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    How to Enhance Your Gut Microbiome for Brain & Overall Health

    Establishing a healthy gut microbiome during the first three years of life is essential for immune system function and brain to gut signaling; antibiotic exposure can damage it, but re-establishing it can help improve mental and physical health.

    enFebruary 28, 2022

    About this Episode

    In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Gut Microbiome  (00:03:19) Sponsors: AG1, LMNT (00:06:55) Your Gut-Brain Axis  (00:09:44) Gut-Brain Anatomy (00:15:32) Microbiota vs. Gut Microbiome  (00:20:01) Roles of Gut Microbiome  (00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach  (00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger (00:38:02) Glucagon Like Peptide 1; GLP-1  (00:42:22) Tools: ‘Free Will’ & Food Cravings  (00:44:46) Mechanical Cues from Gut to Brain (00:49:05) Dopamines, Vomiting  (00:52:06) Indirect Signals from Gut Microbiota (00:59:30) Gut Microbiome “Critical Periods”  (01:03:08) How Gut Health Controls Overall Health  (01:12:25) What is a Healthy Gut Microbiome? (01:15:00) Tools: Enhance Your Gut Microbiome (01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods  (01:37:07) High-Fiber Diets & Inflammation (01:40:58) Artificial & Non-Caloric Sweeteners  (01:44:27) Structure & Function of Gut-Brain Axis  (01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • By taking care of our gut health, we can positively impact our brain function, metabolic and immune system functions, and nervous system functioning. The gut microbiome and neurons residing in the intestines communicate with the brain, affecting our emotions and mood.
    • Understanding the complexity of the gut microbiome and its communication with the brain can help improve overall health and well-being. Early-life experiences and behaviors can shape the micro-environments in the gut, impacting gut-brain signaling.
    • The gut microbiome is a complex ecosystem of microbacteria that play a crucial role in our digestive system and overall health. It is influenced by our diet, environment, and lifestyle choices. Nurturing a healthy microbiome is essential for maintaining optimal health and wellness.
    • Gut microbiota play a crucial role in digestion, immune and brain function. Supporting them is important for overall health, as they produce neurochemicals that influence food-seeking behaviors and communicate with the nervous system.
    • Our cravings for sweet foods are not just about taste, but are also influenced by gut sensations that send electrical signals to our brain, triggering a selective preference for certain nutrients.
    • The gut sends crucial signals to the brain about the nutrients we need, while hormones like dopamine and ghrelin motivate us to seek out specific foods. Both systems work together to drive our eating habits.
    • Our gut-brain signaling mechanisms, influenced by parallel pathways, can impact our subconscious signaling and ultimately affect our food choices. Recognizing the role of our gut can help regulate our appetite and behavior.
    • Our gut and brain have a close relationship that impacts our behavior. Understanding this connection can help us make better choices regarding our diet and overall health.
    • The gut communicates with the brain through chemical and mechanical signals, and the gut microbiota can synthesize neurochemicals that indirectly impact the body and brain. Understanding this communication is crucial to promoting optimal health and behavior.
    • Certain gut bacteria can positively impact our mood by synthesizing neurotransmitters. The environment for these bacteria to flourish is vital for overall health, and early exposure shapes our microbiota. The gut and brain are interdependent.
    • Establishing a healthy gut microbiome during the first three years of life is essential for immune system function and brain to gut signaling; antibiotic exposure can damage it, but re-establishing it can help improve mental and physical health.
    • A diverse gut microbiome is crucial for immune system, brain function, and mental health. Diet, probiotics, and lifestyle changes can help improve this.
    • Maintaining a healthy gut requires balance between probiotic intake and a diverse but not excessive microbiota. Avoid stress and fasting, eat appropriate foods, and seek a balance of prebiotic fiber for optimal gut health.
    • To support a healthy gut microbiome, consume fiber-rich and low sugar fermented foods, consider prebiotics or probiotics, prioritize sleep, hydration, nutrition, and limit stressors. Consult with a doctor before changing your plan.
    • Gradually increasing your intake of low sugar fermented foods with live active cultures, such as plain yogurt, kimchi or sauerkraut, for six weeks can improve gut microbiome diversity and reduce inflammation for overall health benefits.
    • Consuming fermented foods can improve gut microbiome and reduce inflammation signals, but it's important to choose options with live active cultures and spread them out throughout the day. Making fermented foods at home can be a cost-effective alternative.
    • Making and consuming fermented foods, like sauerkraut and kombucha, can improve gut microbiome diversity, which could help to reduce microglial cell inflammation and improve overall gut-brain health.
    • Consuming fiber and fermented foods can increase gut microbial diversity and decrease inflammation, while the impact of artificial sweeteners on the gut microbiome is still up for debate. It's ultimately a personal choice to consume or avoid them in order to maintain a healthy gut and overall wellbeing.
    • A healthy gut-brain axis requires a diverse microbiome. Restrictive diets and fasting may not help, but high-quality non-processed foods with prebiotic fiber and moderate probiotics can benefit. Ingesting fermented foods can reduce inflammation and improve diversity. Only take high-dose probiotics on a doctor's advice.

