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    How to Optimize Testosterone & Estrogen

    enApril 12, 2021

    Podcast Summary

    • Achieving Hormone Optimization through Behaviors, Nutrition, Exercise, and SupplementationTaking on specific behaviors, nutrition, exercise, and supplementation can improve overall wellbeing and impact estrogen and testosterone levels. Anabolic steroids are not the only way to impact sex steroid hormones, and other factors like exercise, cold exposure, and breathing patterns can play a role as well.

      Hormone optimization can be achieved through specific behaviors, nutrition, exercise, and supplementation tools. The concept of Salutogenesis in the allopathic medicine field emphasizes that taking on particular behaviors can promote wellbeing above where you would be if you were not doing those behaviors. Estrogen and testosterone ratios have profound influence on feelings of wellbeing, optimism, anxiety, and reproduction. Anabolic steroids are heavily used and abused in the sports community, but there are also many steroids that are not anabolic steroids that can impact sex steroid hormones. Specific types of exercise, cold exposure, and breathing patterns can impact sex steroid hormones, both estrogen and testosterone.

    • Understanding Hormones and Their FunctionsHormones such as estrogen and testosterone are essential for the proper functioning of the body. These hormones are produced by different glands and can impact our behavior, mood, and overall health. Checking hormone levels with a doctor can help identify any imbalances.

      Hormones such as estrogen and testosterone are produced by glands in the body, including the pineal gland, the hypothalamus, the gonads, and the thyroid gland. Aromatase enzymes in body fat and the testes can convert testosterone into estrogen, which is important for hormone optimization. Pre-pubescent females have low estrogen levels, while puberty causes levels of estrogen to skyrocket before dropping during menopause. Testosterone levels fluctuate across the lifespan, with competition playing a powerful role in activating it. Testosterone also reduces anxiety, promotes novelty, and promotes competitive behavior by changing the threshold for stress in the amygdala. Variations in hormone levels occur across individuals, and consulting with a medical doctor, specifically an endocrinologist, is recommended for hormone examination.

    • The Relationship between Hormones and Sexual BehaviorTestosterone is important for stress reduction, competition, and mating in males, while females rely on it for reproductive behavior. Both estrogen and testosterone are crucial for male libido. Vitamin B6 can reduce the refractory period.

      Testosterone plays a crucial role in reducing stress and anxiety in males of a species and promoting forging type behaviors, novel seeking, and mating. Competition itself can increase testosterone, and dopamine and testosterone work together. In females, testosterone increases their libido and seeking out of reproductive behavior, while estrogen promotes consensual receptivity. In males, both estrogen and testosterone are important for libido, while sex itself can increase testosterone levels depending on ejaculation. Prolactin release sets the refractory period in males, which can be reduced through vitamin B6 intake.

    • Impact of Sexual Behavior and Parenthood on Hormone LevelsSexual activity can increase testosterone levels, but becoming a parent can lead to a decrease in testosterone and increase in cortisol and estradiol levels, ultimately leading to a potential change in physical appearance.

      Sexual behavior can increase testosterone levels, with actual intercourse resulting in far greater increases than mere observation. Ejaculation does not adjust testosterone levels, but abstinence or sex after a week or more can lead to a 400% increase in testosterone levels. DHEA can increase both testosterone and estrogen, with the extent of increase depending on individual hormone levels and the presence of aromatase. Becoming a parent results in a decrease in testosterone levels, increased cortisol, and doubled estradiol levels due to an increase in prolactin. This hormone can suppress sex steroid hormones and increase categories of other hormones. This phenomenon, along with a decrease in physical activity, can result in a phenomenon known as the dad bod in both males and females.

    • The Impact of Father's Smell on Parenting Hormones and PheromonesA father's availability and contact with the baby's smell can impact parenting hormones. Illness and pro-inflammatory cytokines decrease desire for sex. Parenting can change hormone levels due to smell or pheromones with established effects such as the Libutti and Bruce effects in animals.

