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    Using Your Nervous System to Enhance Your Immune System

    enNovember 01, 2021

    Podcast Summary

    • Unveiling the Mind-Body Connection to Control the Immune SystemHarness the power of the mind-body connection to unlock the potential of your immune system!

      Today, our focus is the immune system and how the nervous system can be used to control it.We now understand that the mind is able to influence the immune system.There are many studies showing this and just this week, a paper was published in Nature which demonstrated that acupuncture can reduce inflammation.Fascia, which is a tissue surrounding our muscles, is found to be connected to the adrenal medulla and can be used to activate the immune system.We'll be discussing various methods to control the immune system and enhance its function.

    • The Path to a Healthier and Stronger Immune SystemAdopting foundational tools and practices such as adequate sleep, sunshine, exercise, healthy eating, social connection, and hydration are essential for a healthy immune system.

      Having a healthy immune system is essential for mental and physical wellbeing.To achieve this, there are several foundational tools and practices which must be adopted.Firstly, getting adequate sleep and having a consistent sleep schedule is essential for our cells to be expressed and functioning correctly.Secondly, we must get sunshine in our eyes in the morning and evening to set our rhythm.Thirdly, exercising for 150-180 minutes a week helps maintain physical health.Fourthly, eating well and avoiding processed foods is also important.Fifthly, staying socially connected and hydrated is key.Lastly, there are additional practices which leverage the nervous system, to help further enhance the immune system.Following these practices will lead to a healthier and stronger immune system.

    • Unlock the Strength of Your Immune SystemStrengthen your body's natural defense against illness and infection by understanding the 3 layer immune system.

      The immune system is the body's defense against illness and infection.It works in three layers.The first layer is the skin and mucous, which act as a physical barrier to protect us from outside invaders.The second layer is the innate immune system, which is a fast response to any foreign particles that enter our body.It triggers the release of antibodies and killer cells to fight the infection.Lastly, the adaptive immune system is the body's long-term defense.It remembers past invaders and has the ability to recognize and fight off future ones.All together, the immune system works to keep us healthy and protected from any harm.

    • Uncovering The Secrets of Our Body's Innate Immune SystemOur body has a powerful two-layered defence system that works together to protect us from invaders and infections.

      Our body has a two-layered defence system - the skin and mucus lining, as well as the innate immune system.The white blood cells (neutrophils, macrophages, natural killer cells) in the innate immune system are like "ambulances" that go to the site of invasion and try to surround and kill the invader.They work together with complement proteins which put a "eat me" chemical tag on the invader.Cells that are suffering from the injury or invader also release "help me" signals in the form of cytokines like interleukin-1, interleukin-6 and tumor necrosis factor alpha.This signals the white blood cells to kill the invader and create an isolated compartment to keep it contained.In this way our body can protect us from invaders and infections.

    • Strengthen Your Adaptive Immune System with Healthy MicrobiomeMaintaining a healthy microbiome along our mucus pathways is essential to strengthen our adaptive immune system and keep infections at bay.

      The adaptive immune system is an amazing defense against infections and other invaders.It produces antibodies, which are special molecules that can recognize and attach to a particular invader.To do this, leukocytes, or white blood cells, are sent to the site of infection and create an imprint of the invader.When the body encounters the invader again, these antibodies are ready and can immediately fight it off and prevent the infection from taking hold.To maintain this strong adaptive immune system, it's important to take good care of our mucus membranes, which can be done by having a healthy microbiome, or colonies of beneficial bacteria, along our mucus pathways.This will also help trap the bad stuff and allow the good stuff to pass through.

    • Strengthen Your Nasal Passageways and Fight Off Infection with Nasal BreathingNasal breathing can help protect our health by strengthening our nasal passageways and fighting off infection.

      Breathing properly is very important for our health.Our nose is a natural filter for bacteria and viruses that are constantly bombarding us.Breathing through the mouth is not recommended as it can increase our susceptibility to infection.Exercising and speaking are exceptions, but in general we should strive to nasal breathe.It may help to strengthen our nasal passageways, which tend to collapse or become deviated.Studies have even shown that the nasal microbiome has certain species that are good at fighting off infection.Overall, nasal breathing can be a powerful way to protect our health.

    • A Three-Step Plan to Fight Infection and Boost HealthEnsure your health by keeping your hands clean, eating fermented foods, and taking care of your overall wellbeing.

      Maintaining our health and avoiding infection is a battle that we must fight every day.We can use three key tools to help us in this fight: not touching our eyes, taking care of our gut microbiome, and eating two to four servings of low sugar fermented foods.Keeping our hands clean and not bringing them to our eyes helps protect us from bacteria and viruses that can enter through this primary entry point.Eating fermented foods can help reduce inflammation in our body and bolster our gut microbiome, which is an important part of our defense.Finally, we must also take care of our overall health by getting enough sleep, eating well, and connecting with others.With these tools in our arsenal, we can be better equipped to fight off infection and keep ourselves healthy.