    📝 Podcast Summary

    The Gut-Brain Connection and its Impact on Overall Health

    The gut and the brain communicate with each other in a two-way street, and the gut includes the entire digestive tract. The gut and brain's bi-directional communication affects brain function and metabolic and immune system functions. The gut feeling is a result of this communication. The gut microbiome works with the digestive tract to affect the body's overall nervous system functioning. Taking care of gut health is vital in all aspects of our well-being. This episode is a primer for the upcoming guest episode with Dr. Justin Sonnenberg, an expert on the gut microbiome. The gut-brain signaling includes neurons residing in the intestines that communicate with the brain, releasing specific neurochemicals like serotonin and dopamine.

    The Connection Between Gut and Brain

    The gut and brain are connected through the peripheral nervous system, with nerve cells in the gut communicating with the brain to influence thoughts and feelings. The gut is not just one component, but a series of micro-environments with different degrees of acidity that allow certain microbiota to thrive. These micro-environments are shaped by early-life experiences and behaviors. The digestive tract is a long tube with bumps and grooves in the mucosal lining made up of microvilli that push things along the tract. Microbiota reside everywhere along the lumen of the digestive tract, and there are little niches where they can thrive best. These structures are important for gut-brain signaling.

    Understanding the Importance of Gut Microbiome for Our Health

    The gut microbiome is made of trillions of microbacteria that help with digestion and signal good things to the brain. They are influenced by what we eat, who we interact with, and our environment. Although they have their own purposes, they also contribute to our digestion. The microbiome is composed of bacteria and all the genes that they make. They are constantly turning over in our gut, and some stay there for long periods of time while others leave. The microbiome is impacted by the chemistry of our gut and the food we eat. Overall, our microbiome is essential for maintaining our overall health and well-being.

    The Vital Role of Gut Microbiota in Overall Health

    The microbiota in your gut helps with digestion by making enzymes, metabolizing neurotransmitters, and communicating with the nervous system. They produce genes that ferment and digest nutrients, as well as produce neurochemicals like GABA that influence brain functions. The presence of neurons in the gut, specifically neuro pod cells, pay attention to the nutrients and microbiota present, sending signals to the brain that can influence food-seeking behaviors. Supporting the microbiota in your gut is important to maintain immune system function, brain function, and digestion. Therefore, a healthy gut microbiome is crucial for overall health.

    The Role of Gut Neurons in Our Sweet Food Desires

    Our subconscious desire for sweet foods is not just dependent on taste, but also on gut sensations that occur through neurons in the gut that signal to our brain. These neurons have a cell body called the NoDoz ganglion that sends a process to the gut and another to the brain. These neurons sense different nutrients, and when they sense sugar, they send signals in the form of electrical firing up to the brain, triggering activation of other brain stations that cause us to crave more of that particular food. Even if we can't taste sweet foods, we still have a selective preference for them. Our experience and desire for certain foods have everything to do with their taste, texture, sensation, and subconscious processing in the gut through neuromodulators.

    How the Gut-Brain Axis Drives Our Eating Habits

    The gut-brain axis has an incredible system of signaling where the neuro pod neurons sense nutrients in the gut and communicate them to the brain, causing us to seek out more of the foods that deliver those nutrients. Dopamine and ghrelin are important neuromodulators that impact motivation, craving, pursuit and stimulate us to seek out food when we haven't eaten in a while. While dopamine is triggered by sweet foods, fatty acids, and amino acids, ghrelin increases with fasting or eating lesser. Both the fast and hormone-related systems originating in the gut, converge on neural circuits for feeding that operate in parallel to drive us to eat more or eat less and are always operating in parallel.

