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    Optimize Your Brain with Science-based Tools

    enFebruary 22, 2021

    Podcast Summary

    • Optimizing Your Brain: Leveraging NeuroplasticityNeuroplasticity is the capacity for the nervous system to change, but the goal is to figure out what end goal you want to achieve and direct plasticity towards that. Different systems in the nervous system are available for plasticity.

      In this episode of the Huberman lab podcast, Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford school of medicine, talks about optimizing your brain and leveraging neuroplasticity. He emphasizes that plasticity is not the goal, but rather a state or capacity for the nervous system to change. The goal is to figure out what end goal you are trying to achieve by accessing plasticity and directing it towards particular changes. He also discusses different systems within the nervous system that are available for plasticity and shares his typical routines and tools that work for him but may not work for everyone.

    • Understanding the Different Types of Brain PlasticityOur brains are capable of changing and adapting, but we need to distinguish between short-term, medium-term, and long-term plasticity. High-focus, high-alertness states trigger changes, while deep rest allows for rewiring.

      Plasticity refers to the changes that occur in our brains between neurons. When it comes to optimizing our brains, we need to consider short-term, medium-term, and long-term plasticity. Short-term plasticity involves changes that we want to achieve in the moment or day, but not necessarily hold on to forever. Medium-term plasticity is about acquiring information or skills just for a specific period without the intention of keeping them embedded in memory. Long-term plasticity is about making changes that become reflexive and automatic, like walking. Autonomic arousal plays a crucial role in plasticity, and triggering changes happens during high-focus, high-alertness states, while the rewiring occurs during non-sleep deep rest.

    • Understanding Our Circadian Rhythm and How Sunlight and Caffeine Affect ItTiming of sunlight exposure in the afternoon and morning can adjust our natural sleep and wake cycle, while delaying caffeine intake can enhance alertness and focus throughout the day.

      Our bodies have a natural circadian rhythm, or chronotype, that dictates our sleep and wake cycles. For those whose cycle is shorter than 24 hours, getting sunlight in the late afternoon can help shift and extend the cycle. The connection between the melanopsin cells and the circadian clock in our eyes is plastic, meaning it can change every day based on our habits. Viewing sunlight in the morning can help wake us up and strengthen these connections over time, making us naturally more alert. Delaying caffeine for the first two hours of the day can also potentiate this circuit and lead to a more natural lift in alertness and focus.

    • Tips for Optimizing Brain Function and Boosting AlertnessHydrate and delay caffeine intake, choose black coffee for a quick boost, recognize the role of states of high alertness and calmness in different tasks, and manage background noise to improve learning and focus.

      To optimize brain function, it's important to hydrate and delay caffeine intake by at least two hours after waking up. Black coffee is a good choice for a simple and effective boost in alertness. It's also important to recognize that states of high alertness are great for implementing strategies for tasks that we already know how to do, but tasks requiring creativity are best achieved when in States of calm or slight drowsiness. Background noise can be helpful or distracting depending on the source of our lack of focus. Eliminating background noise can help quiet our autonomic arousal and improve learning and focus for linear tasks.

    • Understanding Autonomic Arousal for ProductivityOur level of alertness affects our ability to focus and take action. Being aware of our arousal levels can help us create a productive environment that supports our work and learning.

      According to neuroscientist Andrew Huberman, our level of alertness, or autonomic arousal, affects whether we are biased towards action or suppression of action. When we are very alert, we are prone to both go to action and have difficulty suppressing action, meaning silence and eliminating distractions can be helpful for learning and focused work. However, when in a moderate level of alertness, a balance between go and no-go states can be achieved, allowing for clear, calm, and focused work. To optimize productivity and learning, it's important to be aware of our autonomic arousal levels and adjust our environment accordingly.

    • The Importance of Energy, Focus, and Silence for Optimal LearningTo optimize learning, it's important to have both energy and focus while also being able to suppress unrelated actions. Being alert and in a quiet environment is best for learning, but background noise can help those with high energy. Early morning exercise can set a positive context for the day ahead.

      To optimize learning, it is important to achieve a state where you have the energy and focus to pursue goals, but also have the ability to suppress unrelated actions. The basal ganglia must work in harmony, and excessive fatigue or mental fatigue can negatively impact the ability to learn. When alert, silence is the best scenario for learning, while background noise can be beneficial for those who tend to be high-energy and anxious. Early morning exercise, preferably within an hour of waking, can set a neurochemical context for the rest of the day that biases towards action and mental acuity.

