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    • The Unsung Heroes of Public Health: The United States Public Health Service OfficersThe United States Public Health Service officers, led by the Surgeon General, demonstrate unwavering dedication and expertise in safeguarding the nation's health, even in the face of challenging global crises and natural disasters.

      The role of the US Surgeon General goes beyond providing scientific information on health. The Surgeon General, in this case Dr. Vivek Murthy, also oversees the United States Public Health Service, which consists of 6,000 dedicated public health officers. These officers play a crucial role in protecting the nation from public health threats, whether it's responding to global crises like Ebola or providing direct care during natural disasters like hurricanes. Despite the potential for higher incomes and an easier workload in the private sector, these officers remain committed to their public health mission. This highlights their dedication, skill, and heart in advancing public health. It's important to appreciate the often unseen work of the public health service and the value they bring to our communities.

    • Shifting the focus from illness to overall well-being in healthcare.Healthcare should prioritize promoting well-being and providing support, not just addressing known diseases.

      Our understanding of health needs to shift from solely focusing on the absence of illness to optimizing physical and mental well-being. It's not enough to just prevent and manage diagnosable diseases; we also need to address the broader spectrum of individuals who may not have any known diseases but are not operating optimally in their lives. This includes improving physical fitness, stamina, and strength, as well as enhancing fulfillment, functionality, and overall quality of life. To achieve this, there needs to be a significant change in how we approach healthcare, with a greater emphasis on promoting well-being and providing accessible information and support on a regular basis, not just during times of crisis.

    • An Independent Surgeon General Prioritizing Public HealthVivek Murthy, as Surgeon General, focuses on addressing the broken healthcare system, advocating for better delivery, emphasizing prevention, and making impactful decisions for the public's health.

      Vivek Murthy's role as Surgeon General is independent of political influences and prioritizes the public's health. He is guided by science and the public interest, rather than the agenda of a president or party. This allows him to focus on addressing the broken healthcare system, advocating for better healthcare delivery, and emphasizing prevention over treatment. In making decisions about resource deployment, he collaborates with colleagues both within the Department of Health and Human Services and across the administration. He also considers requests from states and suggestions from the public and Congress. However, the ultimate decision on which issues to prioritize lies with the Surgeon General's office, with a focus on making the biggest impact and helping the public's health.

    • The Role of Data and Experiences in Public Health PrioritiesEffective public health initiatives require analyzing data and listening to people's experiences to understand the impact of issues and address the needs of the community.

      Data and people's experiences play a crucial role in guiding our priorities for public health. Vivek Murthy emphasizes the importance of analyzing data to understand the impact of certain issues on the population and their trajectory over time. Additionally, he highlights the significance of listening to people's concerns and experiences on the ground. By visiting communities and engaging in conversations with community members, he gains valuable insights that inform his focus on particular health issues. This approach led him to address the issue of loneliness and isolation, which were not initially highlighted in reports but were brought to his attention through personal accounts. Effective public health initiatives require both data-driven decision-making and a deep understanding of people's lived experiences.

    • Enhancing Health CommunicationCreating a centralized health authority for efficient and widespread dissemination of important health information would address limitations of traditional media outlets and ensure that everyone receives crucial messages for overall well-being.

      There is a need for a quick and efficient way to reach everyone in the country with important health messages. Traditional media outlets, such as TV and newspapers, have limitations in terms of reach and attention span. Additionally, with the rise of alternative news sources, not everyone is being reached through these channels. A possible solution could be to have a central health authority that can quickly disseminate information to the public, similar to how the Surgeon General sent physical letters to households in the past. This infrastructure would allow for widespread distribution of vital health information, whether it's related to crises like Covid or daily practices for maintaining mental and physical well-being.

    • Simplifying Public Health Communication for Effective Prevention and EducationPrioritizing prevention and education on key pillars of a healthy life, such as sleep, nutrition, physical activity, and social relationships, is crucial for lifelong health and success.

      Public health messages need to be communicated in a simple, clear, and comprehensive way. Currently, these messages are scattered across traditional media, social media, and online channels, resulting in a fragmented approach. This patchwork system of communication is not ideal and does not prioritize prevention and health communication. As a society, we have historically undervalued these aspects and focused more on treatment strategies. However, it is essential to address the broader challenge of helping people stay well, especially in areas like mental health. This requires educating individuals on key pillars of a healthy life, such as sleep, nutrition, physical activity, and social relationships. We need to prioritize these topics in education to lay a foundation for lifelong health and success.