    The Impact of Parallel Pathways on Gut-Brain Signaling

    The concept of parallel pathways is present in biology where multiple accelerators and breaks are always present in a system, and this impacts the gut-brain signaling mechanisms that adjust appetite. GLP one or glucagon-like peptide one is a pathway that can be stimulated by ingestion of certain foods, prescription drugs, and others, which can change the activity of neurons in the hypothalamus that cause feeding behavior. Therefore, our subconscious signaling, including hormonal and neural signals, impacts our brain functions, including the choices we make regarding food. This raises questions about free will, and while the debate continues, it's essential to recognize the significant role our gut plays in regulating our appetite and behavior.

    The Hidden Influence of Our Gut on Our Brain

    Our body is shaping the decisions that our brain is making, and we're not aware of it at all. The way that the gut and the brain communicate is both chemical and mechanical. We have direct and indirect signaling from the gut to the brain. By understanding how our body influences our brain, we can gain insights and understanding into our own behavior. This knowledge can be particularly useful for people who want to maintain a healthier lifestyle. They can leverage this information to improve their eating habits as well as avoid certain foods that might be harmful. The gut-brain connection is a complex process and it involves various signaling mechanisms, and it can impact our behavior in profound ways.

    Gut-Microbiota Communication and Its Impact on the Brain

    The gut communicates with the brain through chemical and mechanical signals that can prompt the release of dopamine and neural circuits that control feeding behavior and vomiting. The brain is sensitive to the amount of signaling from the gut, which can be influenced by the gut microbiota. These little bugs can synthesize neurochemicals that can impact the cells of the body and brain indirectly, creating chemical substrates that allow the brain to feel great or lousy and to seek out or avoid certain behaviors. This constitutes indirect signaling, which bridges the gap between neuronal and hormonal signals from the gut to the brain and includes the microbiome.

    The Powerful Synergistic Effect of Gut and Brain on our Health

    Certain gut microbiota can synthesize and increase baseline levels of neurotransmitters dopamine, serotonin, and GABA, leading to enhanced mood and wellbeing. However, neural circuits in the brain and body still specifically release these neurotransmitters in response to certain events and experiences. The correct environment for these gut microbiota to thrive is crucial for overall health, and early exposure to certain microbiota in the first three years of life has a profound impact on the overall menu of microbiota we carry within our body. This highlights the powerful synergistic effect of the gut and the brain acting both in parallel and directly influencing one another.

    The Importance of a Diverse Gut Microbiome.

    Establishing a diverse gut microbiome in the first three years of life is critical for long-term outcomes in brain to gut and gut to brain signaling, as well as for the immune system. Exposure to antibiotic treatment early in life can be detrimental to the establishment of a healthy gut microbiome, but re-establishing a healthy gut microbiome can rescue some of those deficits. Studies show that the gut microbiome is influencing and creating neurotransmitters that impact mood, mental health, and immune health. The gut microbiome also impacts social behavior, as shown in mouse models of autism, which were corrected by L. Routery, a particular gut microbiota that can trigger dopamine release and oxytocin release through a vagal nerve pathway. Fecal transplants have also been successful in treating colitis.

    The Power of a Healthy Gut Microbiome on Bodily and Mental Health.

    The microbiota present in fecal matter can have therapeutic effects and impact bodily health. Fecal transplants from healthy donors have shown success in treating certain conditions, including obesity. However, negative outcomes have also been observed if the donor has certain metabolic syndromes. Creating a healthy gut microbiome environment is important for immune system and brain function. Studies have shown a correlation between microbial diversity and variables like loneliness, wisdom, emotional wellbeing, and lack of depressive symptoms. This highlights the power of the microbiota in shaping brain chemistry and mental health. Gut microbiome diversity is a good thing, and there are ways to improve it through diet, probiotics, and other lifestyle changes.

    Finding Balance in Probiotics and Gut Health

    Maintaining a healthy gut microbiome is important for overall wellbeing but excessive intake of probiotics can lead to brain fog. While having diverse microbiota is good, excessive microbiota diversity can be problematic as well. Despite not being able to time travel to improve our gut microbiome, we should seek to improve its conditions. Stress and long periods of fasting can negatively impact the gut microbiome. Although prebiotic fiber is important to feed the microbiome, low fiber diets have anti-inflammatory effects and may improve certain microbiota species. It is important to eat the appropriate foods that encourage the development of microbiota that we need most.

    Maintaining a Healthy Gut Microbiome: Tips and Considerations

    Maintaining a healthy gut microbiome involves ingesting certain types of foods rich in fiber and low sugar fermented foods; augmenting the microbiota system through prebiotics or probiotics at a low to moderate level, especially under stressful or dysbiosis conditions. Fasting may actually cause a disruption to certain healthy elements of the gut microbiome but may also lead to an increase in healthy gut microbiota after the fast is broken. Maintaining overall health and well-being through sufficient deep sleep, proper hydration and nutrition, limiting prolonged stressors, and proper social interactions are foundational to supporting gut-brain signaling, immune function, and neurotransmitter creation. Consult your physician before making any changes to your nutritional or supplementation plan.

