This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of “Master Class” on the science of breathing and breathing-related tools for 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

Our Breath Collective

https://www.ourbreathcollective.com/huberman 

Timestamps

(00:00:00) Introducing Dr. Jack Feldman

(00:03:20) Sponsors: AG1, LMNT

(00:10:35) Why We Breathe 

(00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex”

(00:16:20) Nose vs Mouth Breathing

(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles

(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus

(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)

(00:33:40) Stomach & Chest Movements During Breathing

(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin

(00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers

(01:00:42) Breathing, Brain States & Emotions 

(01:05:34) Meditating Mice, Eliminating Fear 

(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing

(01:16:25) Facial Expressions

(01:19:00) Locus Coeruleus & Alertness

(01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia

(01:35:22) Stroke, Muscle Strength, TBI

(01:38:08) Cyclic Hyperventilation

(01:39:50) Hyperbaric Chambers

(01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril

(01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc.

(01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch 

(02:02:05) Deliberately Variable Breathwork: The Feldman Protocol

(02:06:29) Magnesium Threonate & Cognition & Memory 

(02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work

(02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don’t Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. 

In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.

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. David Sinclair, Harvard Medical School

(00:03:45) Sponsors: AG1, LMNT

(00:07:45) “Aging as a Disease” vs. Longevity & Anti-Aging

(00:10:23) What Causes Aging? The Epigenome

(00:15:53) Cosmetic Aging 

(00:17:15) Development Never Stops, Horvath Clock

(00:20:12) Puberty Rate as a Determinant of Aging Rate

(00:23:00) Fasting, Hunger & Food Choices

(00:32:44) Fasting Schedules, Long Fasts, (Macro)Autophagy

(00:34:50) Caffeine, Electrolytes 

(00:35:56) Blood Glucose & the Sirtuins; mTOR

(00:37:55) Amino Acids: Leucine, “Pulsing”

(00:44:35) Metformin, Berberine

(00:50:29) Resveratrol, Wine

(00:53:20) What Breaks a Fast?

(00:56:45) Resveratrol, NAD, NMN, NR; Dosage, Timing

(01:09:10) Are Artificial Sweeteners Bad for Us?

(01:12:04) Iron Load & Aging

(01:15:05) Blood Work Analysis

(01:19:37) C-Reactive Protein, Cholesterol: Serum & Dietary

(01:26:02) Amino Acids, Plants, Antioxidants

(01:33:45) Behaviors That Extend Lifespan, Testosterone, Estrogen

(01:40:35) Neuroplasticity & Neural Repair

(01:46:19) Ice Baths, Cold Showers, “Metabolic Winter”

(01:48:07) Obesity & How It Accelerates Aging, GnRH 

(01:52:10) Methylation, Methylene Blue, Cigarettes 

(01:56:17) X-Rays  

(01:59:00) Public Science Education, Personal Health

(02:05:40) The Sinclair Test You Can Take: www.doctorsinclair.com

(02:08:13) Zero-Cost Support & Resources, Sponsors, Supplements, Instagram 

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I discuss the science of social bonding- the process by which we form attachments. I explain 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. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss 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.

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) Social Bonding: Child-Parent, Romantic, Friendship, Breakups

(00:03:10) Sponsors: AG1, LMNT

(00:07:08) Social Bonding as a Biological Process

(00:10:03) Social Isolation

(00:13:32) Social Homeostasis & Neural Circuits for Social Drive 

(00:18:55) Brain Areas & (Neuro)Chemistry of Social Drive 

(00:22:48) What is Social Homeostasis & Dopamine

(00:27:00) When We Lack Social Interactions: Short- Versus Long-Term

(00:28:10) Introverts & Extroverts

(00:31:00) “Good” Versus “Bad” Social Interactions & Hierarchies

(00:33:54) Loneliness & Dorsal Raphe Nucleus & Social Hunger 

(00:37:33) Tools

(00:38:05) Socializing & Food Appetite: Crossover Craving

(00:42:45) Falling in Love

(00:45:05) Tools for Social Bonds: Merging Physiologies; Story

(00:53:54) Childhood Attachment Patterns in Adulthood

(01:03:45) Attachment Styles: Autonomic Versus Intellectual Attachment

(01:06:10) Emotional Empathy & Cognitive Empathy, Arguing

(01:09:45) Allan N. Schore & “Right Brain Psychotherapy”

(01:10:40) Oxytocin & Trust, In Males Versus Females, Hormonal Glue

(01:16:10) Repairing Broken Bonds to Self & Others

(01:18:56) Social (Media) Butterflies: Biological Basis

(01:24:08) Key Points for Bonding & Understanding Social Bonds

(01:27:07) Breaking Up

(01:28:36) Synthesis 

(01:31:17) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Dr. David Berson, Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves. 

Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats. 

We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course’s worth about the brain and how yours works.

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. David Berson 

(00:03:11) Sponsors: AG1, LMNT

(00:08:02) How We See 

(00:10:02) Color Vision 

(00:13:47) “Strange” Vision

(00:16:56) How You Orient In Time

(00:25:45) Body Rhythms, Pineal function, Light & Melatonin, Blueblockers

(00:34:45) Spending Times Outdoors Improves Eyesight 

(00:36:20) Sensation, Mood, & Self-Image

(00:41:03) Sense of Balance

(00:50:43) Why Pigeons Bob Their Heads, Motion Sickness 

(01:00:03) Popping Ears

(01:02:35) Midbrain & Blindsight 

(01:10:44) Why Tilted Motion Feels Good 

(01:13:24) Reflexes vs. Deliberate Actions

(01:16:35) Basal Ganglia & the “2 Marshmallow Test”

(01:24:40) Suppressing Reflexes: Cortex 

(01:33:33) Neuroplasticity 

(01:36:27) What is a Connectome?

(01:45:20) How to Learn (More About the Brain)

(01:49:04) Book Suggestion, my Berson Appreciation

(01:50:20) Zero-Cost ways to Support the HLP, Guest Suggestions, Sponsors, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss fear and trauma, including the neural circuits involved in the “threat reflex” and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe 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 I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all. 

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) Introducing Fear, Trauma & Trauma 

(00:02:31) Sponsors: AG1, LMNT

(00:06:49) What is Fear? 

(00:11:45) Autonomic Arousal: “Alertness” vs. “Calmness”

(00:13:44) Hypothalamic-Pituitary-Adrenal Axis (HPA axis)

(00:17:36) “The Threat Reflex”: Neural Circuits for Fear

(00:28:24) Controlling Fear: Top-Down Processing

(00:32:27) Narratives: “Protective or Dangerous”

(00:35:58) Attaching Fear to Events: Classical Conditioning & Memory

(00:41:45) How Fear Learning Occurs: Long Term Potentiation, NMDA

(00:46:10) Extinguishing (Reducing) Fears

(00:50:25) Cognitive (Narrative) Therapies for Fear

(00:57:56) Repetition of Narrative, Overwriting Bad Experiences with Good

(01:05:28) EMDR: Eye Movement Desensitization Reprocessing

(01:14:00) Social Connection & Isolation Are Chemically Powerful

(01:18:23) Trans-Generational Trauma

(01:25:00) PTSD Treatments: Ketamine, MDMA, oxytocin

(01:39:25) How Do You Know If You Are Traumatized? 

(01:46:16) Deliberate Brief Stress Can Erase Fears & Trauma

(01:49:50) Erasing Fears & Traumas In 5 Minutes Per Day

(01:59:42) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma

(02:02:30) Supplements for Anxiety, Fear: Saffron, Inositol, Kava

(02:10:00) Synthesis 

(02:11:46) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.

Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad”— features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.

This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships. 

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) Introducing Dr. David Buss

(00:04:27) Sponsors: AG1, LMNT

(00:08:33) Choosing a Mate

(00:13:40) Long Term Mates: Universal Desires

(00:18:31) What Women & Men Seek in Long-Term Mates

(00:25:10) Age Differences & Mating History 

(00:32:20) Deception in Courtship

(00:37:30) Emotional Stability

(00:38:40) Lying About Long-Term Interest

(00:41:56) Short-Term Mating Criteria, Sliding Standards & Context Effects

(00:46:25) Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching

(00:54:25) Genetic Cuckolds, How Ovulation Impacts Mate Preference

(00:57:00) Long-Term vs. Short-Term Cheating, Concealment

(00:59:15) Emotional & Financial Infidelity

(01:04:35) Contraception 

(01:06:22) Status & Mating Success

(01:10:10) Jealousy, Mate Value Discrepancies, Vigilance, Violence

(01:24:13) Specificity of Intimate Partner Violence  

(01:25:12) Mate Retention Tactics: Denigration, Guilt, Etc.

