Logo
    Search

    Effects of Fasting & Time Restricted Eating on Fat Loss & Health

    enOctober 11, 2021

    Podcast Summary

    • Impact of meal timing and frequency on healthMeal timing and frequency can influence various health aspects, including weight loss, muscle maintenance, organ health, inflammation, and lifespan. Intermittent fasting, or time-restricted feeding, can lead to different outcomes depending on the schedule.

      The timing and frequency of our meals can significantly impact various aspects of our health, including weight loss, muscle maintenance, organ health, inflammation, and lifespan. Intermittent fasting, or time-restricted feeding, involves eating during specific periods of each 24-hour cycle or even fasting for entire days. While everyone practices some form of intermittent fasting due to sleep, certain schedules can have different effects. For instance, fasting blood glucose, a predictor of mortality, increases with age in humans but decreases in mice. Therefore, it's crucial to consider the species from which research is derived when discussing diet and health. Upcoming topics include mechanisms and tools to help optimize fasting schedules and mitigate potential negative effects.

    • Time-restricted feeding: Optimize health and performanceTime-restricted feeding involves restricting eating window for better health and performance, supports microbiome, brain function, and cardiovascular health, essential for maintaining proper hydration and electrolyte balance, can be enhanced with supplements like Athletic Greens and Element.

      Time-restricted feeding, which involves restricting your eating window to a particular phase of each 24-hour day, can have positive effects on both health and performance. This approach, which can include fasting on certain days, is important for maintaining proper hydration and electrolyte levels, and can help regulate various biological systems. For instance, it can support microbiome health, optimize brain function, and improve cardiovascular function. By understanding the underlying mechanisms, individuals can gain more control over their mental and physical health, allowing them to navigate different situations and adapt to various circumstances. Sponsored products like Athletic Greens and Element can help support these goals by providing essential vitamins, minerals, and probiotics, as well as proper hydration and electrolyte balance.

    • Effects of different feeding plans on weight lossStudies show no significant difference in weight loss between healthy low-fat and low-carb diets, but time-restricted feeding can impact weight and fat loss.

      While calories in calories out is a foundational truth in nutrition, it's important to remember that hormonal factors and context play significant roles in the calories burned equation. A study published in JAMA by Chris Gardner and colleagues showed no significant difference in weight loss between people following a healthy low-fat diet versus a healthy low-carbohydrate diet. However, the effects of time-restricted feeding on various health parameters, including weight loss and fat loss, are clear from both animal and human studies. It's crucial to consider the specific context, such as the population being studied and the goals, when evaluating the impact of different feeding plans. In summary, while there may not be an "ideal diet" for everyone at all times, understanding the mechanisms behind different feeding plans and considering individual contexts can help individuals make informed decisions for their health.

    • Meal timing and composition impact body conditionsUnderstanding meal timing and composition helps make informed decisions for weight loss and overall health, recognizing that what and when you eat shape your body's internal environment.

      The timing and composition of your meals significantly impact the conditions in your body. When you eat, your blood sugar and insulin levels rise, while when you don't eat, they decrease, and other hormones come into play. The length of time since your last meal influences these conditions. Understanding these processes can help you make informed decisions about your eating schedule and the foods you consume to support your health goals. The Garner study suggests that for weight loss, you can consume various types of foods as long as you maintain a caloric deficit, but individual factors like ease of adherence and performance goals may influence your dietary choices. Overall, the key is recognizing that what and when you eat shape your body's internal environment.

    • The timing of food intake affects weight lossRestricting feeding window to 8 hours can aid weight loss, but scientific evidence supports other feeding schedules too.

      The timing of food consumption is just as important as the amount of food for weight loss. A landmark study by Sachin Panda at the Salk Institute showed that mice eating a high-fat diet but only during a restricted feeding window maintained or lost weight, while those with unlimited access to the same diet gained weight and became obese. This study sparked excitement about time-restricted eating, with an eight-hour feeding window often used due to practical reasons rather than scientific evidence. Despite the demands of the study, it highlighted the significance of when we eat, not just what we eat, for our health.

    • 8-hour feeding window for optimal health benefitsRestricting eating to an 8-hour window during the most active phase of the day can lead to improved gene expression, lean body mass, and fat loss, while avoiding light during the night can help regulate gene expression and overall health.

      The popular eight-hour feeding window for weight loss and health is not based on any holy rules but rather on practical constraints from a research study. It is essential that the feeding window falls during the more active phase of the 24-hour cycle for optimal health benefits. Eating during the nocturnal phase can be detrimental to health. This study on mice revealed that restricting eating to an eight-hour period during their most active phase led to benefits such as regular gene expression, improved lean body mass, and fat loss. The timing of light exposure and food intake are crucial in entraining the body's clock systems, leading to positive health effects. Viewing light at appropriate times and avoiding light during the night can help regulate gene expression and improve overall health.