    • How Timing of Nutrition and Fasting Affects Alertness and Cognitive LoadDelay caffeine intake, exercise in the morning, incorporate low-carb meals with saltwater for alertness. Mid-day, consume low-carb meals with proteins and fats, and add fruits/veggies. Early afternoon is better for mundane tasks.

      The timing of nutrition and fasting States can affect our level of alertness and sleepiness. Delaying caffeine intake after waking, exercising in the morning, and relying on low carbohydrate meals with saltwater can help maintain alertness throughout the day. Fasting can increase alertness, but if hunger preoccupies us, it may not be good for learning. Around mid-day, consuming low carbohydrate meals with proteins and fats can aid focus, and fruits and vegetables should be included. The time of day can also affect our cognitive load, with early afternoons being better for mundane tasks rather than careful analysis.

    • Andrew Huberman's Non-Linear Productivity StrategyTaking breaks throughout the day, including deep rest and engaging in creative work in a relaxed state, can improve productivity and creativity.

      Andrew Huberman has a unique approach to managing his productivity throughout the day. He avoids working in a linear fashion and instead takes breaks to answer emails, hydrate, and do a non-sleep deep rest protocol in the afternoon to rejuvenate himself. This involves listening to a script or a hypnosis protocol that takes him into a state of deep rest, allowing him to emerge feeling refreshed and ready for a second bout of focus energy. During this time, he engages in creative work that involves taking existing elements in a relaxed and playful way to explore different configurations. This state is facilitated by being relaxed and almost sleepy, allowing him to access his creativity more effectively.

    • The Influence of States of Mind on CreativityAccessing a relaxed mindset can promote creativity. Psychedelics should be used with caution as they can be dangerous for certain individuals. Different states of mind can impact cognitive processes and creative thinking.

      Neuroscientist Andrew Huberman discusses the relationship between creativity and different states of mind. He notes that accessing a freer, looser mindset often associated with fatigue can be conducive to novel configurations of existing elements, which is creativity. Linear implementation, on the other hand, is a separate state from creative states. Huberman cautions against the use of psychedelics, which he says can be particularly hazardous for people with preexisting psychological issues and for the developing brain. Psychedelics unleash sensory processing and make it less filtered, which can be confusing for some individuals. Huberman's key takeaway is that different states of mind can affect creativity and cognitive processes.

    • The Difference Between Sensory Blending and Creativity in Psychedelic ExperiencesSensory blending during psychedelic experiences doesn't necessarily lead to creativity. Creativity is a two-stage process involving nonlinear exploration followed by deliberate linear implementation. Legal and safe use of psychedelics is important.

      Sensory blending, or the ability to experience a mixing of senses during a psychedelic experience, is not the same as the creative process. While psychedelics may increase connectivity between brain areas and allow for novel associations, they do not necessarily lead to creative implementation or the creation of new configurations that are interesting, stimulating, and delightful to the observer. Instead, creativity involves a two-stage process of nonlinear exploration followed by deliberate linear implementation. Morning and evening light are also important factors in regulating and maintaining a normal sleep and wake cycle for optimal learning and performance. Psychedelics may have important roles in clinical contexts, but should be used legally and safely.

    • Optimizing Sleep and Circadian RhythmConsistency is key when it comes to sleep. Minimize light exposure and consume carbs before bed. Avoid caffeine and consider supplements. Be aware of research limitations. Learn from Charles Eisler's insights.

      In order to optimize your sleep and maintain a good circadian rhythm, it is important to go to sleep and wake up at a consistent time each day. In the evening, it is recommended to minimize your light exposure and consume carbohydrate-rich foods to facilitate calmness and sleepiness. Avoiding caffeine is also important in the evening, while taking certain supplements may be beneficial. It is also important to be aware of potential biases and research limitations when evaluating nutrition and lifestyle recommendations. Furthermore, research conducted by Charles Eisler provides important insights into how to optimize brain function and avoid anxiety issues.

    • Understanding the Circadian Rhythm and Optimizing Brain Activity for Better SleepOur bodies have a natural signal of alertness before bedtime, and understanding it can help us avoid anxiety about sleeping. Leveraging physiological mechanisms like physical activity, fasting, or caffeine can optimize brain activity for better sleep.

      Andrew Huberman, an MD at Harvard Medical School, has conducted extensive research on the circadian rhythm of sleep and wakefulness. He found that the peak output of our wakefulness and suppression of the sleep signal occurs very late in the day, leading to a brief blip of alertness about an hour before bedtime. This is a helpful signal for humans to gather resources and secure themselves for a night's sleep. Understanding this blip can help avoid the anxiety of not being able to sleep. Huberman also suggests leveraging physiological mechanisms like physical activity, fasting, or caffeine to optimize brain activity. He finds visualization can improve skills if done with linear focus, but it's challenging for many.

