This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.

I discuss the innate and adaptive immune systems and our various microbiomes– not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic “washout” of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).

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) The Mind & Immune System, New Findings: Acupuncture & Fascia

(00:03:16) Sponsors: AG1, LMNT

(00:07:41) Foundational Tools & Practices for a Healthy Immune System

(00:11:20) Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System

(00:17:08) Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)

(00:21:06) The Adaptive Immune System: Antibodies

(00:28:00) Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing

(00:30:33) Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods

(00:34:20) Some Interleukins Are Anti-Inflammatory

(00:34:56) Sickness Behavior

(00:39:08) Some People Seek Care When Sick, Others Want to be Alone

(00:42:00) Sickness Behavior & Depression: Cytokines

(00:43:40) Reduced Appetites When Sick: Protein, Iron, Libido

(00:46:45) Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness

(00:53:03) Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State

(00:55:04) Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP

(01:07:03) Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast

(01:10:53) Feed a Fever & Starve a Cold (?), Adrenaline

(01:12:36) Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity

(01:29:10) Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine

(01:32:10) Mindsets & Immune Function; Yes, You Can Worry Yourself Sick

(01:37:00) Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure

(01:42:05) Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis

(01:46:09) Histamines, Mast Cells

(01:49:22) Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing 

(01:53:40) Mechanistic Science & Ancient Practices

(01:58:00) Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages. 

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. Samer Hattar, Ph.D.

(00:02:33) Sponsors: AG1, LMNT

(00:06:15) Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment” 

(00:14:30) Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin

(00:18:55) What Blind People See 

(00:20:15) When, How & How Long to View Light for Optimal Sleep & Wakefulness

(00:30:20) Sunlight Simulators, Afternoon Light Viewing, Naps

(00:33:48) Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed 

(00:38:33) How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test

(00:42:16) Viewing Light in Middle of Day: Mood & “Light Hunger”

(00:44:55) Evening Sunlight; Blueblocker Warning

(00:48:57) Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness

(00:53:58) Screens at Night

(00:56:03) Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning

(01:01:05) The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules

(01:05:05) Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus

(01:07:19) Why Do We Sleep?

(01:08:17) Effects of Light on Appetite; Regular Light & Meal Times

(01:18:08) Samer’s Experience with Adjusting Meal Timing

(01:22:51) Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition

(01:30:15) Age-Related Changes in Timing of Mental & Physical Vigor  

(01:31:44) “Chrono-Attraction” in Relationships; Social-Rhythms

(01:33:40) Re-setting Our Clock Schedule; Screen Devices Revisited

(01:37:50) How Samer Got into the Study of Light 

(01:39:33) Clock Gene mRNAs & More Accurate Biomarkers

(01:41:08) Light as Medicine

(01:42:48) ADHD (Attention-Deficit Hyperactivity Disorder) 

(01:43:35) How to Beat Jetlag: Light, Temperature, Eating

(01:50:44) Vigor: The Consequence of Proper Timing 

(01:52:15) Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap

(01:54:10) Melatonin, Pineal Calcification

(01:55:25) Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction

(01:59:08) Daylight Savings: Much Worse Than It Might Seem 

(02:05:27) Eye Color & Sensitivity to Light, Bipolar Disorder

(02:09:28) Spicy Food, Genetic Variations in Sensory Sensitivity 

(02:10:52) Synthesizing This Information, Samer on Twitter, Instagram

(02:13:00) Conclusions, Ways To Support the Huberman Lab Podcast & Research

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.

I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the “structural fat” of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.

Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it’s not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.

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) Food & Brain Function Introduction

(00:02:08) Summary: Critical Aspects of Time Restricted Feeding/Fasting

(00:04:36) Sponsors: AG1, LMNT

(00:08:24) Neuroplasticity Super Protocol (Zero-Cost Tools) Online

(00:09:22) Eating to Enhance Brain Function & Foundational Aspects of Brain Health 

(00:13:00) Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day) 

(00:20:35) Phosphatidylserine (Tool 2: 300mg/day)

(00:22:15) Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)

(00:28:26) Hydration & Electrolytes (Tool 4)

(00:29:50) Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)

(00:32:22) Creatine for Cognition (Tool 5: 5g/day) 

(00:36:28) Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries) 

(00:41:19) L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation

(00:49:23) Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs

(00:55:25) Taste is 100% In your Head

(00:59:50) Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods) 

(01:06:14) Capsule Probiotics, Brain Fog 

(01:07:16) Learning to Like Specific Tastes: Sweetness & Brain Metabolism

(01:12:11) Hard-Wiring & Soft-Wiring

(01:13:25) Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context

(01:18:15) Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)

(01:22:17) Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences) 

(01:30:42) Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars

(01:36:05) Food Reward & Diabetes, Obesity; Important Review Article (See Caption)

(01:38:28) Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how “fasted” is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you. 

