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    • The Power of Music: How it Impacts Our Brain and BodyMusic is more than just a sensory experience; it has the ability to influence our emotions, enhance learning and memory, and improve brain plasticity, making it a valuable tool for enrichment and enjoyment.

      Music is not just an external experience, but a neurological phenomenon that activates nearly every part of our brain. When we listen to music, our brain and body become part of the instrument that contributes to our perception of the music. Different types of music activate different neural circuits in our brain, creating different brain and bodily states. We can leverage music to shift our emotions, enhance learning and memory, and even enhance brain plasticity. Research has shown that listening to music during rest periods or in between bouts of work is more beneficial than listening to music while working. Overall, music plays a fundamental role in our lives and can be used as a tool for enrichment and enjoyment.

    • The Power of Music in Evoking Emotions and Connecting PeopleMusic has a unique ability to convey complex emotions, connect people on a deeper level, and imply intention, making it a powerful form of human communication.

      Music has a unique power to describe and evoke emotions with a tremendous degree of nuance. While it may fall short in explaining objects, it excels in conveying complex and subtle feelings. Even without lyrics or words, music can make us feel a wide range of emotions, from happiness to sadness, and everything in between. Additionally, music has the ability to evoke empathy within us, allowing us to connect with others on a deeper level. This is because music not only enters our ears, but also activates the neurons in our brain and body, aligning their frequencies with the sounds we hear. Moreover, music can imply intent, as demonstrated by the changing cadence of distant drumming. Overall, music is a powerful form of human communication that predates spoken language.

    • The Power of Music: Communicating Emotion and MotivationMusic has a unique ability to convey emotions and motivate us, with different frequencies and patterns of sound evoking specific emotional responses and influencing our movements.

      Music has the power to convey intent and evoke emotions in a way that spoken language cannot. Different frequencies and patterns of sound in music can communicate distinct emotional states and intentions, such as aggression or empathy. This innate response to music is seen even in babies as young as three months old, who move rhythmically in response to certain frequencies. Furthermore, music not only stimulates our auditory system, but also activates neural circuits related to movement in our body. This connection between music and movement is universal and can be observed in how people dance, with different musical patterns evoking different types of bodily movements. The impact of music on our nervous system and body reveals its profound ability to influence our emotions and motivations.

    • The Positive Effects of Listening to Music on Our HealthListening to our favorite music for just a short period daily can improve our overall wellbeing by lowering our heart rate, promoting relaxation, and benefiting both our mental and physical health.

      Listening to music, specifically our favorite music, for just 10 to 30 minutes a day can have significant positive effects on our bodily physiology. Studies have shown that it can lower our resting heart rate and increase heart rate variability, which is a good thing as it reflects balance and relaxation in our nervous system. The effects of music on our health are not limited to the time we are listening to it, but also persist throughout the day, even during sleep. This suggests that listening to music can benefit both our mental and physical health. Furthermore, recent research indicates that these effects are likely due to the changes in our breathing patterns induced by music, rather than direct changes in heart rate. So, if you need an excuse to enjoy your favorite tunes, know that it can be beneficial for your overall wellbeing.

    • The Power of Music: Regulating Breathing and Heart RateListening to music can consciously and unconsciously alter our breathing patterns, influencing our heart rate and promoting overall health and well-being.

      Our breathing patterns are closely linked to our heart rate, and music has the power to regulate both. When we inhale vigorously or lengthen our inhale, our heart rate increases. On the other hand, deliberate exhales, whether longer or more vigorous, slow down our heart rate. This is due to a phenomenon called respiratory sinus arrhythmia, where the movement of the diaphragm affects the space in our heart, influencing the volume and speed of blood flow. Listening to music unconsciously alters our breathing patterns, triggering changes in our heart rate and increasing heart rate variability, which is beneficial for our overall health. So, if you want an easy tool to positively impact your mental and physical well-being, simply listen to your favorite music for a few minutes each day.

    • The Power of Music: Boosting Motivation through Neural ActivationBy leveraging the activation of neural circuits through music, we can enhance our motivation and utilize music as a powerful tool in various activities.

