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    Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success

    enJuly 31, 2023

    Podcast Summary

    • Tony Hawk: A Story of Determination and PerseveranceTony Hawk's journey teaches us the significance of setting goals, evolving them, and pursuing our passions with determination and perseverance.

      Tony Hawk embodies incredible drive, vision, and persistence. He has been at the forefront of skateboarding for over 40 years, pushing the sport forward with his innovative maneuvers and tricks. Despite suffering a career-ending injury, he not only recovered but went back to the very trick on which he broke his femur and completed it successfully. Tony demonstrates the importance of setting goals and continually evolving them throughout all stages of life. He is a consummate professional, showing up with kindness, respect, and complete commitment to his craft. Tony's story inspires us to pursue our passions, overcome obstacles, and achieve our goals with determination and perseverance.

    • Tony Hawk's Journey: From Hobby to PassionFollow your passion, even if it doesn't fit societal expectations. Success can come from pursuing what you love, regardless of preconceived notions of what defines achievement.

      Tony Hawk's journey in skateboarding began as a hobby and a means of transportation. As a child, he didn't have a clear self-concept or aspirations of becoming a professional athlete. Despite excelling in advanced classes, he felt classified as a nerd rather than a standout athlete. However, when he discovered skateboarding and its unique possibilities, he found his passion. Tony's interest in skating grew as he saw skaters in magazines and as new skateparks opened up. He ultimately quit other sports and dedicated himself to skateboarding. This conversation highlights the importance of finding passion and pursuing it, even when it may not align with societal expectations or predefined paths to success.

    • Tony Hawk's Skateboarding Journey: Passion, Challenges, and IndependencePursuing your passion with dedication and overcoming obstacles is essential, regardless of external influences or challenges that may arise.

      Tony Hawk's initial experience with skateboarding, witnessing people fly around like magic, sparked his passion and determination to pursue it. He was drawn to the sense of being a daredevil and doing it independently, without relying on a team or coach. Tony's parents played a unique role in his skateboarding journey, with his dad's involvement and support, as well as organizing events, but also causing some challenges with favoritism and intrusion on his friends' skateboarding scene. Tony had to overcome obstacles, including his small size and concerns about his age, but his dedication and skill in skateboarding were undeniable. This conversation highlights the importance of finding passion and pursuing it wholeheartedly, even in the face of challenges and external influences.

    • The Impact of Puberty and Growth Hormone on Lifespan, Success, and Physical AbilitiesThe length of puberty and the onset of growth hormone can affect a person's lifespan and success in their chosen field. Passion and enjoyment for an activity are crucial for achieving excellence.

      The length of puberty and the onset of growth hormone can have implications for a person's lifespan and success in their chosen field. It was noted that some individuals go through puberty quickly, while others experience a longer period of development. The discussion also highlighted the connection between a late growth spurt and a longer life, as well as the impact of growth hormone on physical abilities. Tony Hawk's own experience of going through puberty and gaining confidence through increased height and strength was identified as a significant advantage in his skateboarding career. Furthermore, it was emphasized that passion and enjoyment for an activity are essential for achieving excellence, even when financial rewards are minimal.

    • Tony Hawk's Journey from Uncomfortable Fame to Humble SuccessTony Hawk's humility and grounded nature stemmed from never actively seeking fame, but his success in skateboarding taught him the importance of connecting with others and making wise financial decisions.

      Tony Hawk never sought fame and was initially uncomfortable with the attention he received. Despite his fame from a young age, Tony remained grounded and avoided the pitfalls often associated with being a celebrity. He credits his humility to never actively pursuing fame as a goal. However, Tony's success and recognition in skateboarding made him happy, even though he never expected it. He struggled with how to act and interact with others, often appearing aloof or arrogant. It was only through the encouragement of others, like his friend Stacy Peralta, that Tony learned to break out of his comfort zone and connect with fans. Additionally, Tony's father played a pivotal role in guiding his financial decisions, urging him to invest wisely and prioritize long-term stability.

    • Perseverance and passion triumph over criticism and adversity.Stay focused and dedicated to your craft, ignore negative opinions and labels, and keep pushing yourself to improve. Success may take time and patience, but it's attainable if you remain determined and passionate.