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, Blood Glucose & Mortality, Mice Vs. Humans

(00:06:18) Sponsors: AG1, LMNT

(00:09:42) Neuroplasticity Protocols & Online Lecture

(00:11:20) Feeding, Fasting, Performance

(00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets

(00:19:48) Feeding-Induced Health Conditions 

(00:25:33) Time Restricted Eating: When We Eat Is Vital

(00:29:45) The Eight Hour Feeding Window 

(00:31:26) Feeding Deep Into the Night Is Bad (In Humans)

(00:36:33) Liver Health

(00:39:45) Time Restricted Feeding Protocol: Rules

(00:41:35) When to Start & Stop Eating

(00:45:38) Gastric Clearance, Linking Fasting to Sleep

(00:52:35) Effects of Specific Categories of Food

(00:55:40) Precision In Fasting: Protocol Build

(00:59:30) 4-6 Hour Feeding Windows

(01:03:08) Protein Consumption & Timing for Muscle

(01:08:13) How to Shift Your Eating Window

(01:13:20) Glucose Clearing, Exercise & Compounds

(01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways

(01:27:40) Gut Health: Fasting, Clock Genes and Microbiota

(01:29:15) Non-Alcoholic Fatty Liver 

(01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol

(01:38:40) Fertility

(01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting

(01:43:20) Eating Every-Other-Day 

(01:45:29) Adherence

(01:47:15) Mental Focus & Clarity

(01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase

(01:53:15) What Breaks a Fast? Rules & Context

(01:58:50) Artificial Sweeteners, Plant-Based Sweeteners

(02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt

(02:06:42) My Circadian Clock, Zero-App 

(02:08:20) Odd (But Common) Questions

(02:09:23) Effects of Sauna & Dehydration on Blood Glucose

(02:11:12) The Ideal Fasting Protocol 

(02:24:00) More Resources, Ways to Support Us, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.

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. Craig Heller, Physiology & Performance

(00:02:20) Sponsors: AG1, LMNT

(00:06:45) Cold Showers, Ice Baths, Cryotherapy

(00:10:45) Boundary Layers 

(00:11:55) Cooling Before Aerobic Activity to Enhance Performance

(00:14:45) Anaerobic Activity Locally Increases Muscle Heat

(00:16:45) Temperature Gates Our Energy Use 

(00:19:00) Local Versus Systemic Fatigue: Heat Is Why We Fail

(00:22:10) Cooling Off: Most Methods are Counterproductive

(00:26:43) Exercise-Induced Brain Fog

(00:27:45) Hyperthermia

(00:31:50) Best Body Sites for Cooling: Palms, Foot Pads, Upper Face 

(00:38:00) Cooling Your Brain via The Upper Face; Concussion

(00:41:25) Extraordinary (Tripling!) Performance by Cooling the Palms

(00:45:35) Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling

(00:50:00) Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling

(00:51:00) Enhancing Endurance with Proper Cooling

(00:53:00) Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling

(00:58:20) How You Can Use Palmer Cooling to Enhance Performance

(01:01:15) Radiation, Convection, Heat-Transfer, Role of Surface Area

(01:04:40) Hypothermia Story, Ideal Re-Heating Strategy

(01:11:40) Paw-lmer Cooling for Dog Health & Performance

(01:12:45) Warming Up, & Varying Temperature Around the Body

(01:17:35) Cooling-Enhanced Performance Is Permanent

(01:19:55) Anabolic Steroids versus Palmer Cooling

(01:24:00) Female Athletic Performance 

(01:25:18) Shivering & Cold, Metabolism

(01:26:55) Studies of Bears & Hibernation, Brown Fat

(01:31:10) Brown Fat Distribution & Activation In Humans

(01:34:18) Brain Freeze, Ice Headache: Blood Pressure, Headache

(01:37:50) Fidgeters, Non-Exercise Induced Thermogenesis

(01:39:44) How Pre-Workout Drinks, & Caffeine May Inhibit Performance

(01:43:42) Sleep, Cold, Warm Baths, Screens, & Socks

(01:48:44) Synthesis

(01:49:30) Supporting the Podcast & Scientific Research 

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. 