      Father's availability and contact with the baby's smell impact the level of hormones that promote parenting behaviors. Illness and pro-inflammatory cytokines like IOL six decrease the desire for sex and reduce levels of testosterone and estrogen, making them bad for sex steroid hormones. The mere act of parenting can change hormone levels due to smell or pheromones. Well-established pheromone effects in animals include the Libutti, Bruce, Whitten, and Vandenberg effects. The Libutti effect shows that the presence of males changes the oscillation cycle of females. The Bruce effect causes pregnant animals to abort or reabsorb their fetus if a novel male replaces the father for 48 hours.

    • The Science of Human Pheromones and Its EffectsHuman pheromones from sweat and urine can have an impact on menstrual cycles and puberty. The vomeronasal equivalent in humans is a combination of smell and taste, and detecting a partner's t-shirt based on pheromone effects is statistically significant.

      The presence of pheromone effects in humans is still a controversial topic, but studies have shown that pheromones from sweat and urine can modulate menstrual cycle patterns and accelerate or delay puberty. Additionally, the pheromones from male urine can cause a re-introduction of the estrous cycle and a spontaneous abortion of the fetus. Although there is no well-identified pheromone organ in humans, studies have shown that the vomeronasal equivalent in humans is a combination of smell and taste. Furthermore, the accuracy of detecting a partner's t-shirt based on pheromone effects is above statistical significant threshold, indicating the reality of pheromone effects in humans.

    • The Impact of Breathing on Hormones and Mate AttractionBreathing through the nose can improve sleep and hormone optimization, while chemicals in perfumes can mimic pheromones to attract mates. Learning proper breathing techniques can optimize hormone levels and reduce sleep apnea incidences.

      Chemical compounds built into perfumes can be designed to attract mates by mimicking pheromones. In the animal world, taste and smell are crucial for mating, and the Fleming response is a well-documented phenomenon. Apnea, or under-breathing during sleep, can negatively impact hormone levels and is associated with reductions in estrogen and testosterone. However, adjusting breathing patterns while awake can improve sleep and hormone optimization. Breathing through the nose, not the mouth, can improve cosmetic features of the face and optimize hormone levels. Learning to breathe in particular ways can have a significant impact on sleep, reduce the incidence of sleep apnea, and boost various hormones in the body.

    • The Importance of Nose Breathing for Hormonal Balance and Sleep Quality.Proper nose breathing can boost testosterone and estrogen balance while reducing cortisol and apnea. Practice nose breathing throughout the day and during sleep to optimize hormonal levels and improve overall health.

      Breathing properly through the nose can positively impact hormones like testosterone and estrogen, while mouth breathing has negative effects on the attractiveness of one's face and jaw. Studies show that reducing or eliminating apnea in sleep can significantly increase testosterone and balance estrogen to testosterone ratios in males and females. This is achieved by decreasing cortisol levels, which can be achieved through proper breathing. Therefore, it is essential to practice nose breathing during waking hours and while sleeping to optimize hormone levels and reduce the negative effects of apnea on the body.

    • The Benefits of Nasal Breathing and Morning Light Exposure.Nasal breathing during exercise can improve breathing and lung capacity, while morning light exposure can affect hormone levels, including fertility and sex drive. Understanding these relationships can lead to better health optimization strategies.

      Nasal breathing during exercise can have numerous positive effects, including reducing apnea and increasing lung capacity. By dilating the nasal passages, individuals can experience easier breathing through their nose. Additionally, viewing bright light within the first hour of waking can have a direct effect on hormone levels, including fertility and libido. The relationship between light, dopamine, and sex steroids is powerful and has been observed in seasonal breeding animals. Understanding these relationships can lead to a deeper understanding of how to optimize light viewing behavior for overall health.

    • How Animal Fur Color and Seasonal Breeding is Linked to Dopamine and HormonesThe color of animal fur and their breeding patterns are related to dopamine levels, which in turn affects sex hormone levels. Optimizing light exposure early in the day can help boost dopamine levels and balance hormones.