    • Restricting feeding to a specific time window each day improves liver healthLimiting food intake to a certain window each day can reverse liver damage, reduce inflammatory markers, aid in weight management, and positively impact gene expression for metabolism and brown fat. Essentially, not eating for the first hour after waking up and avoiding food or liquid calories for 2-3 hours before bedtime can optimize health benefits.

      Restricting your feeding to a specific time window each day can significantly improve liver health. This is because the process of digesting food requires energy and ongoing cellular functions, which, if activated for too long during a 24-hour cycle, can lead to inflammation and health issues. Studies in both mice and humans have shown that time-restricted feeding, which involves limiting food intake to a certain window each day, can reverse liver damage and even lead to healthier liver conditions. The absence of food in the digestive tract for extended periods also allows the body to reduce inflammatory markers, contributing to overall health and well-being. Additionally, time-restricted feeding can positively impact weight maintenance or loss and the expression of genes related to metabolism and brown fat. A key part of implementing time-restricted feeding is not eating for the first hour after waking up and not consuming any food or liquid calories for two to three hours before bedtime. This foundational protocol can maximize the benefits for various health goals.

    • Extend sleep-related fast for health benefitsAlign eating window with sleep-based fasting for optimal health, starting fast after last meal and continuing through the night

      The ideal feeding window is best determined by considering when to fast, as our bodies undergo important repair processes during sleep, including autophagy. Fasting during this time enhances these processes, making it beneficial to extend the sleep-related fast into the morning or start it in the evening. The length of this fast depends on the time since the last meal, with deeper fasts occurring the longer one has fasted. To maximize the benefits of fasting, it's recommended to align your eating window with your sleep-based fasting, making it easier to enter a fasted state for an extended period. While it's ideal to eat only during the middle of the day for the most significant health improvements, this may not be practical for most people. Instead, aim to start your fasting window after your last meal of the day and continue it through the night and into the following morning. This way, you'll be in a fasted state for the majority of the time, allowing your body to focus on repair and recovery.

    • The timing of our feeding window impacts both social and health situationsFind a balance between social and health needs by having a feeding window from 10 a.m. to 6 or 8 p.m., while avoiding eating too close to bedtime for brain health benefits.

      The timing of our feeding window can significantly impact both our social and health situations. While it's ideal from a health perspective to restrict feeding to the middle of the day, most people find it challenging due to social and practical constraints. A feasible alternative is to have a feeding window from around 10 a.m. to 6 or 8 p.m., which allows us to eat with our families and still get the benefits of intermittent fasting. However, it's essential to avoid eating too close to bedtime to maximize the sleep-related fasting benefits, which is crucial for brain health and cognition. Social constraints may require us to eat later in the day, and that's understandable. Ultimately, finding a balance between our social and health needs is key.

    • Factors influencing feeding window and fasting stateChoose a smaller eating window of 8 hours to facilitate a 10-hour fast, avoid food first hour after waking and 2-3 hours before bedtime.

      The length and timing of your feeding window can significantly impact your transition into a fasted state. Factors such as meal size, the type and volume of food, and the presence of fats or sugars can all influence digestion and glucose levels. Most people underestimate their feeding window, so if you aim for a 10-hour fasting period, consider choosing an 8-hour eating window instead. Stick to rules like no food for the first hour after waking up and no food intake for two to three hours before bedtime. Remember, real-life constraints make it difficult for most people to strictly adhere to feeding windows, so be flexible while maintaining consistency.

    • Aim for an eight-hour feeding window for optimal health benefitsAn eight-hour feeding window improves health, while shorter windows may lead to overeating, and one meal a day might lack essential nutrients.

      An eight-hour feeding window is a good target for most people practicing time-restricted feeding due to its proven health benefits and feasibility. Shorter feeding windows, such as four to six hours, can also yield positive health effects but may lead to overeating and weight gain for some individuals. The one meal per day schedule can maintain or help with weight loss but might not provide enough nutrients for optimal hormonal health and performance. A study published in Cell Reports found that distributing protein intake early in the day, through an eight-hour feeding window, can lead to better muscle growth and overall health benefits in both mice and humans.

    • Consuming protein early in the day for muscle maintenance and growthEarly protein intake before 10 a.m. may enhance muscle growth due to clock gene BMAL. BCAA supplementation can support muscle tissue.

      If you're focused on muscle maintenance and growth, consuming protein early in the day, before 10 a.m., can be beneficial due to enhanced protein synthesis caused by the clock gene BMAL. This study also suggests that BCAA supplementation can support muscle tissue. However, it's important to note that this doesn't mean consuming protein later in the day is detrimental, but rather that ingesting it early in the day may make it easier to access hypertrophy through clock-regulated protein synthesis mechanisms. If you're interested in muscle maintenance and hypertrophy within the context of intermittent fasting, consider shifting your feeding window to earlier in the day and maintaining it for at least a month. Keep in mind that transitioning to a new feeding schedule requires a transition period and should be done gradually.