    • Unlocking the Power of Interleukin-10 to Fight Off InvadersInterleukin-10 plays a critical role in our body's defense system, helping to protect us from foreign invaders by reducing inflammation.

      Our bodies are equipped with an amazing immune system, designed to protect us from any foreign invaders.Interleukins, molecules produced by our bodies, are important components of the immune system.While some interleukins like IL-6 and IL-1 are pro-inflammatory, meaning they stimulate inflammation, there are others like interleukin-10 that are anti-inflammatory.This means they help reduce inflammation and protect our bodies from harm.Interleukin-10 is particularly important, as it plays an important role in fighting off any invaders.So while some interleukins may lead to inflammation, others help protect us from harm.

    • Slowing Down to Speed Up RecoveryTaking time to rest can help speed up recovery when feeling unwell.

      Sickness behavior is a natural response to illness and injury.It involves a decrease in activity, such as feeling lethargic, not taking care of oneself, and not feeling hungry.Studies have found that this behavior helps conserve resources for repair and decrease the risk of vomiting and diarrhea.Additionally, slowing down blood circulation has been found to increase the activity of the lymphatic system, which carries immune-related cells and fluids.Therefore, getting extra rest can help facilitate recovery when someone is feeling unwell.

    • Adaptive Response: Seeking or Avoiding CareSickness can lead to an adaptive response of either seeking or avoiding care, which is a natural behavior exhibited by both humans and animals.

      People tend to respond to sickness in two different ways.Some people seek the help and care of others when they are feeling ill, while others prefer to be alone.This behavior is natural and can be seen in both humans and animals.It is thought to be an adaptive response, as it allows people to get the support they need while also reducing the risk of spreading infection.Many people also report feeling more child-like when they are sick and may be more likely to seek care.The response of seeking or avoiding care is about 50/50 for both humans and animals.

    • Unveiling The Link Between The Immune System And The Nervous SystemHealthy behavior is a bridge between the immune system and the nervous system, so our thoughts and actions can influence our immunity.

      Sickness behavior is a link between the immune system and the nervous system.It can be learned or innate, and it is similar to major depression.In both conditions, levels of cytokines such as interleukin-6 and tumor necrosis factor alpha are increased.This suggests that depression could be caused by increased activity of inflammatory cytokines.Knowing this could help us prevent illness or make it easier to move through it.Healthy behavior is also a bridge between the immune system and the nervous system, so certain patterns of thinking and behavior can have an effect on our immunity.

    • Unveiling the Impact of Sickness on BehaviorUnderstand how sickness can alter our behavior to better care for ourselves and those around us.

      When we become sick, our appetite often decreases, especially for protein-rich foods.This is thought to be the body's way of trying to reduce the amount of iron it takes in.Too much iron in the blood can be toxic, and some bacteria and infections thrive in high-iron environments.Another common symptom of sickness and depression is a loss of libido or interest in sex and reproduction.This is because sickness and depression are surprisingly similar and both can affect the way we think and how we react to the world around us.Understanding how sickness can alter our behavior can help us better care for ourselves and those around us.

    • How Does the Body Respond to Infection and Injury?The vagus nerve sends signals to the brain to make changes in the body to fight off infection or heal injury, such as increasing body temperature, increasing sensitivity to light, and promoting sleepiness.

      The body has an amazing way of responding to infection and injury.When we have an infection or an injury, the vagus nerve sends a signal to the brain, telling it to make changes in the body to help fight off the infection or heal the injury.This includes an increase in body temperature, causing a fever, and sensitivity to light, called photophobia, which leads to headaches.It also sends signals to the hypothalamus to promote sleepiness, even during the day.All of these responses are designed to help the body heal by giving it time to rest, and allowing it to focus its energy on fighting off the infection or healing the injury.

    • The Power of Humoral Factors in HealingOur body's natural response of releasing humoral factors in times of sickness can be powerful, yet can also temporarily impair our memory and cognition.

      When we get sick, our body does many things to help us recover.Our body releases certain blood borne chemicals called humoral factors which are picked up by specialized tissues in the brain called choroid.These chemicals increase inflammation in the brain, impairing memory and cognition.As a result, we can feel so unwell that we can't concentrate on anything.This is a normal response by our body when we are sick and this feeling will pass as we get better.

    • Unlocking the Power of Glymphatic System and Self-Hypnosis for a Swift RecoveryBy elevating our feet and increasing serotonin levels through tryptophan or 5-HTP along with self-hypnosis, we can unlock the power of our body's natural healing capabilities to help us stay healthy and recover more quickly.