(01:27:33) Narcissism, Machiavellianism, Psychopathy

(01:33:25) Stalking

(01:39:15) Influence of Children on Mate Value Assessments 

(01:43:24) Attachment Styles, Mate Choice & Infidelity

(01:46:40) Non-Monogamy, Unconventional Relationships  

(01:54:00) Mate Value Self Evaluation, Anxiety About the Truth

(02:02:12) Self Deception

(02:05:35) The Future of Evolutionary Psychology & Neuroscience  

(02:06:56) Books: When Men Behave Badly; The Evolution of Desire, Textbooks

(02:10:42) Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can’t simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. 

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) Introduction: Gratitude Science & Surprises

(00:01:50) Controlling Heart Rate with Story

(00:04:48) Sponsors: AG1, LMNT

(00:09:11) Major, Long-Lasting Benefits of Gratitude Practice

(00:12:20) Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits 

(00:17:50) Why We All Need an Effective Gratitude Practice

(00:21:22) Neurochemistry & Neural Circuits of Gratitude

(00:25:10) Prefrontal Cortex Set Context

(00:30:10) Ineffective Gratitude Practices; Autonomic Variables

(00:34:55) Key Features of Effective Gratitude Practices: Receiving Thanks & Story

(00:42:30) Theory of Mind Is Key

(00:45:50) Building Effective Gratitude Practices: Adopting Narratives, Duration

(00:52:28) Narratives That Shift Brain-Body Circuits 

(00:56:150 You Can’t Lie About Liking Something; Reluctance In Giving

(00:59:55) How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation

(01:03:00) 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day 

(01:05:44) Empathy & Anterior Cingulate Cortex

(01:07:35) Reducing Inflammation & Fear with Gratitude

(01:10:56) Serotonin, Kanna/Zembrin 

(01:16:00) Neuroplasticity, Pharmacology, Brain Machine Interfaces

(01:18:50) The Best Gratitude Practices: & How To, My Protocol

(01:24:25) Subscribe & Feedback, Supporting Sponsors, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts. 

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) Introducing Time Perception, Note on Fasting & Supplements

(00:05:28) Sponsors: AG1, LMNT

(00:09:25) Entrainment, Circannual Entrainment, Melatonin

(00:13:20) Seasonal Oscillations in Testosterone & Estrogen, Tool 1

(00:16:06) Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)

(00:21:13) Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window

(00:23:00) When Circadian Entrainment is Disrupted, Time Perception Suffers

(00:25:00) Tool 6: Ultradian (90min) Cycles & Focus

(00:31:42) Our Sense of the Passage of Time: Present, Prospective, Retrospective

(00:34:40) Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate 

(00:37:18) Serotonin & Time Underestimation; Decreased Frame Rate

(00:39:10) Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work

(00:42:38) Example of Tool 7

(00:43:38) How Sleep Deprivation Degrades Performance

(00:44:38) Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience

(00:50:04) Why Trauma Involves Dopamine & Epinephrine, Arousal

(00:51:03) Dopamine, Spontaneous Blinking & Time Perception; Tool 8

(00:53:38) Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort

(00:56:30) Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast

(01:00:54) Retrospective Time, Context Variation & Enhanced Bonding with Places & People

(01:03:00) Dopamine Release Resets the Start of Each Time Bin on Our Experience

(01:07:40) Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)

(01:11:58) Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)

(01:12:27) Supporting the HLP: Subscribe, Instagram, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced “catecholamines” can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training. 

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. Duncan French 

(00:02:44) Sponsors: AG1, LMNT

(00:05:44) Duncan’s Background in Exercise Science

(00:11:45) How Certain Exercises Increase Testosterone

(00:16:22) What Kind of Training Increases Testosterone & Growth Hormone?

(00:20:19) Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods

(00:25:25) Training Frequency & Combining Workout Goals  

(00:29:35) How Stress Can Increase or Decrease Testosterone 

(00:36:55) Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth

(00:46:55) Skill Development

(00:50:05) Why Hard Exercise Creates Brain Fog: Role of Nutrition 

(00:53:55) Low-Carbohydrate Versus All-Macronutrient Diets on Performance

(00:56:15) Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis

(00:59:13) Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”

(01:05:00) Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)

(01:08:00) Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance

(01:12:40) Voluntarily Switching Between Different States of Arousal

(01:14:30) Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna

(01:20:12) Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data

(01:24:07) Surprising & Unknown Aspects of The UFC and UFC Performance Institute

(01:27:45) Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram

Title Card Photo Credit: Mike Blabac

Disclaimer