    • Educating and Building Relationships through Insights into Health and WellbeingThe podcast emphasizes the need to address the composition of American diets, highlighting concerns about high consumption of processed foods and additives, and calls for efforts to promote healthier dietary choices for all individuals.

      The Huberman Lab podcast aims to address vital topics related to health and wellbeing. The podcast seeks to educate and build a relationship with the audience by providing valuable insights and information. The discussion highlighted concerns regarding the composition of American diets, particularly the high consumption of highly processed foods and additives. The inclusion of excessive sodium, sugar, and additives in these foods is worrisome and may have negative health impacts. It is important to note that the affordability and accessibility of healthy, fresh produce can be a challenge for individuals living in low-income neighborhoods. Efforts must be made to promote healthier dietary choices and provide access to nutritious foods for all individuals, regardless of their socioeconomic status.

    • The Influence of Processed and Flavorful Foods on our Brain and BodyOur diet, especially high intake of sweet and savory foods, can alter our brain circuits, leading to increased appetite and reduced satisfaction from healthier options. Organizations must provide clear information and address socioeconomic barriers to promote better food choices.

      The food we eat, especially highly processed and flavorful foods, can have a significant impact on our brain and body. Research shows that consuming a diet high in sweet and savory foods can rewire neural circuits in the brain, leading to increased appetite and reduced satisfaction from healthier foods. While there may not be direct evidence linking these foods to cancer or other illnesses, it's important to consider the potential long-term effects on our health. The responsibility lies not only with individuals but also with organizations like the FDA to provide clear and accessible information about the risks and benefits of different food choices. Additionally, addressing the socioeconomic barriers that prevent access to healthy food is crucial in promoting better dietary choices for all.

    • The Impact of Profit-Driven Industries on Our Health and Well-beingPrioritizing our health by being cautious of processed foods and understanding the effects of additives can significantly improve our overall well-being. Access to objective information is essential.

      Our food and media industries often prioritize profits over our health and well-being. Food companies sometimes use synthetic additives and combinations of nutrients to create addictive products that keep us coming back for more. Similarly, social media platforms focus on maximizing our time spent on their platforms, regardless of the negative effects on our sleep, in-person interactions, and overall health. It is important to be cautious with highly processed foods that contain additives and to understand how they impact our brain and satiety. This is crucial for preventing conditions like obesity, cancer, arthritis, diabetes, and heart disease. Objective reports and authorities insulated from political retribution are necessary to provide the public with important information and recommendations. Making better choices and avoiding unhealthy additives can have a significant impact on our overall health and well-being.

    • Ensuring Reliable Information and Building Trust: The Role of Authorities in Promoting Healthier HabitsAuthorities like Huberman and Murthy play a crucial role in disseminating accurate and credible information, building public trust, and prioritizing individual well-being over industry interests.

      When it comes to promoting healthier habits and disseminating important information, it is crucial for authorities like Andrew Huberman and Vivek Murthy to carefully vet and communicate their messages. This not only ensures that the information is reliable and supported by scientific evidence, but also builds public trust in their expertise. The behind-the-scenes work, such as checking sources, analyzing data, and consulting experts, is necessary to provide accurate and credible information to the public. Additionally, it is important for these authorities to be protected from retribution and attacks, especially when their messages challenge industries that may be resistant to change. Despite potential backlash, it is essential for them to prioritize the well-being of individuals over industry interests.

    • Prioritizing Integrity, Trust, and Transparency in Public HealthVivek Murthy highlights the importance of honesty, clarity, and adaptability in public health, despite challenges from vested interests, to create a healthier society based on science and the public interest.

      Maintaining integrity and trust in the field of public health is crucial. Vivek Murthy emphasizes the importance of basing recommendations on data and being transparent about the reasons behind them. He acknowledges that public trust in institutions, science, and medicine has been eroded in recent years, making it even more vital for medical professionals to prioritize honesty and clarity. Murthy also stresses the need for vigilance and adaptability, as recommendations may change as new information emerges. Despite potential pushback from those with financial interests, he remains committed to making decisions guided by science and the public interest. Ultimately, he believes in serving the greater good and creating a healthier society, even if it means challenging the current norms and systems.