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 & Tool 1 to Induce Lasting Dopamine

(00:05:04) Sponsors: AG1, LMNT

(00:09:10) Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators

(00:09:58) What Dopamine (Really) Does

(00:15:30) Two Main Neural Circuits for Dopamine 

(00:18:14) How Dopamine Is Released: Locally and Broadly

(00:22:03) Fast and Slow Effects of Dopamine

(00:25:03) Dopamine Neurons Co-Release Glutamate

(00:28:00) Your Dopamine History Really Matters 

(00:30:30) Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience 

(00:36:58) Tool 3 Controlling Dopamine Peaks & Baselines

(00:40:06) Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise

(00:46:46) Tool 4 Caffeine Increases Dopamine Receptors

(00:49:54) Pursuit, Excitement & Your “Dopamine Setpoint”

(00:56:46) Your Pleasure-Pain Balance & Defining “Pain”

(01:00:00) Addiction, Dopamine Depletion, & Replenishing Dopamine

(01:07:50) Tool 5 Ensure Your Best (Healthy) Dopamine Release

(01:15:28) Smart Phones: How They Alter Our Dopamine Circuits

(01:19:45) Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention

(01:22:20) Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection

(01:24:20) Caffeine & Neurotoxicity of MDMA

(01:26:15) Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits

(01:27:57) Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses

(01:28:45) Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 

(01:37:55) Tool 7 Tuning Your Dopamine for Ongoing Motivation

(01:47:40) Tool 8 Intermittent Fasting: Effects on Dopamine 

(01:53:09) Validation of Your Pre-Existing Beliefs Increases Dopamine

(01:53:50) Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours

(01:55:36) Pornography

(01:56:50) Wellbutrin & Depression & Anxiety

(01:58:30) Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning

(02:01:45) Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity

(02:05:20) Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am

(02:07:00) Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy

(02:08:20) Tool 14 Huperzine A

(02:10:02) Social Connections, Oxytocin & Dopamine Release

(02:12:20) Direct & Indirect Effects: e.g., Maca; Synthesis & Application

(02:14:22) Zero-Cost & Other Ways To Support Podcast & Research

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.

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. Matthew Johnson

(00:02:27) Sponsors: AG1, LMNT

(00:06:40) ‘Psychedelics’ Defined

(00:14:09) Hallucinations, Synesthesia, Altered Space-Time Perception

(00:19:56) Serotonin & Dopamine 

(00:23:50) Ketamine & Glutamate 

(00:28:00) An Example Psychedelic Experiment

(00:37:30) ‘Letting Go’ with Psychedelics

(00:44:10) Our Mind’s Eye

(00:48:00) Redefining Your Sense of Self 

(00:58:56) Exporting Psychedelic Learnings to Daily Life

(01:04:36) Flashbacks

(01:12:10) Ayahuasca, & ASMR, Kundalini Breathing

(01:15:54) MDMA, DMT

(01:26:00) Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis

(01:38:15) Micro-Dosing

(01:56:45) Risks for Kids, Adolescents & Teenagers; Future Clinical Trials

(02:03:40) Legal Status: Decriminalization vs. Legalization vs. Regulation

(02:18:35) Psychedelics for Treating Concussion & Traumatic Brain Injury 

(02:27:45) Shifting Trends in Psychedelic Research, Academic Culture

(02:44:23) Participating in a Clinical Trial, Online Survey Studies, Breathwork 

(02:50:38) Conclusions, Subscribing & Supporting the HLP, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.

I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating ‘default-mode’ and ‘task-related’ neural networks, attentional “blinks” (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).

The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.