      Listening to music can significantly increase motivation. When we listen to music, it activates specific neural circuits in our brain and body, particularly those involved in mobilizing our body from its current state to a new one. This activation of neural circuits triggers the release of neurotransmitters and neuromodulators, influencing the likelihood of the next neuron being active or less active. The frontal cortex, located behind our forehead, is particularly activated during music listening, which plays a role in understanding context and appropriate behaviors. By leveraging music, we can tap into this activation and use it to enhance our motivation. So, whether it's listening to music while working out or incorporating music into a motivation-boosting protocol, music can be a powerful tool for increasing motivation.

    • The influence of our frontal cortex on our enjoyment of music.Our brain's predictive function in the frontal cortex plays a crucial role in creating a sense of surprise and delight when our predictions about music are met, releasing dopamine and evoking feelings of satisfaction.

      Our frontal cortex plays a crucial role in making predictions about what we will hear in music. When we listen to music, our frontal cortex becomes activated as it tries to anticipate the next sound based on what we have heard before. This predictive function of the frontal cortex is why we often have a sense of what song will come next on an album or mixtape. This anticipation and prediction process is important because it creates a sense of surprise or delight when our predictions are either met or broken. When our predictions are met, our brain releases dopamine, which evokes a feeling of satisfaction. However, when our predictions are broken and there is novelty in the music that we don't like, there is a reduction in the release of dopamine. Therefore, our frontal cortex and the prediction machinery within it significantly influence our enjoyment and response to music.

    • The holistic impact of music on our brains and bodiesListening to music stimulates various neural circuits and areas in our brain, leading to emotional responses, memories, and a desire to move.

      Music has a profound impact on our brains and bodies. When we listen to music, it activates various neural circuits and areas associated with reward, arousal, memory, and emotion. The meso limbic pathway, primarily deploying dopamine, plays a crucial role in our enjoyment of music. Music also activates the amygdala, para hippocampal formation, cortex, and hippocampus, influencing our memories and emotions. Additionally, the basal ganglia and cerebellum are stimulated, leading to the generation of specific motor actions and the desire to move in particular ways. So, when we listen to music, it's not just an auditory experience. It's a holistic experience that affects our emotions, memories, and even motivates us to move.

    • Boosting Motivation Through MusicListening to faster music for just 10 to 15 minutes prior to activities can effectively increase motivation by activating neural circuits in the brain and releasing neurochemicals.

      Listening to music, especially faster music, can increase motivation and predispose us to move. Regardless of familiarity or lyrics, the faster cadence of music activates neural circuits in our brain that create a state of motivation. This heightened state of motivation is independent of the specific song or lyrics and can be utilized for various activities, including exercise and cognitive work. The release of neurochemicals like dopamine, norepinephrine, and epinephrine, along with the activation of premotor circuitry, contribute to this increased motivation. By intentionally shifting our state of mind and body through music, we can effectively boost motivation and engage in tasks more effectively. This simple protocol of listening to faster music for 10 to 15 minutes prior to activities has been supported by research findings.

    • The Impact of Sounds on Concentration and Cognitive PerformanceChoosing the right type of sound environment, such as binaural beats or instrumental music, can enhance concentration and focus while studying, but individual preferences should be considered for optimal productivity.

      Different types of sounds can have varying effects on concentration and cognitive performance. While studies show that listening to 40 hertz Binaural Beats can enhance concentration and focus, other frequencies of Binaural Beats might actually impede cognitive performance. Similarly, studies demonstrate that listening to instrumental music in the background can be beneficial for cognitive tasks, while music with lyrics or favorite music can negatively impact performance. However, the most effective condition for studying and learning appears to be in complete silence or with quiet instrumentals. It's important to consider individual preferences and experiment with different sound environments to determine what works best for each person's focus and productivity.

    • Choosing the right music for optimal focus and learningListening to instrumental music that is faster than 140 to 150 beats per minute can enhance learning and cognitive performance while avoiding distractions from music with lyrics.

      When it comes to focusing and learning, working in silence or with white noise, brown noise, or 40 hertz binaural beats is preferable to working while listening to music. However, if you do choose to listen to music while working, it is best to listen to purely instrumental music and ideally, the music would be somewhat faster than 140 to 150 beats per minute. This is because the semantic content of music with lyrics competes with our comprehension of the material we're supposed to be learning. So, if you want to optimize your learning and cognitive performance, it's important to be mindful of the type of music you listen to while working.

    • The Effects of Music on Cognitive Tasks and Physical ExerciseMusic can both hinder and enhance cognitive focus, depending on when and how it is used, and individual preferences should be considered for optimal physical performance.