      The color of animals' fur is related to their tendency to breed, which is linked to the levels of sex steroid hormones. Dopamine is the link between these, and it increases all three. This means that animals breed more in the summer months when there is more daylight and less in the winter months, which also affects humans' mood and behavior. To optimize testosterone and estrogen levels, it is crucial to get sufficient light exposure in the eyes early in the day, which increases dopamine levels. It is also important to avoid bright light exposure in the middle of the night, as it suppresses dopamine release and affects testosterone and estrogen levels. Taking care of light viewing behavior is important before considering other ways to optimize hormone levels.

    • Optimizing Sleep and Light Viewing Behavior for Hormone Optimization.Paying attention to sleep patterns and avoiding light exposure at night helps regulate sex steroid hormone levels, which reduces anxiety. Cold exposure through ice baths or cold showers also helps regulate hormones and optimize lifestyle.

      Optimizing sleep patterns and light viewing behavior can have a positive effect on sex steroid hormone levels, which can in turn help reduce anxiety and other issues. The relationship between temperature, day length, and sunlight is also closely tied to hormone levels. Cold exposure, such as ice baths or cold showers, can have positive effects on sex steroid hormones through rebound vasodilation and neural effects. Understanding the science behind these phenomena can help individuals make informed decisions about their lifestyle choices and hormone optimization.

    • The Connection Between Brain Neurons and GonadsCooling neurons that control blood flow can increase testosterone or estrogen levels, while excessive heat is not good for the gonads. Exercise can optimize testosterone levels, benefiting both males and females.

      The gonads, ovaries, and testes are heavily vascularized and have a connection to the neurons in the brain that produce gonadotropin-releasing hormone. Cooling neurons that control vasoconstriction and vasodilation through exposure to cold can increase testosterone or estrogen levels by reducing the entry of blood or lowering it. Excessive heat is not good for the gonads as proteins in sperm are heat-sensitive. Exercise, whether weight training or endurance work, can increase testosterone levels in males and females, but the basis for this effect is not fully understood by scientists. Optimizing testosterone levels has numerous positive effects in both males and females.

    • How Heavy Weight Training Can Increase Testosterone LevelsHeavy weight training without going to failure can cause a boost in testosterone for up to 48 hours. Neural engagement and feedback signals can lead to the production of more testosterone or increased receptor activity. However, over-exertion can increase cortisol levels and lower testosterone.

      Heavy weight training, but not weight training to failure, leads to the greatest increases in testosterone in males and females for about a day or up to 48 hours. The engagement of neurons that recruit high threshold motor units in muscle when moving heavy loads provides a feedback signal to the gonad to produce more testosterone or to increase receptor activity. The optimal protocols for increasing testosterone through weight training are not fully understood, but it is clear that working too hard can increase cortisol levels and reduce testosterone.

    • The Science of Testosterone and ExerciseHeavy weight training without going to failure increases testosterone levels. Follow it up with endurance training and high-intensity interval training. Limit endurance exercise to 75 minutes to avoid increased cortisol levels. Menopause symptoms involve reduced estrogen levels and may require supplemental estrogen.

      Weight training with heavy loads, but not to failure, is the best scientifically supported solution to increase testosterone levels. Endurance activity should be done after weight training to optimize testosterone levels as endurance activity performed first leads to a decrease in testosterone. High intensity interval training increases testosterone levels, but endurance exercise beyond 75 minutes leads to a reduction in testosterone levels due to increases in cortisol. Limiting the endurance exercise to 75 minutes or less and not making it too intense is one way to keep cortisol from increasing. Menopause is characterized by a reduction in estrogen levels, and physicians often prescribe supplemental estrogen to combat its symptoms.

    • Alternative Menopausal TreatmentsBlack cohosh, Panax ginseng and Purearia mirifica offer modest to potent relief for menopausal symptoms. Discuss treatment options with a physician, especially if there is a family history of breast cancer.

      There are potential options besides standard estrogen therapy for menopausal symptoms, including compounds such as black cohosh and Panax ginseng. Quality peer reviewed studies have shown modest improvements in symptoms associated with menopause with these compounds. Purearia mirifica has been found to be very potent in reducing menopausal symptoms in comparison to estrogen replacement therapy. It's important to discuss any supplement options with a physician, especially if there is a concern about supplementing estrogen with a breast cancer background in the family.