      Perseverance and genuine passion can lead to success, even in the face of criticism and adversity. Tony Hawk's journey as a skateboarder highlights the importance of staying focused and dedicated to one's craft, regardless of negative opinions or labels. Despite being initially criticized and labeled as a "trick skater" or "robot skater," Tony Hawk continued to push himself and improve his skills. Over time, with more height and impressive tricks, he gained acceptance and recognition. This conversation serves as a reminder that being determined and passionate about what you love can lead to achieving greatness, even if it takes time and patience.

    • Tony Hawk's systematic approach to skateboardingApproach challenges systematically and persistently for success in any endeavor.

      Tony Hawk's success and ability to perform challenging tricks in skateboarding stemmed from his drive, dedication, and systematic approach. He recognized the importance of building a solid foundation by mastering basic tricks and gradually progressing to more complex maneuvers. Tony strategically combined existing tricks, considering factors such as body position and timing, to create new and innovative combinations. He emphasized the precision required in executing tricks, highlighting the need for landing on specific parts of the skateboard and maintaining balance. Tony's unwavering commitment to perfecting his skills led to his mastery of difficult tricks, even when they seemed impossible. This mindset and approach can be applied beyond skateboarding, serving as a reminder to approach challenges systematically and persistently.

    • Tony Hawk's Skateboarding Journey: Mindset and DedicationTony Hawk's success in skateboarding highlights the significance of having the right mindset, unwavering dedication, and the ability to creatively solve problems in achieving goals.

      Tony Hawk's ability to perform difficult skateboarding tricks requires immense focus, commitment, and mental clarity. He explains that landing tricks like a right 360 shove 5.0 to coming in forward is a whole different challenge compared to doing it in reverse. Tony emphasizes the difficulty of finding the right position and the intense concentration required to execute the trick successfully. He also mentions how visualization and dreams play a role in his skateboarding journey. Furthermore, Tony's experiences in dreams reflect the limitations and frustrations he faced before his injury. Overall, this conversation underscores the importance of mindset, dedication, and creative problem-solving in achieving skateboarding goals.

    • The Power of Inspiration and DedicationInspiration can come from unexpected moments, and it is important to be open to new ideas. Dedication and perseverance are key to achieving success and finding joy in pushing boundaries.

      Inspiration can strike in unexpected moments, even in the liminal state between wakefulness and sleep or during mundane activities. Tony Hawk's groundbreaking tricks, like the backside burial, were born out of these moments of inspiration and experimentation. It is important to be open to new ideas and allow oneself to think outside the box. Additionally, the conversation emphasizes the importance of practice and perseverance in achieving success. Tony Hawk's dedication to mastering new tricks and his willingness to put in weeks of preparation demonstrates that hard work pays off. Finally, the conversation highlights the joy and fulfillment that comes from pushing boundaries and achieving personal milestones.

    • The Importance of Drive, Discipline, and Perseverance in Achieving SuccessSuccess in any field requires more than just natural talent. Drive, discipline, and perseverance are key factors that can help individuals surpass those with natural talent who lack discipline.

      Success in any field, whether it's sports, academics, or business, requires more than just natural talent. Tony Hawk emphasizes the importance of drive, discipline, and perseverance. He shares that he didn't start out as a natural skater and struggled initially, but his dedication and determination allowed him to become one of the best. This applies to other areas as well, where individuals who are driven and put in the effort can surpass those with natural talent who lack discipline. It's not just about being chosen or having the right genetics, but about utilizing one's natural abilities and consistently working hard to achieve progress.

    • Tony Hawk's Unwavering Drive and Perseverance in SkateboardingTony Hawk's determination to overcome setbacks and push his limits showcases the importance of perseverance and mental strength in achieving success and fulfillment.

      Tony Hawk's determination to achieve his goals and return to skateboarding after a serious injury is driven by his deep personal desire. Despite facing major setbacks and the concerns of his wife, he remains committed to pushing his own limits and finding his "happy place" on the vert ramp. Hawk's ability to recover quickly and continue pursuing his passion is considered superhuman by others, highlighting the importance of perseverance and mental strength. While he may not always follow professional advice or take the safest route, Hawk's unwavering drive and willingness to take risks play a significant role in his ongoing success and fulfillment.