      Listening to music can have different effects on cognitive tasks and physical exercise. When it comes to cognitive tasks, listening to music with lyrics, especially if you're familiar with the music, can be detrimental to learning. However, listening to music during breaks between learning sessions can actually enhance cognitive focus and learning ability. On the other hand, when it comes to physical exercise, the effects of music on performance are more individualized. Some studies suggest that listening to faster and more upbeat music, particularly in between sets or during intervals, can enhance physical performance. The key is to find what works best for you and your preferences. So, whether it's using music as a break-enhancer for cognitive tasks or finding the right tempo during physical exercise, music can play a role in optimizing performance.

    • The Power of Music: How it Influences Our Brain and EmotionsMusic has the ability to impact our mood and emotional state by activating specific neurons in our brain. We can intentionally choose music to enhance our well-being and performance.

      Music has a profound impact on our mood and emotional state. When we listen to music, the frequencies and cadence of the sounds activate specific neurons in our brain, causing the release of neurochemicals that correspond to certain emotional states. This means that different types of music can evoke different emotions, whether it's sadness or happiness. Even in the absence of lyrics, the mathematical structure of the music influences our brain's response. Understanding this connection between music and our brain can be incredibly powerful. By intentionally choosing music that resonates with us, we can use it to shift our mood, alleviate anxiety, and even enhance our physical performance. So the next time you need a mood boost or motivation, try turning to your favorite tunes.

    • The Power of Music: Evoking Emotions and Shaping the FutureMusic has a profound impact on our emotions, with faster, upbeat songs having the ability to boost happiness. AI in music production may shape the future of hit songs.

      Music has a powerful impact on our emotions. Studies show that music can evoke happiness, relaxation, and even help us process our emotions, particularly sadness. Faster music with a higher BPM tends to boost happiness, regardless of lyrics or vocalizations. It's the cadence that matters most in shifting our mood from negative to positive. This explains why feel-good songs are often one-hit wonders, as they effectively lift our spirits. Furthermore, the emergence of Artificial Intelligence (AI) in music production suggests that in the future, hit songs may be generated by AI, based on the neuroscience of how music affects the brain. So, music's ability to evoke emotions and shape our well-being is both scientifically proven and paving the way for new possibilities in the music industry.

    • The Power of Music on Our Brain and EmotionsDifferent types of music can evoke specific emotional states and change our moods. Understanding this can help us harness music's potential to improve our emotional well-being.

      Music has a powerful impact on our brain and emotions. Different types of music can evoke specific emotional states and even change our moods. Happy music, typically faster and with a higher pitch, can uplift our spirits and relax our facial muscles, while sad music, usually slower and lower pitched, can furrow our brows and create a serious expression. This is because music directly activates certain premotor and motor circuits in our brain and body, including the micro structures of our face. Furthermore, there is a direct relationship between the frequency and cadence of musical sounds and our facial expressions. Understanding how music impacts our brain can help us harness its potential to shift our mood and improve our emotional well-being.

    • The Power of Music in Influencing Emotional StatesMusic has the ability to enhance positive emotions and help navigate through difficult ones. It can also be used as a tool to alleviate anxiety and reduce anxiety levels in real-time.

      Music has the power to influence our emotional states. When we want to feel happier, listening to upbeat music with a faster cadence for at least nine minutes can be effective. On the other hand, when we are feeling sad or experiencing loss, listening to sad music for 13 minutes or more can help us process those emotions and eventually move past them. These findings suggest that matching or amplifying our feelings through music can be beneficial, whether it's to enhance positive emotions or navigate through difficult ones. While the decision to embrace or counter our emotions is personal, music can serve as a tool to support us in these processes. Additionally, music can also be used to alleviate anxiety, and techniques like the physiological sigh can further aid in reducing anxiety levels in real-time.

    • The Power of Music in Reducing AnxietyListening to the song "Weightless" by Marconi Union for just three minutes can lead to a 65% reduction in anxiety, making it a practical tool for managing stress and finding greater calmness and relaxation.

      Listening to specific music, such as the song "Weightless" by Marconi Union, can significantly reduce anxiety. A study from the University of Pennsylvania showed that listening to this song for just three minutes led to a 65% reduction in anxiety, similar to the effects of a prescribed benzodiazepine. This suggests that music can have a powerful impact on our autonomic state and overall relaxation. The song "Weightless" can be easily accessed and listened to whenever anxiety arises, making it a practical tool for managing stress. Even though personal experiences like mine may not be peer-reviewed, the evidence supporting the anxiety-reducing effects of this song is compelling. So, give it a try and see if it helps you find greater calmness and relaxation.