    • Challenges in Accessing Health and Dietary InformationClear and transparent communication is necessary to empower individuals with accurate and helpful health information while rebuilding trust in public health initiatives.

      There is a significant problem with making health and dietary information accessible to millions of Americans. Many people go to the grocery store feeling confused and unsure about what foods are healthy. This lack of information and guidance has disempowered individuals and made it difficult for them to make informed choices. Additionally, the public's trust in big institutions and public health initiatives has been affected by inconsistent messaging, such as the example of mask-wearing during the pandemic. It is crucial for public-facing officials to acknowledge when they may have made mistakes and provide transparent explanations for their recommendations. Approaching health communication with humility and being clear about what is known and what is still being studied can help build trust and ensure that the public receives accurate and helpful information.

    • Promoting Humility and Respect in Public Health CommunicationPublic health officials should approach communication with humility, respect differing opinions, and engage in open dialogue to bridge divisions and strengthen the pandemic response.

      In public health communication, it is crucial to approach with humility and recognize that not everyone will be able to follow guidance or agree with recommendations. Public health officials should not criticize or attack individuals who have different views or make different decisions. The pandemic exposed public health officials to significant abuse, threats, and harassment, causing many to question their commitment to their work. The restoration of an environment of humility and civility is necessary, where differing opinions are respected and violence is not encouraged. It is the responsibility of leaders in society to prevent the politicization of public health and promote open, honest, and respectful conversations. By acknowledging the humanity of individuals and engaging in dialogue, we can bridge divisions and strengthen the pandemic response.

    • Trust and Communication for a Unified ResponseBuilding trust through open discussions and clear communication of data is vital for a unified response to future pandemics.

      Building trust and effective communication is crucial for a unified response to future pandemics. Vivek Murthy emphasizes the importance of coming together as a country during times of crisis, rather than being divided. While we have made significant progress in manufacturing and distributing vaccines, Murthy expresses concern about our ability to maintain trust and unity in the face of adversity. He highlights the need to address vaccine injuries and acknowledge people's concerns through open discussions and presenting data. By analyzing reported cases and communicating the findings clearly to the public, we can build trust and ensure a more unified response in future pandemics.

    • Understanding COVID-19 Vaccine Side Effects and Contextual AnalysisIt is important to acknowledge and understand individual experiences with COVID-19 vaccine side effects, but drawing conclusions based solely on uncontextualized reports can lead to unnecessary fear. Clear communication and diverse voices are essential for rebuilding trust.

      The COVID-19 vaccine, like any other medication, can have both mild and more serious side effects. It's important to acknowledge individual experiences and not dismiss them as insignificant. However, it's also crucial to understand the process of analyzing and determining whether those side effects are directly related to the vaccine. Simply looking at reports of potential adverse effects without context can be misleading. We can compare this to other medications, such as Tylenol, where rare side effects exist but are still considered generally safe. Drawing conclusions based solely on anecdotes can lead to unnecessary fear and hesitation. To rebuild trust, we need clear communication, empathic listening, and diverse voices representing different backgrounds and experiences.

    • Trust, community involvement, and diverse voices in public health messaging.Including diverse voices and community leaders in public health messaging is crucial for designing effective messages and building trust within communities. Funding and support for grassroots organizations are essential for successful public health initiatives.

      Trust and community involvement are crucial in effective public health messaging. Vivek Murthy emphasizes the value of including diverse voices and community leaders who understand the specific needs and concerns of their communities. By bringing these individuals together and providing them with the necessary information and guidelines, they can design messages that resonate with their community members. Additionally, Murthy highlights the importance of showcasing these diverse voices in media platforms to promote trust and avoid the perception that only a few individuals are driving the agenda. Furthermore, funding and support for grassroots organizations and community groups play a vital role in delivering successful public health initiatives. By channeling resources to these local groups, the overall mission of public health can be effectively executed.

    • Improving the Efficiency of Public Health Funding DistributionTo enhance the dissemination of public health funding, it is crucial to establish direct channels of funding to trusted individuals and organizations within communities, prioritizing evidence-based data and patient needs over industry influence.