      We all know that when we start to feel sick we should take a hot shower and get some rest.But there are other things we can do to try and reduce the probability of getting sick and to help our body heal more quickly.We can elevate our feet 12 degrees while we are sleeping, to increase the activity of our glymphatic system.This system washes out debris that accumulates in our brain and is important for the recovery from infection.We can also try to increase the amount of serotonin in our body, either by eating foods that contain tryptophan, or by taking a natural supplement like 5-HTP.This can lead to the quality of sleep that will help our body fight off the infection.Self-hypnosis is also beneficial as it involves deep relaxation and can improve pain management, sleep transition, and more.If we all follow these practices, we may be able to keep ourselves healthy and recover from sickness or injury more quickly.

    • Maximising The Benefits Of Hot Showers And Saunas When UnwellTaking a hot shower or sauna followed by a cool-down period can help boost white blood cell production and combat infection, but caution should be taken if there is a fever present.

      Taking a hot shower or bath when feeling unwell is a time-honored tradition.Now, new research suggests that taking a hot sauna or bath, followed by a cool-down period, is even more beneficial.This is because the heat and subsequent cooling effect can increase white blood cell production and adjust cortisol levels, which can help combat infection.However, caution should be taken if one already has a fever as the heat could take body temperature to dangerously high levels.So, remember to take a hot shower or bath when feeling unwell and if you have access to a sauna, you can further increase the benefits by going through a heating and cooling cycle.

    • Feeding a Fever: The Power of Food on InfectionEating food during a fever helps the body fight off the infection, while fasting can increase the adrenaline in the brain and body to boost the body's defence system.

      When you have a fever, it is your body's natural attempt to fight off any intruding virus or bacteria.Eating food increases your body temperature, so 'feeding a fever' makes sense as it is helping your body to fight off the infection.'Starving a cold' however, is not as clear and may be due to congestion making eating uncomfortable.However, some believe that fasting can help combat certain types of infections as it increases the adrenaline in the brain and body, which has a powerful effect on the body's defence system.

    • Enhance Your Immune System with BreathworkEngaging our sympathetic nervous system through breathwork can help us combat infection, enhancing our immune system function".

      Breathing exercises can have a powerful effect on our physical and mental health.In a study, people voluntarily injected with E.coli bacteria were divided into two groups.One group practiced a behavioral protocol of cyclic hyperventilation, which involves 25-30 deep breaths followed by a breath hold, repeated for several rounds.The other group only meditated.The results were remarkable.Those who practiced cyclic hyperventilation experienced lower flu-like symptoms due to a reduction in inflammatory cytokines and an increase in anti-inflammatory cytokines, triggered by the release of epinephrin.This shows that deliberately engaging our sympathetic nervous system can help us combat infection and enhance our immune system function.It is important to note that both the hyperventilation and the breath hold are important to get the full effect.Also, it is important to practice this in a safe environment and not to push the breath hold beyond the point of impulse.

    • Unlocking the Mind-Body Connection to Promote HealthHarnessing the power of the mind-body connection can help us better manage our physical and mental health.

      The idea that the mind can heal the body has been around for many years, but only recently has it been taken seriously.Scientists have been studying the role of brain chemicals like dopamine and catecholamines in the body, and how they can affect our physical and mental health.Research has found that stress, a neurochemical state, can be beneficial in the short term as it releases catecholamines which can activate the reward system associated with dopamine.This reward system has been linked to a reduction in tumor size in several studies.It is clear that the mind and body are connected, and understanding this connection can help us better manage our physical and mental health.

    • Unlocking the Corticolimbic Hypothalamic Pathway to Conquer WorryingOur thoughts have the power to influence our physical health, so be mindful of what you think.

      We all know that worrying can have a negative effect on our health, but research has now shown us how this works.Scientists have identified a specific neural pathway in the brain that connects thinking, emotion and prior experiences to the areas that control our basic physiology, such as temperature regulation.This pathway is called the corticolimbic hypothalamic pathway.By exposing subjects to stressful events, researchers have been able to activate this pathway and cause fever and other symptoms of illness.Through further study, they have also been able to block this pathway and prevent the worrying of oneself sick.This research shows us that our thoughts can have a real and powerful effect on our health and wellbeing.

    • Unleashing The Power of Hope & Dopamine To Accelerate HealingHope and dopamine can be used to reduce inflammation and speed up the healing process.

      Hope and a positive outlook on the future can be very beneficial for our health.Research has shown that when people suffering from very debilitating illnesses have a sense of hope, their recovery rates are much higher.This is because of the high correlation between hope and the dopamine system.Dopamine is a molecule of reward and motivation, which encourages us to work towards the future.To stimulate dopamine, we can do a number of things like taking tyrosine and mucuna pruriens supplements or participating in cold water exposure.It is important to note that drugs of abuse should be avoided as they can have addictive properties and lead to crashes.By engaging in these activities, we can activate the mesolimbic reward pathway and reduce inflammation in the body, accelerating the healing process.