    • Exercising Intact Limbs and Waking Up During Sleep: Insights from Andrew HubermanExercising and visualizing an injured limb may aid in rehabilitation under specific conditions, and waking up periodically during sleep is normal as our bodies are meant to follow natural sleep cycles. Going to bed earlier may prevent mid-night wakeups.

      According to Andrew Huberman, data on performance supports the idea that exercising an intact limb and visualizing the injured limb can aid in rehabilitation. However, these are specialized circumstances and should not be attempted without proper guidance. Huberman also suggests that waking up periodically during sleep is normal and that humans were meant to go to sleep and wake up with the rise and setting of the sun. Waking up in the middle of the night may simply mean that one should go to bed earlier.

    • Optimizing Learning and Brain Performance Through Biological MechanismsBy utilizing circadian rhythms, neurotransmitters, and focused work sessions, we can increase our mental capacities. Additionally, non-sleep deep rest protocols can aid in falling asleep. Paying attention to our diet can also affect alertness and sleepiness. Integrate brain optimization into daily routines for heightened productivity.

      Andrew Huberman discusses the importance of optimizing learning and brain performance through biological mechanisms such as circadian rhythms and neurotransmitters. He emphasizes the significance of 90-minute bouts of focused work sessions to expand mental capacities but also highlights the importance of non-sleep deep rest protocols to help with falling asleep. Additionally, he advocates for paying attention to what we eat and when we eat, noting how certain foods can affect our alertness and sleepiness. Overall, he encourages the integration of brain optimization segments into our daily routines to enhance productivity, but advises taking an intelligent, biologically anchored approach.

    • Optimize Brain Performance with Nervous System ModulationUnderstanding how to modulate your nervous system can improve brain performance. Experiment with different tools and environments to achieve the desired level of alertness or calmness for specific activities. Personal observation and knowledge of core biological mechanisms are crucial.

      Dr. Andrew Huberman explains that there are many tools and practices available to modulate the nervous system, but it's important to determine whether they will move you up or down the state of autonomic arousal. Certain tools, such as cold exposure and super oxygenation, can increase alertness, while warmer or hot environments can bring calmness. It's essential to be cautious and understand the precautions associated with each tool. Additionally, it's essential to tailor the alertness and calmness to specific types of learning and activities to achieve the desired results. Therefore, becoming an observer of your own system and recognizing what works for you is crucial. It's also essential to understand the core mechanisms of biology and leverage them to optimize learning and brain performance.

    • Understanding the Autonomic Nervous System and Brain PerformanceSome animals and people have naturally calmer autonomic nervous systems, while others have higher levels of arousal. Understanding your own system can help optimize learning and performance. Also coming up: neural regeneration and pain management for brain performance.

      Some animals, like Bulldogs, have inherently calmer autonomic nervous systems, which means they do not make any spontaneous movements unless there is something to respond to. On the other hand, animals like pit bulls have higher levels of autonomic arousal, and their tails are always wagging, making them ready to pop up at any moment. Similarly, some people also have naturally calmer autonomic nervous systems and need to understand where they are and what their goals are in order to optimize their learning and performance. In the next episode of the podcast, the discussion will revolve around neural regeneration and pain management, which are crucial aspects of neuroplasticity that help optimize brain performance.

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

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

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

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

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

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

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

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

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

    Related Episodes

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    Rick Rubin: How to Access Your Creativity
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    Dr. Fred Moss // How to "Un-Doctor" Your Mental Health Diagnosis

    Dr. Fred Moss // How to "Un-Doctor" Your Mental Health Diagnosis

    Dr. Fred Moss is a renowned mental health advocate, keynote speaker, and psychiatrist with a passion for helping people find their authentic selves. As the founder of the Welcome to Humanity movement and True Voice Mastermind, Dr. Fred's work is centered on the power of communication to heal and connect people. He is the author of "Creative 8 - Healing Through Creativity and Self-Expression" and "Find Your True Voice!" and has written numerous articles for Psychology Today. Dr. Fred's most recent work includes the "True Voice Course," which helps people rediscover their voice and share their message with the world, and "Healing the Healer," a virtual course and mastermind designed to support transitioning healers.