    • Consistency in feeding window matters for intermittent fasting benefitsMaintaining a consistent feeding window aids optimal clock gene expression and metabolic health benefits, impacting circadian clock mechanisms and sleep-related fasting.

      Maintaining a consistent feeding window is crucial for optimizing the health benefits of intermittent fasting and time-restricted feeding. The timing of your feeding window can impact circadian clock mechanisms and sleep-related fasting, which can have downstream effects taking several days to recover from. While it's essential to have a feeding window, it's equally important that it remains relatively stable from day to day. This consistency allows for optimal expression of clock genes and metabolic health benefits. The concept of fed and unfed states, rather than eating or not eating, is a more accurate way to think about metabolic processes. Engaging in activities like light exercise after meals can help clear glucose from your system more efficiently, accelerating the transition from a fed state to an unfed state. By being mindful of these factors, you can make the most of the intermittent fasting and time-restricted feeding practices for improved health.

    • Physical activity helps facilitate entering a fasted state for sleepEngaging in physical activity, especially HIIT, in the second half of the day can lower blood glucose levels and aid in entering a fasted state for sleep, while early morning sessions might temporarily increase blood glucose but are not detrimental to intermittent fasting goals.

      Engaging in physical activity, either a light walk or high-intensity interval training (HIIT), can help accelerate the transition from a fed state to a fasted state by facilitating glucose clearing. This is particularly beneficial in the hours leading up to sleep. HIIT performed in the second half of the day can effectively lower blood glucose levels and aid in entering a fasted state for sleep. Conversely, early morning HIIT sessions can increase blood glucose levels due to nutrient shuttling to muscles, but this is not necessarily detrimental. Ultimately, the goal of intermittent fasting is to extend the duration of the fasting period while still being compatible with eating habits, and physical activity plays a crucial role in achieving this goal.

    • Leveraging our natural biological rhythms for optimal healthTime-restricted feeding optimizes feeding and fasting periods based on our body's natural rhythms, triggering cellular processes for improved health and wellbeing.

      Our biology is intricately connected to the rhythm of our day, with factors like light exposure and meal times influencing our wakefulness, brain and body function, and ability to repair cells. Time-restricted feeding is a method that leverages this natural cycle by optimizing periods of feeding and fasting. While there are other ways to induce a fasted state, such as glucose disposal agents, these come with potential risks and require careful consideration. The fasted state triggers various cellular processes, including reduced activity of the mTOR protein, which is linked to cell growth and development. Overall, understanding these biological mechanisms can help us make informed decisions about our daily habits and lifestyle choices.

    • Eating patterns influence cell growth and repairIntermittent fasting can benefit gut and liver health by altering cell processes and expression of clock genes, leading to a healthier microbiome and reduced risk of non-alcoholic fatty liver disease

      Our eating patterns influence not only what we eat but also the state of our cells. When we eat, our bodies are biased towards cell growth, and when we fast, they are biased towards cell repair and clearance. This is due to various biochemical processes like mTOR and AMPK, which are associated with cell growth and repair, respectively. Intermittent fasting, a popular dietary approach, can have significant benefits for both our gut health and liver health. It can alter the expression of clock genes, leading to a healthier gut microbiome, and may reduce the risk of non-alcoholic fatty liver disease by increasing brown fat, a healthy fat that creates thermogenesis in the body. By understanding these connections, we can make more informed choices about our eating patterns and their impact on our overall health.

    • Time-restricted feeding for hormonal healthLimiting eating hours can increase brown fat stores, improve liver health, and affect insulin profiles, while reducing cortisol levels. However, individual responses may vary, and athletes should not restrict feeding window to less than eight hours.

      Time-restricted feeding, which involves limiting your eating window to a certain number of hours per day, can lead to increased brown fat stores, potentially improving liver health and helping to prevent or manage non-alcoholic fatty liver disease. This feeding pattern has also been linked to positive effects on insulin profiles and overall hormonal health, including reductions in cortisol levels. However, it's important to note that individual responses may vary, and some people may experience decreases in free testosterone levels, depending on their starting hormone levels. Overall, time-restricted feeding appears to be a compatible approach for maintaining hormonal health, even for high-performing athletes. It's recommended that people do not restrict their feeding window to less than eight hours, especially if they are training intensely.

    • Effects of stress on hormone health and intermittent fastingStress increases cortisol and adrenaline, negatively impacting hormone health. An eight-hour feeding window during intermittent fasting may benefit health, but individual circumstances determine the best window.

      Both physical and mental stress can cause similar responses in the body, leading to increased cortisol and adrenaline production. This stress can negatively impact hormone health, particularly for women trying to maintain ovulatory cycles or for couples trying to get pregnant. The eight-hour feeding window is a useful guide for extracting health benefits from intermittent fasting, but it may not be suitable for everyone. Individual circumstances and hormonal responses will determine the best feeding window for optimal health. Transitioning gradually into a time-restricted feeding window can help minimize discomfort and hormonal imbalances. The study "Effects of eight hour time restricted feeding on body weight and metabolic disease risk factors in obese adults" provides evidence for the benefits of an eight-hour feeding window.