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 & Note About Diagnosis

(00:03:44) Sponsors: AG1, LMNT

(00:07:56) ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults

(00:13:00) Attention & Focus, Impulse Control

(00:14:57) Hyper-focus 

(00:16:45) Time Perception

(00:18:25) The Pile System

(00:20:00) Working Memory

(00:24:10) Hyper-Focus & Dopamine 

(00:26:40) Neural Circuits In ADHD: Default Mode Network & Task-Related Networks 

(00:32:57) Low Dopamine in ADHD & Stimulant Use & Abuse

(00:37:10) Sugar, Ritalin, Adderall, Modafinil & Armodafinil 

(00:47:00) Non-Prescribed Adderall, Caffeine, Nicotine

(00:49:18) How Stimulants “Teach” the Brains of ADHD Children to Focus

(00:52:00) When To Medicate: A Highly Informed (Anecdotal) Case Study

(00:56:35) Elimination Diets & Allergies In ADHD

(01:04:46) Omega-3 Fatty Acids: EPAs & DHAs 

(01:07:00) Modulation vs Mediation of Biological Processes

(01:10:50) Attentional Blinks 

(01:16:56) Open Monitoring & 17minute Focus Enhancement 

(01:22:50) Blinking, Dopamine & Time Perception; & Focus Training 

(01:30:10) Reverberatory Neural & Physical Activity

(01:33:40) Adderall, Ritalin & Blink Frequency

(01:35:00) Cannabis 

(01:37:30) Interoceptive Awareness 

(01:41:15) Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers

(01:48:05) DHA Fatty Acids, Phosphatidylserine

(0:1:50:54) Ginko Biloba 

(01:51:45) Modafinil & Armodafanil: Dopamine Action & Orexin

(01:56:19) Acetylcholine: Circuits Underlying Focus; Alpha-GPC

(01:59:04) L-Tyrosine, (PEA) Phenylethylamine 

(02:01:23) Racetams, Noopept 

(02:05:15) Transcranial Magnetic Stimulation; Combining Technology & Pharmacology 

(02:09:14) Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids

(02:14:30) Synthesis/Summary

(02:16:10) Support for Podcast & Research, Supplement Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.

Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the “perfectionist” anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks

I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss “cheat days,” body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.

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: Fasting, & Defining Healthy Eating

(00:08:55) Morning Protein Is Important 

(00:22:21) Sponsors: AG1, LMNT

(00:26:29) Defining & Diagnosing Eating Disorders

(00:29:00) Anorexia Nervosa (Overview & Myths)

(00:33:44) Bulimia (Overview & Myths)

(00:37:35) Binge Eating Disorders, EDNOS, OSFEDS, Pica

(00:39:44) What is Hunger? What is Satiety?

(00:42:00) Neuronal & Hormonal “Accelerators & Brakes” on Eating

(00:46:17) Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity

(00:50:30) Why We Overeat

(00:55:30) Homeostasis & Reward Systems/Decisions 

(00:59:58) Anorexia

(01:04:28) The Cholesterol Paradox

(01:06:13) Psychological vs. Biological/Genetic Factors in Anorexia

(01:09:44) Chemical Imbalances, Serotonergic Treatments

(01:12:56) Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content

(01:18:28) Brain Areas for Reward Based Decision Making vs. Habits

(01:24:06) Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation

(01:28:30) How Do You Break a Habit? 

(01:33:23) Family Based Models, Cognitive Behavioral Therapy

(01:35:39) MDMA, Psilocybin, Clinical Trials, Ibogaine 

(01:40:35) Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT

(01:43:23) Distorted Self Image in Anorexia 

(01:47:54) Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone

(01:53:05) Inhibitory Control, Impulsivity, Adderall, Wellbutrin

(01:58:00) Direct Brain Stimulation: Nucleus Accumbens

(02:04:28) Anorexia/Reward. vs Bulimia/Binging  

(02:05:45) Healthy Eating Revisited

(02:10:55) Synthesis, Body Dysmorphias

(02:14:15) Support: Podcast, & Research Studies

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. 

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: Dr. Robert Sapolsky 

(00:02:25) Sponsors: AG1, LMNT

(00:06:30) Stress: Short & Long-Term, Good & Bad 

(00:09:11) Valence & Amygdala 

(00:11:00) Testosterone: Common Myths vs. Actual Truths 

(00:15:15) Behaviors that Affect Testosterone  

(00:17:20) Mindsets & Contexts that Affect Testosterone

(00:20:28) How Finger Length Ratios Reflect Prenatal Hormone Levels  

(00:22:30) Aggression: Male-Female, Female-Male, & Female-Female 

(00:24:05) Testosterone: The Challenge Hypothesis 

(00:29:20) How Dopamine Impacts Testosterone & Motivation 

(00:32:32) Estrogen: Improves Brain & Longevity BUT TIMING IS KEY 

(00:39:40) Are Testosterone & Sperm Counts in Males Really Dropping? 

(00:42:15) Stress Mitigation & Our Sense of Control 

(00:51:35) How Best to Buffer Stress 

(00:57:04) Power of Perception, Choice & Individual Differences 

(01:00:32) Context-Setting, Prefrontal Cortex & Hierarchy 

(01:11:20) How Dr. Sapolsky Accomplishes Deep Thinking  

(01:13:17) Do We Have Free Will? 

(01:20:50) How to Apply Knowledge & Learning  

(01:23:44) Robert’s New Book: “Determined: The Science of Life Without Free Will” 

(01:28:27) Reflections, Support of Podcast, & Supporting Stress Research 

Title Card Photo Credit: Mike Blabac

Disclaimer