    • Unlocking the Benefits of Spirulina for Cold ReliefSpirulina has powerful anti-inflammatory properties, aiding in the relief of cold symptoms and helping to tackle the underlying cause.

      Educational learnings from this section are that when one is already experiencing symptoms of a cold such as a runny nose or congestion, there are alternative treatments for symptom relief.One such option is spirulina, an algae-based supplement with proven benefits in reducing nasal congestion, nasal itching and improving sleep.Studies have found that it can take up to two grams of spirulina a day to experience these effects, so it is important to take the right amount.Additionally, spirulina has been found to reduce inflammation-causing cytokines and thus can help with the underlying cause of the infection.

    • Can Spirulina Help with Seasonal Allergies?Spirulina is a natural remedy that can help people with seasonal allergies and has a logical scientific explanation behind it.

      Spirulina is a plant extract that has many hidden benefits.It can help people with seasonal allergies by inhibiting Mast Cells, which are little bubbles of histamine.When these cells are activated, they cause inflammation and swelling at the affected area.Anti-histamines can also help, however Spirulina can be equally as effective.It is important to note that people with PKU must be aware of the side effects of this supplement, as it can be dangerous for them.All in all, Spirulina is a natural remedy that has a logical scientific explanation behind it.

    • Unlocking the Potential of Acupuncture to Reduce InflammationStimulating nerve endings in the fascia with acupuncture can reduce inflammation by triggering a chain of neural reactions that release anti-inflammatory hormones.

      Acupuncture has been found to have the potential to reduce inflammation.A study recently published in the journal Nature revealed that when an electrical current is passed into the body via needles, this can stimulate sites that can reduce inflammation.In particular, they located areas on the body such as the lower limbs that can stimulate the vagal adrenal reflex and lead to reduced inflammation.This is due to the activation of nerve endings in the fascia, a thick sheath of tissue that surrounds muscles, which sends a connection deep into the limb fascial tissue and up into the spinal cord.This chain of neural reactions leads to the release of norepinephrine, noradrenaline, adrenaline, and dopamine, which together lower inflammation.This exciting new research indicates the potential of acupuncture to reduce inflammation in the body.

    • Exploring the Intersection of Ancient Practices and Modern ScienceBy combining ancient practices with modern science, we can create effective and accessible treatments for immunological and neurological diseases.

      This is an exciting time for science! Ancient practices such as acupuncture and respiration have been around for centuries.With new discoveries in mechanistic science, we can now understand why these practices work.We can start to create new protocols that are effective, low cost and accessible.The National Institutes of Health's new institute, NCCIH, is investing tax dollars to explore how the immune system and nervous system interact.We are discovering how ancient practices and modern science can work together to improve treatments for immunological and neurological diseases.This is an exciting step forward in the fields of health, medicine and science.

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    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

    Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration

    Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration
    In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation. This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman AeroPress: https://aeropress.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Gary Steinberg 00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple 00:06:16 Stroke, Hemorrhage & Blood Clot 00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol 00:16:19 Heart & Brain Health; Neurosurgery & Brain Function 00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques 00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes 00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs 00:38:24 Sponsor: AG1 00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery 00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk 00:48:31 Exploratory MRI: Benefits & Risks 00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT 01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables 01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion 01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery 01:17:36 Stem Cells, Immune System, Activity 01:21:27 Injury & Recovery, Restraint Therapy 01:23:46 Neuroprotection After Injury; Mild Hypothermia 01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy 01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry 01:47:40 Vagal Stimulation 01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 20, 2024

    LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre

    LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre
    Recently I had the pleasure of hosting a live event in Sydney, 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 ICC Sydney Theatre. 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 Timestamps 00:00 Introduction 00:15 Live Event Recap: The Brain Body Contract 00:32 Sponsors: AG1 & Eight Sleep 03:30 Q&A Session Begins: Napping and Sleep Quality 06:34 The Power of the Placebo Effect 11:31 Entering Rest and Digest State: Techniques and Tools 15:35 Muscle Growth, Learning & the Brain 20:13 Hallucinogens: Personal Experiences & Clinical Insights 27:28 The Misunderstood Effects of MDMA 27:42 Exploring the Potential of MDMA in Clinical Settings 29:25 The Complex World of Psychedelics & Mental Health 30:07 Ketamine: From Misconception to Medical Use 31:53 The Fascinating Science of DMT 33:11 Supporting Science: Funding & Future Directions 34:48 The Gut-Brain Axis: A Key to Overall Health 40:41 Sleep Patterns and Chronotypes: Personalizing Rest 42:50 Addressing ADHD & Focus in the Modern World 49:27 Closing Remarks & Gratitude Disclaimer
    Huberman Lab
    enMay 17, 2024

    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life
    In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence. We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work. Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 13, 2024

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
    This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  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 LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

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