    • Time-restricted feeding: An eight-hour eating window for weight lossAn eight-hour eating window can lead to weight loss and reduced blood pressure without calorie counting. It's the most tested and supported time-restricted feeding pattern, but adherence can be challenging.

      Time-restricted feeding, specifically an eight-hour eating window, can lead to weight loss without the need for calorie counting. This is due to a mild caloric restriction, which clinically has been shown to reduce blood pressure. The eight-hour feeding window has been extensively studied in various populations, including obese and non-obese adults and children. While other feeding patterns, such as alternate day fasting or longer fasts, have also shown promise, the eight-hour window is the most tested and supported in both animal and human studies. It's important to note that adherence to these eating patterns can be challenging in the real world, and people may find it easier to not eat for certain periods rather than practicing portion control. Additionally, time-restricted feeding can lead to mental clarity and focus due to the simplified eating schedule.

    • Press the 'accelerator' of fat loss with time-restricted feedingTime-restricted feeding can boost fat loss during caloric restriction by increasing fat-burning enzymes and decreasing inhibitors of lipolysis.

      Time-restricted feeding, which involves limiting your eating to a specific window each day, can lead to more fat loss during caloric restriction. This is due to the body increasing enzymes that metabolize fat for energy production and decreasing lipid droplet associated inhibitors of lipolysis. By removing the "break" and pressing the "accelerator" of fat loss, time-restricted feeding can be an effective way to ensure a significant portion of weight loss comes from body fat stores. However, it's important to note that all feeding schedules can lead to weight loss if you consume fewer calories than you burn. The decision on which feeding schedule to follow ultimately depends on individual preferences and lifestyle. Additionally, it's crucial to understand what does and does not break a fast, as adhering to the feeding window is essential for the benefits of time-restricted feeding.

    • Factors affecting whether something breaks a fast during intermittent fastingUnderstand individual metabolic response to foods and timing for maintaining fasting state. Simple sugars can disrupt it, but water, coffee, tea, and even a single peanut might not depending on context. Regular feeding window and mindful food choices are crucial.

      Whether or not something breaks a fast during intermittent fasting depends on various factors such as the type and amount of food, timing of last meal, and individual's circadian cycle. Simple sugars, especially in large quantities, can potentially disrupt the fasting state. However, drinking water, coffee (black), tea, and even a single peanut might not break the fast depending on the context. For instance, if one has been in a low glucose state for a while, even a handful of peanuts might not break the fast. The wiggle room lies in understanding the individual's metabolic response to different foods and being aware of the timing and type of food intake. It's essential to establish a regular feeding window and be mindful of the foods that work best for your body, as everyone's nutritional needs and preferences are unique. The discussion of whether artificial or plant-based sweeteners break a fast also depends on individual context and metabolic response.

    • Impact of Sweeteners on Blood Glucose and Gut MicrobiomeArtificial sweeteners may affect blood glucose levels and hunger, while Stevia has minimal impact. Research on gut microbiome effects is ongoing. Salt can help manage psychological and performance issues during intermittent fasting.

      Artificial sweeteners, such as aspartame and sucralose, may cause temporary increases and decreases in blood glucose levels, potentially increasing hunger. However, plant-based non-sugar sweeteners like Stevia have minimal impact on blood glucose when considered over a larger time frame. The effects of artificial sweetenors on the gut microbiome are still being researched. Salt, on the other hand, can help manage psychological and performance issues during intermittent fasting by stabilizing blood volume and acting as a mild glucose disposal agent.

    • Boosting Mental and Physical Performance with Salt during Intermittent FastingIncorporating a small amount of salt during intermittent fasting can help stabilize energy levels, reduce hunger pangs, and improve overall mental and physical performance. Useful resources for tracking fasting schedules and food intake include the My Circadian Clock website and the Zero app.

      Many people can improve their mental and physical state during intermittent fasting by incorporating a small amount of salt into their routine. Salt helps regulate blood volume and can alleviate feelings of shakiness, lightheadedness, and difficulty concentrating. Salt can be taken in water, ideally with a pinch of Himalayan or sea salt, and can help stabilize energy levels and reduce hunger pangs. For most people, ingesting sodium is beneficial, but those with chronic hypertension or high blood pressure should be cautious. Useful resources for exploring time-restricted feeding include the My Circadian Clock website and the Zero app. These tools can help track food intake and fasting schedules. Common questions about fasting include whether brushing teeth with toothpaste breaks a fast (it doesn't, unless toothpaste is swallowed) and whether a glass of wine after dinner can (it can, as it contains sugar).

    • Sauna use can raise blood glucose levels during intermittent fastingSauna use can increase blood glucose levels due to dehydration, but some people continue to use it for health benefits and may adjust their fasting schedule accordingly.