    • The Power of Music: Enhancing Brain Connectivity and LearningLearning to play an instrument or simply listening to music can enhance brain connectivity, leading to improved cognition, language learning, speech, and even mathematics, fostering neuroplasticity and growth.

      Learning to play an instrument, whether as a child or an adult, and even just listening to music, can greatly enhance brain connectivity. Numerous studies have shown that children who learn to play an instrument experience expanded connectivity in their brain, which persists into adulthood and facilitates other forms of learning. It's not just about enhancing musical skills, but also about improving cognition, language learning, speech, and even mathematics. Singing and playing musical instruments can serve as a gateway to neuroplasticity, leading to enhanced learning and the acquisition of new skills. So, whether you're picking up an instrument for the first time or enjoying some good tunes, know that you're giving your brain more pathways for learning and growth.

    • The Power of Music in NeuroplasticityEngaging with music, whether through playing an instrument or actively listening, can improve cognitive abilities and enhance the brain's capacity for learning and understanding. Embrace the power of music to boost your brain's capabilities.

      Music has a profound impact on the brain's capacity for neuroplasticity. Not only does learning to play an instrument improve cognitive and physical abilities, but even just listening to new and novel forms of music can enhance the brain's ability to learn and comprehend. It's important to pay attention to the music and not just let it play in the background. By actively engaging with music, we activate brain circuitry that allows for better learning and understanding. Music has a unique ability to tap into our neural circuitry and chemistry, shifting our emotional and motivational states. So, whether you're learning to play an instrument or simply listening to different types of music, embrace the power of music and allow it to enhance your brain's capabilities.

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    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

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    1673 To Have and To Hold

    The lifetime commitment to have and to hold from this day forward is a vow of unending love. However, how much of this vow stays true when life isn't always what's expected?

    It's easy to get wrapped up in what the world says is right. Can you even remember the vows in your wedding?

    Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACT. http://bit.ly/WomenofIMPACT

    Some people write theirs, others use a more traditional approach.

    Yesterday, I was quickly reminded of that pure bliss while sitting in the DMV of all places. Time to get a driver's permit for our youngest and an intermediate license for our next to youngest.

    The sweet couple had "young love" written all over their faces. The groom said with a great big grin, "Today, you get to change your name officially."

    The bride so giddy couldn't help but lean in for a kiss as she tucked away the paperwork showing their marriage.

    The whole time together, their focus was on each other. Much was going on around them, but they did not get distracted. Their eyes and conversation were held close to each others' hearts.

    In those minutes of watching "young love" blossom before me, I was quickly reminded how fragile our relationships are.

    At one minute we are consumed with all of our love. But the next, can lead us down the path of distraction or disappointment.

    Most of which is the difference of being wrapped up in the world or wrapped up in each other.

    If you want your marriage to sizzle for years, you have to wrap yourself up in each other!

    The K.I.S.S. ~ Wrap yourself in each other!

    Your eyes can't wonder side to side and be distracted by what the world is offering. When you're together, you need to be together consumed by the love for your spouse.

    Yet we get super busy, and even in the privacy of our homes, we take our spouse for granted. We assume he/she will be around always.

    However, if we do not wrap ourselves up in each other, it makes it easier to grow apart as the years pass.

    So how can you wrap yourself in each other?

    1. Keep your love focused. Don't get distracted by the noise of the world.
    2. Keep your love fresh. Make time for "just the two of us"
    3. Keep your love young. Always learn something new about your spouse at least weekly.

    To have and to hold from this day forward is a beautiful commitment. And that beautiful commitment requires you to take A.I.M.

    CHALLENGE: How can you wrap yourself in your spouse?

    "Live. Love. IMPACT!!!"

     

    #RelationshipBuilders #CreateYourNow #LoveAndMarriage

    TAKE A.I.M. ~ Action Ignites Motivation  - This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward.

    Live. Love. IMPACT! 

    "One step at a time leads to miles of greatness!"

     

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    2. Create Your Now ~ Your Best Selfie can be heard on iHeart Radio, Spotify, and Pandora!