    Highlights from this Episode
    • how does someone un-doctor their mental illness
    • how to dig into root cause for mental illnesses
    • what should doctors be asking clients regarding their health
    • how mental illness is related to lack of fullfillment and purpose
    • tips for busy people who don’t know where to start with adding in creativity
    • discussing the chemical imbalance theory in relation to mental illness
    • Dr. Fred's take on ADHD to help so you dont have to go straight to stimulants

     

    How to Connect with Dr. Fred:

    https://www.instagram.com/drfredmoss/

    https://www.facebook.com/drfredmoss/ 

    For inquiries please contact: inquiry@podcastcola.com

    **This is not medical advice. NEVER discontinue medications without supervision and guidance from your physician.

     

     

     

     

     

     

     

    All podcast guest inquires can be emailed to kellyrompelcoaching@gmail.com

    Optimizing Workspace for Productivity, Focus, & Creativity

    Optimizing Workspace for Productivity, Focus, & Creativity
    In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity. 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) Arranging Environment for Focus (00:02:44) Sponsors: AG1, LMNT (00:07:55) How to Increase Focus (00:10:02) Lighting Your Work in Phase 1 (00:16:00) Lighting Your Work in Phase 2 (00:19:45) Lighting Your Work in Phase 3 (00:24:17) Where to Look While You Work (00:28:02) Arranging Your Environment (00:31:24) Body Posture (00:34:22) How Long to Do Deep Work (00:36:50) Set the Right Visual Window Size (00:42:15) 45 min / 5 min Rule (00:44:23) The Cathedral Effect: Analytic vs Creative Work (00:55:50) Leveraging Background Noise (01:02:20) Binaural Beats for Work (01:06:38) The Best Binaural Frequency for Work (01:11:17) How Binaural Beats Increase Focus (01:13:56) Minimizing Interruptions (01:20:01) Sit or Stand, or Both? (01:25:18) Movement in the Workspace (01:31:00) Summary & Shifting Work Environments (01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Title Card Photo Credit: Mike Blabac Disclaimer

    The Science of Creativity & How to Enhance Creative Innovation

    The Science of Creativity & How to Enhance Creative Innovation
    In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life. 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 Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Creativity (00:04:47) Sponsors: AG1, LMNT, Waking Up (00:08:51) What is Creativity? (00:11:16) Creativity in Visual Arts, Escher & Banksy (00:23:37) Neural Circuits of Creativity (00:27:54) Sponsor: AG1 (00:33:13) Creative Ideas & Divergent Thinking (00:42:09) Testing Creative Ideas & Convergent Thinking (00:46:41) Dopamine, Convergent & Divergent Thinking Pathways (00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking (01:07:38) Tool: Focused Attention Meditation & Convergent Thinking (01:11:06) Mood, Creativity & Dopamine (01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine (01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine (01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking (01:43:13) Serotonin, Psylocibin & Creative Thinking (01:49:13) Alcohol & Autobiographical Scripting; Cannabis (01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity (01:54:45) Tool: Movement & Divergent Thinking (02:01:02) Tool: Narratives & Storytelling for Creativity (02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Title Card Photo Credit: Mike Blabac

    Microdosing for Macro Results w/Dr. James Fadiman: Episode #95, Dr. James Fadiman

    Microdosing for Macro Results w/Dr. James Fadiman: Episode #95, Dr. James Fadiman

    Psychedelic pioneer and living legend Dr. James Fadiman shares his expansive wisdom on how to get the most out of an intentional microdosing protocol. There is an explosive cultural phenomenon of people using “micro” doses of psychedelic medicine to boost mood and energy levels; Dr. Fadiman breaks down why and the mechanism at play here, illuminating the wondrous Possibility in microdosing for health, well-being, expansive creativity, and deeper connection(s). 

    Show Notes Dr. James Fadiman: 

    We Discuss;

    -Massive surge in microdosing: Cultural phenomenon [6:30]

    -Microdosing for depression [9:30]

    -Microdosing and Connection/Sex/Intimacy [12:00]

    -Neuroplasticity: Massive leverage point [15:30]

    -“Start low, go slow & take time off” [16:45]

    -Safety of psychedelics and microdosing [18:00]

    -Placebo effect [24:00]

    -Pharma’s failure: Depression keeps rising [33:00]

    -Fadiman’s pioneering psychedelics for creativity studies from 1960s [34:30]

    -Practice of envisioning [41:30]

    -Psychedelics vs. Pharma model [47:20]

    -Dr. Fadiman’s latest book: Your Symphony of Selves [54:00]

     

    Connect with Dr. James Fadiman:

     

    https://www.jamesfadiman.com

    https://www.psychedelicexplorersguide.com

    https://jordangruber.com/your-symphony-of-selves