      The dissemination of funding for public health initiatives needs to be more efficient. Currently, the process involves the federal government giving funds to states, who then distribute them to local communities. This system can be time-consuming and challenging for those who are not connected to the network of local and state health departments. To address this, efforts should be made to establish direct channels of funding to individuals and organizations that have the necessary relationships and trust within their communities. It is important to ensure that public health initiatives and medical advice remain independent of the influence of industries that may seek profit from them, and that decisions are driven by evidence-based data and the needs of patients.

    • Shifting towards a holistic healthcare approachHealthcare needs interdisciplinary teams and integrative care, considering all aspects of a patient's well-being, and moving away from quick-fix medications towards a collective and comprehensive approach.

      Our healthcare system needs to shift towards a more holistic approach. We have become too reliant on quick-fix medications for every problem, neglecting the importance of behavioral and societal changes for our health. Vivek Murthy emphasizes the need for interdisciplinary teams and integrative care that consider all aspects of a patient's well-being. This means having experts from different fields, such as somatic medicine, psychology, and nutrition, working together to develop comprehensive treatment plans. Creating a structure and reimbursement system that supports this model is crucial. Additionally, group experiences for patients can provide community support and shared learning. To truly improve healthcare, we must move away from the individual-focused model and embrace a more collective and comprehensive approach.

    • Inefficiencies and Disconnections in the US Healthcare SystemOverhauling the healthcare system is necessary to prioritize integrated and multidisciplinary care, benefiting both patients and healthcare professionals by reducing delays and improving overall well-being.

      The current healthcare system in the United States is plagued by inefficiencies and lacks thoroughness. Patients often struggle to navigate through multiple appointments, referrals, and disconnected electronic health systems, resulting in frustration and confusion. The specialist and referral model is cumbersome, leading to delays in care and difficulty in obtaining necessary treatments. This not only affects patients but also contributes to burnout among doctors and nurses who feel powerless to provide the help their patients need. To address these issues, it is crucial to overhaul the healthcare system and adopt value-based approaches that prioritize integrated and multidisciplinary care. Delaying the recognition and resolution of these problems only benefits the entrenched interests that profit from the status quo, further hindering progress and patient well-being.

    • Breaking Down Barriers in Mental Health CareRecent efforts, like President Biden's proposed rule, aim to strengthen mental health parity laws and ensure every individual has access to the care they deserve. We need to fight against unnecessary barriers in the healthcare industry.

      The healthcare industry often puts up unnecessary barriers that prevent people from getting the care they need, particularly when it comes to mental health. Insurance companies have historically not adequately reimbursed for mental health services or limited the number of sessions individuals can have. Even though laws have been passed to address this issue, insurance companies often find ways to skirt around them, such as having a limited number of providers in their network or requiring excessive paperwork. This denies people access to timely and necessary care when they need it the most. However, recent efforts, like President Biden's proposed rule, aim to strengthen mental health parity laws and prevent such practices. It is important to fight against these barriers and ensure that every individual has access to the care they deserve.

    • The Impact of Loneliness and Isolation on Mental and Physical HealthLoneliness and isolation are widespread issues that can have detrimental effects on mental and physical health. It is important to address this challenge and promote connection and community involvement for overall well-being.

      Loneliness and isolation are critical public health challenges that have significant impacts on mental and physical health. Studies have shown that one in two adults in America and even higher percentages of young adults and adolescents report measurable levels of loneliness. This widespread issue is associated with increased risks of depression, anxiety, suicide, cardiovascular disease, and dementia. The mortality impact of loneliness is even comparable to the impact of obesity. It is crucial to address this challenge, as it is hiding behind walls of stigma and shame. Rebuilding the foundations of society and fostering connection and community involvement is essential for tackling the isolation crisis and promoting overall well-being.

    • The decline in community participation and the impact of technology on social connections.Recognizing the consequences of decreased community involvement and relying on technology for communication is crucial, encouraging active investment in relationships and meaningful connections.

