Using Your Nervous System to Enhance Your Immune System

enNovember 01, 2021

Huberman Lab

Podcast Summary

Unveiling the Mind-Body Connection to Control the Immune System: Harness 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 System: Adopting 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 System: Strengthen 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 System: Our 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 Microbiome: Maintaining 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 Breathing: Nasal 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 Health: Ensure 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 Invaders: Interleukin-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 Recovery: Taking 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 Care: Sickness 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 System: Healthy 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 Behavior: Understand 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 Healing: Our 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 Recovery: By 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 Unwell: Taking 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 Infection: Eating 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 Breathwork: Engaging 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 Health: Harnessing 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 Worrying: Our 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 Healing: Hope 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 Relief: Spirulina 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 Inflammation: Stimulating 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 Science: By 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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How to Improve Skin Health & Appearance

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

Huberman Lab

enJuly 01, 2024

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

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

Huberman Lab

enJune 24, 2024

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

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

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

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

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

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

Huberman Lab

enJune 07, 2024

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