      Going to a sauna can significantly increase your blood glucose levels due to dehydration, even for those practicing intermittent fasting. This spike in blood glucose is not caused by the continuous glucose monitor being disrupted by the heat, but rather the concentration of sugar in your blood increasing as you lose water. Despite this effect, some people continue to use the sauna for its psychological and physical health benefits, and may choose to adjust their intermittent fasting schedule accordingly. The ideal intermittent fasting schedule involves avoiding food for at least an hour after waking up and two to three hours before bedtime, aiming for an eight-hour feeding window, and ensuring adequate sleep for cellular repair processes. It's important to note that everyone's context and willingness to adhere to a specific schedule may vary, and adjustments can be made based on individual needs.

    • Consistent feeding window for optimal health benefits from time-restricted feedingMaintain a consistent feeding window every day for maximum weight loss and metabolic benefits from time-restricted feeding. Consider personal factors like exercise routine and hunger patterns to determine ideal feeding schedule.

      For optimal health benefits from time-restricted feeding, it's important to maintain a consistent feeding window every day and avoid significant shifts. Setting an eight-hour window, ideally with a two-hour buffer before sleep, can help maximize weight loss and metabolic benefits. Some people may do better with a later feeding window. Exercise routine and personal hunger patterns should also be considered when determining the ideal feeding schedule. For those focused on muscle hypertrophy, time-restricted feeding may not be the most effective approach. Thousands of human data points show that regular feeding window placement is crucial for maintaining the positive health effects of time-restricted feeding, and shifting the window can be as detrimental as jet lagging the body.

    • Exploring the benefits of time-restricted feeding and strategies for successTime-restricted feeding, or intermittent fasting, can enhance metabolism and performance. Customize strategies for personal success, stay hydrated, and consult a healthcare provider.

      Time-restricted feeding, also known as intermittent fasting, can offer various health benefits such as improved metabolism and physical performance. However, it's important to understand that everyone's body responds differently, and what works for one person may not work for another. If you find yourself struggling with maintaining your fasting window, there are some strategies you can use, such as taking a brisk walk after eating or using glucose disposal agents like metformin or berberine. It's also crucial to stay hydrated, especially if you're using caffeine, and be aware of the potential impact of artificial sweeteners on your body. Remember, it's essential to consult with your healthcare provider before making any significant changes to your diet or supplement regimen. Ultimately, the goal is to find the ideal nutrition schedule for your unique body and lifestyle.

    Recent Episodes from Huberman Lab

    Dr. Stuart McGill: Build a Strong, Pain-Proof Back

    Dr. Stuart McGill: Build a Strong, Pain-Proof Back
    In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain. We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness. We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age. Access the full show notes for this episode at hubermanlab.com. Watch the clip on back pain relief and spine anatomy that accompanies this episode. Demonstration of The McGill Method Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Stuart McGill 00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up 00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy 00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs 00:20:25 Flexibility & Exercises; Discs & Collagen 00:25:43 Sponsor: AG1 00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes 00:36:17 Back Pain, Goals & Training Program 00:45:57 Spine Hygiene, Back Pain, Powerlifting 00:53:33 Genetics & Running 00:59:34 Sponsor: LMNT 01:00:46 Rehabilitation & Reducing Volume; Injury 01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints 01:17:40 Pain Types, Biopsychosocial Model of Pain 01:26:15 Coaching, Explosivity & Endurance 01:32:43 Virtual Surgery & Rest, Pain Recovery 01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability 01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support 01:51:09 Tool: Daily Walking; Sitting 01:55:33 Deadlift & Bone Density, Glute-Ham Raise 02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives 02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age 02:24:16 Platelet-Rich Plasma (PRP); Disc Damage 02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength 02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry 02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel 02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
    Huberman Lab
    enJuly 15, 2024

    Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks

    Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks
    In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress. We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia.  We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea. Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Matthew Hill 00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp 00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes 00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception 00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids 00:26:19 Endocannabinoids Types: Anandamide, 2-AG 00:33:46 “Munchies”, Cannabis & Appetite 00:42:17 Sponsor: AG1 00:44:06 THC & Anandamide, Pharmacology 00:52:37 THC & CB1 Receptors, Intoxication & Appetite 00:58:57 Cannabis & Focus, Memory 01:04:09 Routes of Administration, Concentration, Cannabis Research 01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates 01:22:25 Sponsor: InsideTracker 01:23:36 Addiction & Cannabis, Cannabis Use Disorder 01:31:30 Cannabis Legalization & Use, Edibles & ER Visits 01:36:48 Oral Consumption, Edibles, Dosing & Time Course 01:41:12 Drug Testing & Cannabis, Exercise 01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality 01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis 02:04:07 Vaping 02:07:05 Psychosis, Anxiety & Cannabis 02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics 02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine 02:40:37 Schizophrenia, Cannabis Legalization 02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias 02:57:00 CBD, Pediatric Epilepsy, Adenosine 03:07:22 Entourage Effect; Placebo Effect, CBD & Doses 03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia  03:27:08 Cyclic Vomiting Syndrome & Hot Shower 03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD) 03:40:18 Cannabis & Anxiety, Anandamide & Stress Response 03:45:55 Scientific Discussion, Clarification & Advancement 03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJuly 08, 2024