      The decline in participation in community organizations has led to increased isolation. Over the past half century, there has been a decrease in involvement with faith organizations, recreational leagues, service groups, and other community gatherings that used to bring people together. This decline has resulted in less opportunities for people to connect across differences and interact with those who are not like them. Additionally, cultural shifts towards mobility and convenience have played a role in isolating individuals. Moving away from hometowns and relying on technology for everyday tasks has reduced face-to-face interactions and weakened social connections. Social media, while having its benefits, has also led to a shift towards online connections and altered the nature of communication, removing vital cues like tone and facial expressions. Ultimately, it is important to recognize the costs and consequences of these changes and actively invest in relationships and meaningful connections.

    • The Impact of Social Media on Self-Esteem and Human RelationshipsSocial media comparison harms self-esteem, diminishes understanding, and increases loneliness. Young people are seeking real connections and collective action is needed to address this complex issue.

      Social media has significantly impacted our self-esteem and human relationships. The constant comparison on social media platforms has shredded our self-esteem, leading to feelings of insecurity and worthlessness. This is particularly true for young people, who are constantly bombarded with images that they compare themselves to. Despite social media making us more connected, we actually understand each other less. The platforms are designed to maximize our time spent on them, worsen our self-image, and make us feel worse about our friendships. This has resulted in a rise in loneliness, isolation, and mental health struggles. There is a growing movement among young people to distance themselves from social media and prioritize real human connections, but it's a complex issue that requires collective action from both individuals and adults.

    • The negative impacts of excessive social media use on young people's mental health and well-being.Excessive social media use can lead to addiction, anxiety, depression, body image issues, and hinder health-promoting activities. It is important for young people and parents to prioritize mental well-being and create intentional spaces away from social media.

      Excessive use of social media can have negative impacts on the mental health and well-being of young people. The fundamental business model of social media platforms is built on keeping users engaged for as long as possible, which can lead to addiction and harmful effects. Research shows that adolescents who use social media for three or more hours a day have an increased risk of anxiety and depression symptoms. Additionally, social media can contribute to body image issues, with both girls and boys feeling worse about their bodies due to constant comparisons online. Furthermore, social media use can cannibalize health-promoting activities such as sleep, physical activity, and in-person interaction. It is crucial for both young people and parents to recognize these harms and create intentional spaces away from social media to prioritize mental well-being and authentic self-expression.

    • Prioritizing Child Safety on Social Media PlatformsEstablishing safety standards and providing support to parents can protect children from harmful content and ensure transparency in mental health impacts. Remember, social media only offers a limited perspective of someone's life.

      We need to prioritize the safety and well-being of children on social media platforms. Just like how safety standards were implemented for vehicles to reduce accidents, we should establish safety standards to protect kids from harmful content, bullying, and manipulative features online. This also includes ensuring transparency in data to understand the full impact of social media on mental health. Parents shouldn't be burdened with managing everything on their own; policymakers should step in to provide support and fill the gap. It's important to remember that real life isn't solely happening on social media. There's a whole world offline, and what we see online is often distorted, offering only a limited perspective of someone's life.

    • The impact of social media and the absence of unstructured playtime on children's mental health and development.Parents should delay their children's use of social media, prioritize unstructured playtime, and create a supportive community to implement these changes effectively. Adults should also be mindful of their own screen time.

      Children's mental health and development are being impacted by both social media and the lack of unstructured playtime. Social media exposes children to constant comparison, pressure, and potential harm, while the absence of unstructured playtime deprives them of crucial social and emotional skills. It is essential for parents to prioritize delaying the use of social media for their children, ideally until middle school, and encourage unstructured playtime with other kids. By creating a community of parents who share the same concerns, it becomes easier to support and implement these changes. Additionally, adults should also be mindful of their own screen time and consider setting limits to promote their own well-being and mental health.

    • Creating Tech-Free Zones for Your Child's WellbeingBy establishing tech-free zones, such as before bedtime and during meals, parents can support their child's sleep, encourage face-to-face interactions, address social media challenges, and prioritize quality time together.

      Creating tech-free zones in your child's life can be incredibly beneficial. Protecting the hour before bedtime and throughout the night can help ensure that they get quality sleep and prevent the negative impact of device use. Additionally, making meal times and social gatherings tech-free zones encourages face-to-face interaction and meaningful connections with friends and family. It's also essential to have open and non-judgmental conversations with your child about their use of social media. Understanding their experience and any challenges they may be facing allows you to provide guidance and help them navigate potential issues like bullying or harmful content. Lastly, as parents, it's important to lead by example and set boundaries for our own device use, ensuring that we prioritize quality time with our children.