    • Balancing Medical Advice and Personal Well-being in RecoveryListening to medical professionals, prioritizing personal well-being, and setting individual goals are important factors in a successful recovery process.

      Tony Hawk's recovery from his non-union fracture required a balanced approach. He followed the advice of medical professionals by undergoing surgery and abstaining from skating for two months. However, he also recognized the importance of prioritizing his own well-being during the recovery process. He was disciplined in his diet, sleep, and overall lifestyle, and even took advantage of speaking engagements to stay engaged and make the most of his recovery time. Hawk's determination to come back at his own pace and not compare his recovery to others demonstrates the importance of listening to medical advice while also recognizing individual differences in healing and pursuing recovery in a way that is sustainable and personally fulfilling.

    • The Evolution of Skateboarding: Embracing Health and Well-beingSkateboarders have shifted their mindset towards prioritizing their health and well-being, treating skateboarding as a professional sport and embracing healthier lifestyle choices.

      Skateboarding has evolved into a serious sport with athletes who prioritize their health and well-being. In the early days, skateboarding was associated with a rebellious and carefree culture, where drinking and indulging in unhealthy habits were prevalent. However, Tony Hawk recognized the importance of taking care of his body to enhance his performance. Today, skateboarders have shifted their mindset, focusing on nutrition, sleep, physical therapy, and overall well-being. They understand the value of treating skateboarding as a professional sport and have embraced healthier lifestyle choices. This evolution demonstrates a significant change within the skateboarding community, where athletes now prioritize resilience and respect their bodies like any other serious athlete.

    • The evolution of skateboarding: from casual activity to serious sportSkateboarding has transformed from a carefree pastime to a structured sport, with resources, support, and recognition, influenced by top skaters, mental health promotion, and popular culture.

      Skateboarding has evolved from a casual activity into a serious sport. Initially, skateboarding was associated with partying and carefree behavior, but as the industry grew, people started taking it more seriously. Despite the diversity within skateboarding, with some skaters still focused on the rebellious and non-competitive aspects, the sport has become more organized and structured. Skaters now have access to resources, trainers, sponsors, and professional support, similar to other elite athletes. The increased recognition and acceptance of skateboarding as a sport has been influenced by factors such as the success of top skaters, the promotion of mental health and personal expression, and the popularization of the sport through mediums like video games.

    • Tony Hawk's Journey: From Skateboarding to Video Game SuccessTony Hawk's persistence, belief in his concept, and willingness to seize opportunities led to the creation of a groundbreaking skateboarding video game that propelled him to great success.

      Tony Hawk's interest in video games and technology, combined with his passion for skateboarding, led to the genesis of a groundbreaking video game. Despite initial skepticism from console and software manufacturers, Tony Hawk's persistence and belief in the concept eventually paid off when Activision approached him about working on a skate game. The early version featured Bruce Willis on a skateboard in a desert wasteland, but it had the intuitive mechanics and right engine that Tony Hawk saw as the foundation for something special. The development process involved constant feedback and collaboration, with Tony Hawk confident that skateboarders would appreciate the game. Released in 1998, the game coincided with the rise of skateboarding's popularity and Tony Hawk's own career, propelling him to great success with a half-million-dollar buyout offer. This conversation highlights the importance of seizing opportunities, believing in one's ideas, and combining passions to bring about innovation and success.

    • Tony Hawk's Financial Success JourneyTony Hawk's success was not just due to his talent but also his smart financial decisions, such as investing in real estate and starting his own skateboarding company.

      Tony Hawk's success was not just a result of his talent and fame, but also his ability to make smart financial decisions. Despite being a young athlete with early success, Tony was guided by his dad and learned the importance of investing in real estate at a young age. He bought a four-acre property and built ramps on it, which helped propel his skating career. However, he soon realized that living beyond his means was unsustainable, especially during a period of slow skating days. He made the shrewd decision to sell the property, take the equity, and start Birdhouse, a skateboarding company. Tony's ability to adapt, cut back on expenses, and make wise financial decisions played a crucial role in his long-term success.