    How to Improve Skin Health & Appearance

    How to Improve Skin Health & Appearance
    In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens. I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.  I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance. I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman  ROKA: https://roka.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Skin Health 00:02:59 Sponsors: Joovv, BetterHelp & ROKA  00:07:18 Skin Biology, Skin Layers 00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen 00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers 00:27:24 Sunburn & Skin Cancers 00:30:09 Sponsor: AG1 00:31:58 Vitamin D, Sun Exposure & Sunscreen 00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen 00:49:20 Skin Cancers, Moles, Laser Resurfacing 00:53:59 Sponsor: LMNT 00:55:34 Sun Exposure, Melanoma & Life Expectancy 01:03:13 Tool: Youthful Skin, Collagen & Vitamin C 01:12:55 Peptides, BPC-157, Copper 01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid 01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin 01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions 01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets 01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health 01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress 01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy 02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples 02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition 02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser 02:21:04 Psoriasis Treatment, Immune System & Prescriptions 02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJuly 01, 2024

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
    In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems. She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.  She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Levels: https://levels.link/huberman  Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Protocols Book; Dr. Gabrielle Lyon 00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep 00:07:40 Skeletal Muscle & Longevity 00:11:25 “Under-muscled”, Leucine & Muscle Health 00:15:55 Muscle Health 00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen 00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal 00:31:57 Sponsor: AG1 00:33:46 Quality Protein, Animal & Plant-Based Proteins 00:37:36 Dietary Protein Recommendations, Meal Threshold 00:41:19 Muscle Health & Aging 00:46:02 Supplements & Creatine; Dietary Protein 00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk 00:52:43 Effects of Dietary Protein & Exercise on Body Composition 01:03:06 Thermic Effects, Protein  01:05:02 Sponsor: InsideTracker 01:06:14 Protein & Satiety, Insulin & Glucose 01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein 01:17:48 Dietary Protein, mTOR & Cancer Risk 01:21:36 Muscle Span & Aging, Sedentary Behaviors 01:24:00 Mixed Meals, Protein Quality, Fiber 01:29:21 Inactivity & Insulin Resistance, Inflammation 01:38:43 Exercise & Myokines, Brain Health & BDNF 01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground” 01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones 01:58:19 Movement, Exercise & Older Adults 02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work 02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen 02:20:18 Fasting, Older Adults; Tool: Meal Timing 02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc 02:30:59 Medications & Muscle Health 02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle 02:40:48 Benefits of Skeletal Muscle & Aging 02:42:16 Tools: Nutrition & Resistance Training for Muscle Health 02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points 02:52:00 Mindset Tools: Neutrality; Health & Worth 03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book Disclaimer
    Huberman Lab
    enJune 24, 2024

    Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

    Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It
    I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:06 Skeletal Muscle 00:04:06 Sponsors: Absolute Rest & Momentous 00:07:20 Quantity & Quality; Organ System; Health & Performance 00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types 00:15:46 What is Muscle?, Muscle Fibers, Tendon 00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age 00:24:03 Myonuclei & Adaptability 00:26:27 Muscle Fiber Types, Variable Muscle Functions 00:32:24 Fiber Type & Lifestyle Factors 00:34:54 Sponsors: David Protein & AG1 00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units 00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality 00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI) 00:56:21 FFMI, Elite Athletes, Muscle Mass 01:00:59 Muscle Asymmetry; Too Much Muscle Possible? 01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles 01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule 01:15:27 Sponsors: Maui Nui & Renaissance Periodization 01:17:51 Investigate: Muscle Quality & 4 Movement Principles 01:23:34 Muscle Quality & 3 Performance Principles  01:26:42 Interpret: Muscle Speed, Age 01:32:45 Muscle Power, Vertical Jump, Broad Jump 01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength 01:44:05 Increasing Strength, Improve Health & Longevity 01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule 01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:56:10 Conclusion from Dr. Andrew Huberman Disclaimer
    Huberman Lab
    enJune 19, 2024