    • Prioritizing human connection and positive changes in the digital age.Support from friends and family in behavior change, teaming up with other parents, and reducing screen time can lead to deeper connections and improved mental and physical health.

      We need to prioritize human connection and support each other in making positive changes. Parenting in the digital age can be challenging, but keeping our devices away during sacred times like meal and sleep times sets a good example for our children. It's important not to face behavior change alone, as it is easier when we have friends or family members who can hold us accountable and provide encouragement and support. Teaming up with other parents who are facing similar challenges can be beneficial for everyone involved. Additionally, becoming more conscious of our screen time and taking extended breaks from social media can have a positive impact on our mental and physical health. Ultimately, we must recognize that our society is becoming more disconnected and work towards fostering deeper connections and investment in one another.

    • The Power of Human Connection and Building Stronger RelationshipsBy embracing our natural inclination to connect, prioritizing kindness and service, and fostering meaningful connections, we can create a society that cares for one another and becomes a beacon of hope.

      Human connection is essential for our well-being and the future of our society. Despite the challenges we face, small steps can make a big difference in combating widespread loneliness and building stronger connections. We are hardwired to connect as human beings, and our actions have the power to heal and uplift others. We need to recognize our true nature of kindness, generosity, and interdependence, and make a clear choice about our identity as individuals and as a country. By prioritizing values such as kindness, generosity, courage, and service, we can create a society where we care for one another and have each other's backs. Leaders also play a crucial role in embodying and promoting these values, as they guide important decisions that shape our future. By embracing these values and fostering human connection, America can become a greater beacon of hope for the world.

    • Embracing a more human identity for a better futureLove is the greatest source of power and healing, and we all have the power to help each other heal and create a better future. Embracing kindness, service, friendship, and generosity is crucial for improving the lives of those around us.

      Loneliness, anger, and mistrust are not unique to any one country. Many countries are experiencing these issues, and it is important for America to lead the way in embracing a more human identity centered around kindness, service, friendship, and generosity. Love is identified as the greatest source of power and healing, surpassing the impact of medicine. We all have the power to help each other heal and create a better future. We are not meant to be bystanders but rather healers and hope makers. It is crucial to embrace this identity and work together to support public health and improve the lives of those around us.

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    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

    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

    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis
    In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings. Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Diego Bohórquez 00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe 00:06:49 Gut-Brain Axis 00:11:35 Gut Sensing, Hormones 00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing 00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus 00:35:28 Sponsor: AG1 00:37:00 Neuropod Cells & Nutrient Sensing 00:43:55 Gastric Bypass Surgery, Cravings & Food Choice 00:51:14 Optogenetics; Sugar Preference & Neuropod Cells 01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome 01:03:03 Sponsor: InsideTracker 01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol 01:07:38 GLP-1, Ozempic, Neuropod Cells 01:11:46 Food Preference & Gut-Brain Axis, Protein 01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’ 01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System 01:36:15 Plant Wisdom, Agriculture, Indigenous People 01:41:48 Evolution of Food Choices; Learning from Plants 01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm 01:56:58 Yerba Mate, Chocolate, Guayusa 02:00:22 Brain, Gut & Sensory Integration; Variability 02:06:01 Electrical Patterns in Gut & Brain, “Hangry” 02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition 02:22:00 Vagus Nerve & Learning, Humming 02:26:46 Digestive System & Memory; Body Sensing 02:32:51 Listening to the Body, Meditation 02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 27, 2024

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    Do you want to reduce your stress in just 7 minutes a day? 

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    [BEST OF] Robots In My Head: Deep Brain Stimulation (EP298 Rerun)

    Mental health is an umbrella term that spans a spectrum of severity. But when it comes to treatment-resistant major depressive disorder, it's a whole other ball game. A former healthcare communications executive, Jon Nelson is a living, breathing example of hope and progress in the mental health ecosystem. Joining Jon is Dr. Helen Mayberg, a neurologist, and psychiatrist at the Nash Family Center for Advanced Circuit Therapeutics. Learn how the latest advances in Deep brain stimulation (DBS) practically cure suicidal patients like Jon, but not without a considerable asterisk around access, approval loopholes, coverage, emerging skepticism, and, of course, massive stigma.

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