & Rest Time

(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar

(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates

(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents

(02:18:05) Tool: Pre- and Post-Training Nutrition

(02:26:30) Intensity & Training Consistency

(02:29:53) AthleanX, Jesse Laico & Fitness Journeys

(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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