    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity
    In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Zachary Knight 00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up 00:07:07 Hunger & Timescales 00:11:28 Body Fat, Leptin, Hunger 00:17:51 Leptin Resistance & Obesity 00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons 00:30:26 Sponsor: AG1 00:32:15 Body Weight & Obesity, Genes & POMC Neurons 00:39:54 Obesity, Genetics & Environmental Factors 00:46:05 Whole Foods, Ultra-Processed Foods & Palatability 00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning 00:58:55 Calories vs. Macronutrients, Protein & Salt 01:02:23 Sponsor: LMNT 01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure 01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy 01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea 01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects 01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133 01:34:49 Alpha-MSH & Pharmacology 01:40:41 Dopamine, Eating & Context 01:46:01 Dopamine & Learning, Water Content & Food 01:53:23 Salt, Water & Thirst 02:03:27 Hunger vs. Thirst 02:05:46 Dieting, Nutrition & Mindset 02:09:39 Tools: Improving Diet & Limiting Food Intake 02:14:15 Anti-Obesity Drug Development 02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 17, 2024

    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness
    I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:07 Heart 00:03:55 Sponsors: Vitality Blueprint & Rhone 00:07:27 Muscle Types 00:09:54 VO2 max, Health & Mortality 00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality 00:25:23 Sponsor: AG1 00:26:54 Disease, Health & Mortality 00:30:02 Cardiac Muscle & Heart 00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages 00:43:53 Pacemakers & Heart Rate, Vagus Nerve 00:50:35 Why Doesn’t the Heart Get Sore? 00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output 00:59:21 Heart Rate Variability 01:02:41 Sponsors: Momentous & LMNT 01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate 01:13:37 Respiratory Rate & Stress 01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max 01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges 01:23:16 Tool: Interpretation: VO2 Max & Ranges 01:30:45 Athletes & Highest VO2 Max Scores 01:35:53 Elite Athletes & Context for VO2 Max Scores 01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle 01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency 01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:59:55 Conclusion from Dr. Andrew Huberman Disclaimer
    Huberman Lab
    enJune 12, 2024

    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions
    In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games. He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.  Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.  This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Helix Sleep: https://helixsleep.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Jonathan Haidt 00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv 00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media 00:12:48 Mental Health Trends: Boys, Girls & Smartphones 00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood 00:20:40 The Tragedy of Losing Play-Based Childhood 00:28:13 Sponsor: AG1 00:30:02 Girls vs. Boys, Interests & Trapping Kids 00:37:31 “Effectance,” Systems & Relationships, Animals 00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography 00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development 00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution 00:59:48 Sponsor: LMNT 01:01:23 Social Media, Trolls, Performance 01:06:47 Dynamic Subordination, Hierarchy, Boys 01:10:15 Girls & Perfectionism, Social Media & Performance 01:14:00 Phone-Based Childhood & Brain Development, Critical Periods 01:21:15 Puberty & Sensitive Periods, Culture & Identity 01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward 01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids 01:41:48 Changing Childhood Norms, Policies & Legislature 01:49:13 Summer Camp, Team Sports, Religion, Music 01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks” 02:03:14 Casino Analogy & Ceding Childhood; Social Media Content 02:09:33 Adult Behavior; Tool: Meals & Phones 02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones 02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill 02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 10, 2024

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre
    Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 at the Brisbane Convention & Exhibition Centre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Mentioned Huberman Lab Non-Sleep Deep Rest Protocols Huberman Lab Guest Series with Dr. Matt Walker Huberman Lab Guest Series with Dr. Paul Conti Huberman Lab Guest Series with Dr. Andy Galpin Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds Perform with Dr. Andy Galpin Timestamps 00:00 Introduction 00:31 Sponsors: AG1 & Eight Sleep 03:48 Nicotine Discussion 07:42 ADHD Management: Tools & Medications 12:43 Sleep Deprivation & Recovery 18:54 Understanding & Addressing Burnout 22:12 Daily Nutrition & Eating Habits 24:40 Understanding Food & Neural Pathways 26:21 The Benefits of Elimination Diets 27:21 Intermittent Fasting & Personal Diet Choices 28:23 Top Health & Fitness Recommendations 30:50 The Value of Non-Sleep Deep Rest (NSDR) 33:08 Testosterone Replacement Therapy Insights 38:02 Breathing Techniques for Stress & Focus 41:46 Morning Sunlight & Circadian Rhythms 43:18 Parenting Tips for a Healthy Start 49:03 Final Thoughts & Gratitude Disclaimer
    Huberman Lab
    enJune 07, 2024

    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality
    In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health. We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  AeroPress: https://aeropress.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Dr. Mary Claire Haver 00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp 00:06:26 Menopause, Age of Onset 00:09:50 Perimenopause, Hormones & “Zone of Chaos” 00:14:42 Perimenopause, Estrogen & Mental Health 00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health 00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy 00:29:42 Sponsor: AG1 00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs 00:38:18 Women’s Health: Misconceptions & Research 00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat 00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake 00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome 00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle 01:05:18 Sponsor: InsideTracker 01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition 01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse” 01:24:00 Estrogen & Testosterone: Starting HRT & Ranges 01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms 01:37:57 OB/GYN Medical Education & Menopause 01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack” 01:46:53 Collagen, Cellulite, Bone Density 01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT  01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors 02:01:55 Post-menopause & HRT, Sustained HRT Usage 02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol 02:09:09 Male Support; Rekindle Libido 02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat 02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 03, 2024

    Related Episodes

    How To Do a Reverse Diet: Full Guide! Part 1

    How To Do a Reverse Diet: Full Guide! Part 1

    Hi friends! This episode is all about how to do a Reverse Diet: Full Guide! Part 1 of 2 Parts.