    • The Importance of Proper Hormone Balance and SupplementationMaintaining proper zinc, magnesium, and vitamin D levels can promote healthy hormone production. Consult a doctor before taking any hormone-related compounds to avoid negative side effects. Opioid use negatively impacts sex hormones. It is recommended to consult with a doctor for proper supplementation and get regular blood work to ensure healthy hormone levels.

      Maintaining proper levels of zinc, magnesium, and vitamin D can promote testosterone and estrogen production in proper ratios. However, it is important to consult with a doctor before taking any hormone-related compounds as they can have serious implications. Opioids are known to negatively impact sex steroid hormones, and excessive use can have numerous endocrine syndromes and disruptions. While there is a vast range of products available in the market, from deer antlers to bull testes, to increase testosterone, it is always safer and recommended to consult a doctor for proper supplement doses. It is also advised to get regular blood work done to ensure proper androgen and vitamin D levels.

    • The Impact of Supplement Compounds on AndrogensSupplement compounds like creatine, Tonga Ali, and boron may have benefits for adjusting androgens like testosterone and dihydrotestosterone, but it's important to research extensively and approach them with caution to understand potential side effects.

      Supplement compounds like creatine, Tonga Ali, and boron have been supported by scientific literature for their ability to adjust androgens such as testosterone and dihydrotestosterone. Creatine has evidence of increasing DHT, but its impact on hair loss can depend on individual susceptibility. Tonga Ali has pro-fertility, pro-free testosterone, and subtle aphrodisiac effects, while also being anti-estrogen. Boron is also interesting as research has shown it to increase free testosterone and decrease estrogen levels. While these supplements may have their benefits, it's important to approach them with caution and research extensively to understand their potential side effects on different organs and tissues.

    • Caution in Hormonal ModulationBoron supplementation may increase testosterone, but cautious examination of potential side effects is necessary as androgen and estrogen modulation can increase cancer risk. Testosterone levels should be within a personalized range for specific goals, and careful consideration of active steroids is advised.

      Boron supplementation has some scientific support for freeing up more testosterone, but it is important to be cautious when modulating hormones, especially androgens and estrogens. Any tissue that recycles itself is prone to cancers, and those tissues thrive on androgens and estrogens to create more tumors. It is not the goal to free up all testosterone, but to get free testosterone into a range that works for your particular goals and needs. In addition, there are active steroids that have bioavailability or their metabolites are bioavailable, and they have been shown in a study to have significant increases in muscle mass strength, hypertrophy effects, and other expected androgen increases when given in conjunction with strength training. When considering hormonal optimization, caution and careful examination of side effects is always crucial.

    • The Impact of Hormonal Supplementation on Sports Performance and FertilityHormone supplementation can enhance sports performance and fertility, but effects vary and depend on an individual's hormonal makeup. It's crucial to be aware of potential impacts on gene expression, strength, and anxiety levels.

      Supplementation with hormones can have a significant impact on sports performance and fertility. Hormones like luteinizing hormone may be increased through the use of prescription drugs like HCG. For those interested in increasing for dojo aggressiveness, FADOGI HRESTIS may increase luteinizing hormone levels. However, it's important to note that supplementation effects can be subtle and varied depending on an individual's hormonal makeup. It's crucial for athletes and individuals seeking hormone therapy to be aware of the potential impact on gene expression, strength, and anxiety levels.

    • Approaching Hormone Supplements with CautionBefore taking hormone supplements, consult with a healthcare provider and monitor hormone levels through regular blood tests and ovulation tracking. Opt for supplements that support hormone production instead of creating a significant increase. Be cautious of potential side effects and toxicity.

      Modifying estrogen or testosterone levels through supplements can have both positive and negative effects on the body and should always be approached with caution. It is important to monitor hormone levels through regular blood tests and tracking ovulation cycles. Supplements that support the overall production of these hormones, such as magnesium, T3, and zinc, may be a better option than those that create a significant increase in hormone levels. Some supplements, such as bull by Natalie census, may have liver toxicity and should be used with caution.

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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