    • Tony Hawk's Journey to Success: Hard Work, Adaptability, and Seizing OpportunitiesTony Hawk's success is attributed to his willingness to work hard, adapt to challenges, and make strategic decisions, proving that success requires more than just skill in a specific field.

      Tony Hawk's journey to success was marked by hard work, adaptability, and a willingness to take on any opportunity that came his way. Despite facing financial challenges, he made ends meet by taking on random jobs and being a stunt skater for commercials. He also embraced the necessity of forming his own skateboard company, Birdhouse, and took on the roles of team manager and owner. Tony Hawk's determination and resilience were evident as he traveled with his team, despite the hardships and discomforts they faced. He recognized the importance of punctuality and professionalism, even in an industry known for its looseness. Furthermore, his interests in music, cars, and video games added to his multifaceted persona. Overall, the key takeaway is that Tony Hawk's success was not only a result of his skateboarding skills, but also his ability to adapt and make strategic decisions.

    • Maintaining Focus on Skateboarding Amidst Other Hobbies and InterestsTony Hawk prioritizes skateboarding over other sports to avoid risking his skate career and acknowledges the time commitment required for other activities. He also supports his children's independent pursuit of their own passions.

      Tony Hawk has managed to maintain his focus on skateboarding as his main passion and career, despite having numerous other hobbies and interests. He acknowledges that he has respect for sports like motocross and finds them exciting, but he consciously pulls away from them to avoid risking his skate career and potential injuries. While he still enjoys activities like surfing, snowboarding, and car racing on a casual level, he recognizes that they require a significant amount of time and cannot be pursued with the same dedication as skateboarding. Additionally, Tony Hawk talks about his children's involvement in skateboarding and how they have developed their own skills and passions independent of his influence.

    • The Profound Influence of Tony Hawk's Parents in His Life and CareerTony Hawk's parents, despite their untimely passing and struggles with Alzheimer's, played a vital role in shaping his success and creating a supportive community within the skateboarding world.

      Tony Hawk's parents played a significant role in his life and career. Despite his father's passing when Riley, Tony's youngest child, was only two, he got a chance to meet him. Tony's mother also witnessed some of Riley's success but suffered from Alzheimer's disease. Tony's father, a sports enthusiast, would have been amazed to see skateboarding become an Olympic sport, considering his love for competition and the Olympics. Tony's parents, particularly his father, had a profound impact on him and the skateboarding community. They were incredibly supportive and played a crucial role in fostering a sense of family and belonging for the misfits and lost kids in the skateboarding world.

    • Building Supportive Environments and Finding InspirationCreating a safe space, fostering a sense of community, and finding inspiration in meaningful experiences can lead to personal growth and fulfillment.

      Creating a safe space and fostering a sense of community can give individuals a sense of purpose and fulfillment. Tony Hawk's father created this safe space for him and others, which allowed him to thrive and make up for his difficult childhood. The importance of bringing people together and forming connections is highlighted by Tony's mother, who prioritized gatherings and emphasized the value of family. These experiences with community helped shape Tony's own parenting approach. Additionally, the power of music to inspire and energize is evident in Tony's playlist, which he carefully curated to motivate himself during skateboarding sessions. This conversation emphasizes the significance of building supportive environments and finding inspiration in meaningful experiences.

    • The Evolution of Female Skateboarding: Breaking Down Gender BarriersFemale skaters have made significant strides in the skateboarding world, thanks to pioneers and platforms like Instagram, showing the power of representation and inclusivity.

      Skateboarding has evolved tremendously over the years, especially in terms of diversity and inclusion. In the past, skateboarding was dominated by male skaters, and female skaters were often ridiculed and faced challenges. However, thanks to pioneers like Kara Beth Burnside and Patty Hoffman, as well as the determination of other female skaters, the skateboarding scene has seen a significant shift. Now, there are more girls and women participating in skateboarding, showcasing their skills, and gaining respect. Platforms like Instagram have played a crucial role in highlighting their talents and connecting female skaters worldwide. This evolution demonstrates the power of representation and breaking down gender barriers in traditionally male-dominated sports like skateboarding.