    Get Your FREE ebook on keto: https://www.ketogenicgirl.com/pages/free-ebook

    Try the 28 Day Ketogenic Girl Challenge: https://www.ketogenicgirl.com

    Special thank you to Fast Keto sponsors:

    Unlock Your Body's Data using a Nutrisense Continuous Glucose Monitor (CGM)! Analyze how your body responds to food, exercise, stress, and sleep in real-time. Visit Nutrisense.io and use the code KetogenicGirl for $25 off YOUR first month!

    -

    For a limited time, new members can get the Essentials Bundle! Get 2 lbs of pork chops, up to 3 lbs of chicken breasts, and 2 lbs of ground beef for FREE in your first box. when you sign up for ButcherBox by going to https://butcherbox.com/fastketo. That’s https://www.butcherbox.com/fastketo to get 2 lbs of pork chops, up to 3 lbs of chicken breasts, and 2 lbs of ground beef for FREE in your first box.with your first order!

    -

    Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet[, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet]. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

    106: The Man Who Did Not Eat For 382 Days

    106: The Man Who Did Not Eat For 382 Days

    Angus Barbieri didn’t eat for 382 consecutive days and lost 276 lbs. He went from being morbidly obese and weighing 456 lbs to 180 in a little over a year.

    This is his story and what it can teach us about fat loss and potentially skipping the odd meal here and there.

    Enjoy!

    --

    1-ON-1 COACHING

    Nutritional Coaching

    Workout Programming

     

    FOLLOW MARCUS

    Instagram 

    Facebook 

    YouTube

    Episode 71 When to Eat with Intermittent Fasting (The Fasting Podcast & YouTube WOW)

    Episode 71 When to Eat with Intermittent Fasting (The Fasting Podcast & YouTube WOW)

    Episode 71 talks about when you might want to start and stop eating with time-restricted eating or intermittent fasting. How early or late in the day, snacking or not, how many meals per day? And, how does our social life affect the choces about when to eat?

    www.JPWOWPrograms.com, Julie@JPWOWPrograms.com, , @JPWOWPROGRAMS on Facebook, Twitter, Pinterest, Instagram and JuliePhillipsCNHP on Linkedin 

    EP 17: Autophagy and Loose Skin

    EP 17: Autophagy and Loose Skin

    Are you like many other folks who dread the potential loose skin results after weight loss?

    Did you know your body is able to "consume," tighten and firm up skin through a beautiful, natural process through fasting, called #Autophagy?

    This week's episode talks all about this natural, fasting-activating healing method called autophagy. While results will vary from person to person, you too can achieve incredible skin results with these natural bodily processes, through fasting.

    >>If you need assistance or support on your journey, I am here, please reach out: TheFastingFocusedLifestyle.com 

    Show Notes:

    1. Medicine Net: How long do you need to fast for Autophagy? https://www.medicinenet.com/how_long_do_you_need_to_fast_for_autophagy/article.htm
    2. YouTube: Dr Jason Fung: Autophagy and its benefits: https://www.youtube.com/watch?v=W_kfrBpVfto
    3. Naomi: Avoid loose skin with Fasting & Autophagy: https://naomiw.com/blogs/nutrition/avoid-loose-skin-when-dieting-with-autophagy#:~:text=Yet%20another%20feature%20of%20fat,concept%20alone%20changes%20the%20game.
    4. Cedars Sinai: Autophagy: Recycling is good for your body too: https://www.cedars-sinai.org/blog/autophagy.html 

    Episode 67: My Favorite Digestive & Gut Aid Helps Fasting (The Fasting Podcast WOW (Wellness & Optimal Weight))

    Episode 67: My Favorite Digestive & Gut Aid Helps Fasting (The Fasting Podcast WOW (Wellness & Optimal Weight))

    Episode 67 explains the types and benefits of enzymes taken with meals and away from meals. It explains the importance of probiotics and the special value when combined with the enzymes on an empty stomach - a great aid during fasting or otherwise. The best-in-class favorite digestive & gut aid also includes minerals/electrolytes, chromate, herbals for digestion & perhaps leaky gut, and D3 to help the calcium absorb.  Amounts & wholesale costs are included in the episode.

    Product if noone else referred you: www.AirAndNutrients.com 

    www.JPWOWPrograms.com, Julie@JPWOWPrograms.com, , @JPWOWPROGRAMS on Facebook, Twitter, Pinterest, Instagram and JuliePhillipsCNHP on Linkedin