    3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1

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    12. Newsletter and Library: If you desire to get weekly emails, be sure to sign up here so you can stay connected. http://createyournow.com/library

     

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    1666 Differences Draw Us Closer

    1666 Differences Draw Us Closer

    In marriage, our attitudes become restless when our partner doesn't want the same thing. Differences draw us closer strengthening our relationship.

    How many times have you huffed and puffed at your spouse because of a difference?

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    Opposites attract.

    Couples should expect that differences will be more of the norm. But for some strange reason, differences seem to take the wind out their sails.

    The conversations in the head goes something like this...  "It wasn't like this at all when we were dating. We did everything together. I don't understand how we got to this point."

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    Think about how boring it would be to do and like everything that your spouse does. "Same ole, same ole" would be your daily tune.

    Instead of complaining and whining about how your spouse doesn't like or approve or even want to go along with your suggestions, embrace the differences.

    The K.I.S.S. ~ Embrace the differences!

    Differences can be polarizing. Yet when your focus is not on the difference but the heart from which it comes, the acceptance of the difference becomes tolerable.

    You and your spouse have differences that need to be shared and embraced.

    So how do you embrace differences?

    1. Celebrate the differences. Instead of attacking your spouse with negative and condescending reactions, be on the offensive. This allows you to expose the strength of your partner.
    2. Play on the same team. Value what your spouse has to say even if you don't agree.
    3. Find the common ground. When two people have differences, commonalities can still be found. But you have to open your eyes and your heart.

    "Strengthen your relationship; embrace your differences!"

     

    #RelationshipBuilders #CreateYourNow #LoveAndMarriage

    TAKE A.I.M. ~ Action Ignites Motivation  - This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward.

    Live. Love. IMPACT! 

    "One step at a time leads to miles of greatness!"

     

    Subscribe to Create Your Now TV on YouTube.

    Listen to Create Your Now on Spotify and Pandora.

    Listen to Create Your Now on iHeart Radio. Click here.

    The Create Your Now Archives are LIVE!! You can subscribe and listen to all the previous episodes here.  http://bit.ly/CYNarchive1 and http://bit.ly/CYNarchive2 and http://bit.ly/CYNarchive3 and http://bit.ly/CYNarchive4 and http://bit.ly/CYNarchive5 and http://bit.ly/CYNarchive6

    Contact me at YourBestSelfie@CreateYourNow.com

    THE NO FUSS MEAL PLAN

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    Click here for APPLE Users  https://itunes.apple.com/app/id972909677

     

    Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.

    https://addicted2success.com/success-advice/5-things-to-do-while-waiting-for-success-to-manifest-in-your-life/

    http://www.huffingtonpost.com/kristianne-wargo/

    http://bit.ly/9amHabits

    https://journal.thriveglobal.com/how-to-configure-a-sleep-pattern-fit-for-you-d8edd3387eaf#.sniv275c3

    https://sheownsit.com/when-failure-is-your-middle-name/

     

    DOMESTIC BEAUTIES (Announcements)

    1. Come and let's connect on Facebook - Women Of IMPACT  http://facebook.com/groups/thewomenofimpact

    2. Create Your Now ~ Your Best Selfie can be heard on iHeart Radio, Spotify, and Pandora!

    3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1

    4. Create Your Now Archive 2 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive2

    5. Create Your Now Archive 3 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive3

    6. Create Your Now Archive 4 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive4

    7. Create Your Now Archive 5 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive5

    8. Create Your Now Archive 6 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive6

    9. NEW Website! Go check it out and tell me what you think. http://www.createyournow.com

    10. Sign Up for The A.I.M. Academy! You will be the first to learn all about it. http://createyournow.com/m-academy-2

    11. Schedule a Discovery Call. This is a free 30-45 minute call for those serious about coaching with me.

    12. Newsletter and Library: If you desire to get weekly emails, be sure to sign up here so you can stay connected. http://createyournow.com/library

     

    Cover Art by Jenny Hamson

     

    Music by Mandisa - Overcomer

    http://www.mandisaofficial.com

    Song ID: 68209
    Song Title: Overcomer
    Writer(s): Ben Glover, Chris Stevens, David Garcia
    Copyright © 2013 Meaux Mercy (BMI) Moody Producer Music (BMI)
    9t One Songs (ASCAP) Ariose Music (ASCAP) Universal Music - 
    Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at CapitolCMGPublishing.com) All rights reserved. Used by permission.