    • The Growing Acceptance and Recognition of Women in SkateboardingThe increasing acceptance and recognition of women in skateboarding has led to equal divisions, prize money, and opportunities, allowing more women, including moms and older women, to participate and learn how to skate.

      The acceptance and recognition of women in skateboarding has grown over the years. It has become more common and widely accepted, with equal divisions and disciplines for men and women in major events like the Olympics. This shift not only led to a women's event being included but also brought about equal prize money and attention. As a result, more women, including moms and older women, are now participating in skateboarding and learning how to skate. The change in attitude is evident, with parents encouraging their kids to skate, which was rare in the past. This shift marks a significant milestone in the skateboarding community, paving the way for more inclusivity and opportunities for women skateboarders.

    • The Power of Community and Progression in SkateboardingThe inclusivity and diversity within skateboarding create a supportive environment where individuals of all ages and backgrounds inspire each other, leading to personal growth and continuous improvement.

      Skateboarding fosters a unique sense of community and progression. It is incredible to witness individuals of different ages and backgrounds coming together to skate and inspire one another. Whether it's parents rediscovering the joys of skateboarding through their children, or veteran skateboarders mentoring and learning from younger generations, the inclusivity and diversity within skateboarding are remarkable. The exchange of ideas and feedback between skaters of all levels propels the sport forward and pushes boundaries. This conversation highlights the value of surrounding oneself with individuals who approach the same activity in different ways, as it leads to personal growth and continuous improvement.

    • Autograph Troubles and Philanthropic Endeavors of Tony HawkTony Hawk faces challenges with autograph resellers and intrusive fans, but his nonprofit organization works towards improving underserved communities through skateparks.

      Tony Hawk's autograph has become a highly sought-after commodity, but it has also attracted unwanted attention from resellers and intrusive fans. There has been an increase in people trying to obtain his signature solely for the purpose of selling it, even to the extent of hacking into his flight information. This has made it difficult for Tony to differentiate between genuine skate fans and those who are just looking to profit. As a result, the overall experience of signing autographs has been negatively affected. On a more positive note, Tony Hawk's philanthropic efforts through his nonprofit organization, the Skatepark Project, aim to support underserved communities by developing public skateparks and providing resources to the community.

    • The Crucial Role of Skateparks and Tony Hawk's FoundationTony Hawk's dedication to creating safe spaces for skateboarders and promoting skateboarding as a positive culture has inspired generations and contributed to the growth of the sport.

      Skateparks play a crucial role in providing support and a sense of community for skateboarders, especially for those who lack resources and opportunities. The conversation highlights the importance of organizations, such as Tony Hawk's foundation, in helping to fund and create skateparks across different regions. Skateparks serve as lifelines for skateboarders, offering a safe space to skate, connect with others, and shape their identities. Tony Hawk's dedication to advocating for public skateparks and promoting skateboarding as a diverse and positive culture is commendable. His resilience and passion for skateboarding have inspired generations of skateboarders and continue to contribute to the growth and progression of the sport.

    • Appreciating Tony Hawk's Impact on Skateboarding and LifeTony Hawk's influence in skateboarding extends beyond the sport itself. He demonstrates the value of pursuing passions, making a positive impact, and leaving a lasting legacy.

      Tony Hawk is highly regarded as the ambassador for skateboarding, appreciated for his shrewdness, prudence, punk rock spirit, and philanthropic efforts. Andrew Huberman expresses his gratitude for Tony Hawk's impact on skateboarding and his positive influence in the game of life. Tony Hawk acknowledges that the ethos of skateboarding shines through on Andrew Huberman's show and appreciates the support given to the skateboarding community. Overall, this conversation highlights the admiration and respect Tony Hawk has earned, not only for his contributions to skateboarding but also for his character and legacy. It emphasizes the importance of embracing one's passions and making a positive impact in both personal and professional endeavors.

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

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

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

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

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

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

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

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

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

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

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

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

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

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