    Adding More Fermented Foods to Your Diet for a Healthier Gut Microbiome.

    Increasing the amount of fermented foods in our diet can help improve gut microbiome diversity and reduce inflammation, as shown in a study by Justin Sonnenberg's and Chris Gardner's labs at Stanford. Ramp up gradually from one serving a day to around six servings per day for six weeks to reach this benefit. The duration of time that one ingests fermented foods daily is more important than the number of servings. Stick to low sugar fermented foods that contain live active cultures, such as plain yogurt, kimchi or sauerkraut. In contrast, increasing fiber intake may not always increase microbiota diversity, but it's still useful for overall health.

    The Benefits of Fermented Foods for Gut Health and Inflammation Reduction.

    Consuming fermented foods like sauerkraut and kimchi can positively impact gut microbiome and reduce inflammation signals in the brain and body. However, store-bought fermented foods may not contain live active cultures and yogurt with added sugar may not have the same effect on microbiome. It is important to choose fermented foods that you enjoy consuming and spread it out throughout the day for the best results. While high-fiber intake increased the number of enzymes that digest fiber, it did not have the same positive impact on microbiota as fermented food diet did. Making fermented foods at home can be a low-cost alternative to buying expensive store-bought options.

    Fermented Foods for Gut-Brain Health.

    Eating fermented foods can be an affordable way to improve microbiome diversity and gut-brain health. Homemade sauerkraut can be easily made by following Tim Ferriss's protocol, while low-cost kombucha can also be made at home using a SCOBY. It is important to follow the protocol carefully, such as scraping off the material from the surface, to avoid harmful microbes. Pickles in vinegar water rarely contain ferment, so it is important to look for those that do. Ingesting more servings of fermented food per day can be beneficial for gut microbiome, which in turn affects microglial cell inflammation in the brain. Eating fermented foods can be a convenient and effective way to improve gut-brain health.

    The effects of artificial sweeteners on gut health

    Ingesting fiber and fermented foods helps increase gut microbial diversity and reduces inflammation, but the effect of artificial sweeteners on the gut microbiome is still controversial. Neural pod cells in the gut have specificity in signaling the presence of real sugar vs. artificial sweeteners to the brain, which may have implications for calorie intake. While animal studies show disruptions in the gut microbiome with high artificial sweetener intake, no equivalent effect has been shown in humans. It's ultimately an individual choice whether to consume artificial sweeteners or not. A healthy microbiome is essential for overall health, and fiber and fermented foods can aid in achieving that.

    Maintaining a Diverse Microbiome through Diet and Probiotics

    Maintaining a diverse microbiome is necessary for a healthy gut-brain axis function. While it is unknown which microbiota species must be enhanced or suppressed, restrictive diets and fasting may not always promote or degrade the gut microbiome. Chronic stress and antibiotics can disrupt the microbiome, but high-quality non-processed foods that include prebiotic fiber and probiotics at moderate levels can be healthy. Ingesting fermented foods can immensely benefit reducing inflammatory markers and improving microbiota diversity along the gut-brain axis. However, high-dose probiotics found in prescription form or pill form should be reserved for severe chronic stress or cases where a doctor prescribes them. It's essential to follow a doctor's advice and consult them before taking any supplement or changing to a new diet.

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    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
    In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:33:33 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:57:14 Sponsor: InsideTracker 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
    This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
    Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources Foundational Fitness Protocol Timestamps (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: Periodization & the Philosophy of Fitness Unlocking the Secrets of Sleep: Insights & Tools Chronotypes and Personalized Sleep Strategies The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep Exploring Naps & Non-Sleep Deep Rest (NSDR) Effective Learning & Note-Taking Strategies The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac Disclaimer

    Protocols to Strengthen & Pain Proof Your Back

    Protocols to Strengthen & Pain Proof Your Back
    In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  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 Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:34:58) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:04:10) Sponsor: Plunge (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
    This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  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  WHOOP: https://join.whoop.com/huberman  Waking Up: https://wakingup.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors
    In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  Mateina: https://drinkmateina.com/huberman  LMNT: https://drinklmnt.com/huberman  Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:40) Sponsors: Eight Sleep, Mateina & LMNT  (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:30:41) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:56:32) Sponsor: Waking Up (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer