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    What Alcohol Does to Your Body, Brain & Health

    enAugust 22, 2022

    Podcast Summary

    • Alcohol consumption and its effects on the body and mindWhile alcohol can have some benefits, even moderate consumption can harm the gut and other biological functions, and excessive consumption can lead to dependency and other health problems. It's crucial to be informed about the effects of alcohol on the body and mind to make responsible choices.

      Alcohol is one of the most commonly consumed substances on Earth by both humans and non-human animals. While it has been used for nutritive and medicinal purposes, most people consume alcohol to feel drunk or inebriated. Alcohol kills good bacteria in our gut and can cause issues like leaky gut syndrome. Even small to moderate amounts of alcohol consumption can have negative effects on our biology, and excessive consumption can lead to dependency and other health problems. It's important to be informed about what alcohol does to our brain and body to make informed decisions about consumption. Andrew Huberman's podcast aims to give information rather than judge alcohol intake, from low to moderate consumption to complete abstinence and seeking help for excessive consumption.

    • The Poisonous Effects of Alcohol on Our BodiesAlcohol is converted into the poisonous acetaldehyde in our bodies, damaging cells without providing any nutritional value. Being drunk disrupts neural circuits and harms liver cells, making it important to metabolize alcohol efficiently to prevent further damage.

      Alcohol is a poison that is converted into an even worse poison in our bodies. Acetaldehyde is the worst poison produced during the conversion. It damages and kills cells without discriminating. Our body converts acetaldehyde into acetate, which is used as fuel but is an empty calorie. Alcohol is metabolically costly and doesn't provide any nutritive value. Being drunk is a poison-induced disruption in the working of neural circuits. Cells within the liver take a beating in the alcohol metabolism event. If the body can’t convert ethanol to acetaldehyde to acetate fast enough, acetaldehyde will build up and cause more damage.

    • The Effects of Alcohol on Different DrinkersRegular and genetically predisposed drinkers experience prolonged alertness and mood elevations, while occasional drinkers quickly transition to feeling tired and losing motor skills. Alcohol impairs memory and can lead to impulsive behavior. Those who feel energized and happy when drinking are at higher risk of alcoholism and need to take precautions.

      Regular drinkers or those with a genetic predisposition to alcoholism experience an increase in alertness and mood when drinking, whereas occasional drinkers have a briefer period of feeling good and quickly transition to feeling tired or losing motor skills. Alcohol is a poison that affects the brain by crossing the blood brain barrier and suppressing the activity of neurons in the prefrontal cortex, leading to a decrease in top down inhibition. This results in impulsive behavior, such as speaking louder, gesticulating and dancing. Alcohol also impairs memory formation and storage. People who feel energized and happy when drinking are at higher risk of alcoholism and need to be careful about their drinking habits, even if they are not full-blown alcoholics.

    • Effects of Regular Drinking on Neural Circuits in the BrainRegular drinking, even in small amounts, can lead to changes in neural circuits that control habitual and impulsive behavior, which can be reversed through abstinence. Eating a balanced meal before or while drinking can slow absorption of alcohol.

      Regular drinking, even in small amounts, can lead to changes in the neural circuits of the brain that control habitual and impulsive behavior. The prefrontal cortex and top down inhibition of the brain are diminished after even just a few drinks, leading to impulsive and habitual behavior. Chronic drinking reinforces and strengthens these circuits, making those people more impulsive and habitual even when they're not drinking. The seller substrate increases the neural circuits that control habitual behavior and reduces the circuits that control behavior. Fortunately, these circuitry changes are reversible with two to six months of abstinence, but heavy alcohol usage throughout the lifespan has long-lasting impacts on these circuits. Eating a meal with carbohydrates, fats, and proteins before or while drinking can slow the absorption of alcohol into the bloodstream.

    • Eating before or while drinking, SSRIs, and the effects of alcohol on mood circuitries.Eating before or while drinking can prevent getting too drunk too quickly, SSRIs alleviate depression by changing neural circuits, and alcohol disrupts mood circuitries causing people to feel less good and attempt to restore the feeling by ingesting more alcohol which can lead to passing out.

      Eating before or while drinking may not sober you up more quickly, but it can blunt the effects of additional alcohol intake and can be beneficial in preventing getting too drunk too quickly. SSRIs may help alleviate depression by changing neural circuits and facilitating the brain's ability to change itself in response to experience, not necessarily by restoring serotonin levels. Alcohol disrupts mood circuitries by acting as a toxin at the synapses, initially making them hyperactive, which is why people feel good and talkative after a few sips of alcohol. However, as alcohol wears off, serotonin levels drop and the mood circuitries become less active, causing people to feel less good and attempt to restore the feeling by ingesting more alcohol. Eventually, the brain shuts down, and people may pass out.

    • Understanding Predisposition and Effects of AlcoholRecognize the signs of blackout drunk and the risks associated with long-term alcohol consumption. Factors such as genetic predisposition, alcohol tolerance, and cortisol release can all contribute to the development of alcoholism. Be aware of your drinking patterns and seek help if necessary.

      Understanding your predisposition to alcoholism and the effects of alcohol on the hypothalamic pituitary adrenal axis can help you recognize the dangerous symptoms of blackout drunk. People who have a genetic predisposition to alcoholism or have built up a tolerance for alcohol often have a higher threshold for passing out, making them more prone to blackout. Additionally, consistent alcohol consumption can result in changes in the hypothalamic pituitary adrenal axis, leading to more cortisol being released into the bloodstream. Whether you feel sedated after a few drinks can also predict your likelihood of developing alcoholism. It's important to be aware of your drinking patterns and recognize the risks associated with long-term alcohol consumption.

    • Chronic Alcohol Consumption and Its Impact on Brain and Hormone CircuitsChronic alcohol consumption alters the chemical balance in the brain and hormone circuits, leading to increased stress levels, reduced mood and overall resilience. Genetic variants related to serotonin, GABA receptors, and HPA axis make an individual more susceptible to alcohol use disorders. Environmental factors such as social pressure contribute to Alcohol Use Disorders.

      Chronic alcohol consumption leads to long-term changes in neural and hormone circuits of the brain resulting in increased stress levels, diminished mood, and reduced overall resilience to stress. People with genetic variants related to serotonin and GABA receptors, as well as HPA axis, are more likely to develop alcohol use disorders. Alcohol consumption alters the chemical balance in the brain, causing an increase in cortisol levels at baseline even when people are not drinking, leading to anxiety and stress when not drinking. While occasional drinking may not be harmful, chronic drinking patterns lead to detrimental effects on the brain circuits and hormone circuits. Environmental factors, such as social pressure, can also contribute to alcohol use disorders.

    • The Role of Genes and Age of Onset of Drinking in AlcoholismGenetics and starting to drink at a young age increase the risk of developing alcohol addiction, but delaying onset of drinking reduces the probability. Responsible alcohol consumption and awareness of these factors are crucial.

      Genes and age of onset of drinking are major factors that contribute to the development of alcoholism. If you have gene variants that hinder alcohol metabolism, alcohol consumption can make you feel sick. Starting to drink at a young age significantly increases the risk of developing alcohol addiction, especially for those who have a genetic predisposition. Delaying onset of drinking reduces the probability of developing full-blown alcohol use disorder. While genes play a role in the development of alcoholism, environmental and cultural factors also contribute. Therefore, alcohol should be consumed responsibly, and it is essential to be aware of the role genes and age of onset of drinking play in developing alcohol use disorder.

    • Negative Impact of Alcohol on the Gut Microbiome and Immune System Function.Chronic alcohol intake can cause inflammation and disrupt the gut microbiome, leading to negative impacts on mood and immune system function. It's important to drink responsibly and be aware of the long-term effects of alcohol on overall health.

      Drinking alcohol can disrupt the gut microbiome, which can lead to leaky gut and the release of bad bacteria into the bloodstream. This can cause inflammation in the body and negatively impact the gut liver brain access, which plays a crucial role in regulating mood and immune system function. While having one or two drinks occasionally may not have major health concerns, consuming alcohol in a chronic pattern of one or two drinks a night or on weekends can be harmful for overall health. It is important to be aware of the effects of alcohol on the body and to drink responsibly.

    • Regular alcohol consumption disrupts gut microbiota and neural circuits, leading to inflammation and increased drinking. Replenishing gut microbes with fermented foods can help repair and reduce negative markers.To minimize the negative effects of regular alcohol intake, focus on replenishing the gut microbiome with low sugar fermented foods like kimchi, sauerkraut, and yoghurt. Doing so can reduce inflammation and lead to better overall health.

      Regular consumption of alcohol disrupts the neural circuits that control the regulation of alcohol intake. The gut microbiota and pro-inflammatory cytokines coming from the liver are also disrupted, causing more drinking and inflammation in multiple places in the brain and body. To minimize the negative effects of alcohol consumption, replenishing the gut microbiota can be beneficial. Consuming low sugar fermented foods such as kimchi, sauerkraut and yoghurt can reduce inflammatory markers and improve the gut microbiome. This can be helpful in repairing and replenishing the system and reducing negative markers within the Inflammatone. Weaning off alcohol can also lead to lower stress threshold and greater feelings of anxiety and stress which can be addressed by focusing on the gut microbiome.

    • Coping Strategies for Alcohol Withdrawal and Post-Consumption MalaiseWhen weaning off alcohol, utilize stress relief resources and support gut health with fermented foods, prebiotics, and probiotics. Avoid alcohol for quality sleep and decreased post-consumption malaise.

      Expect increased stress and anxiety when weaning off alcohol or going cold turkey due to the increase in cortisol. Utilize the master stress episode on hubermanlab.com, which offers tools and resources to deal with stress and anxiety. Post-alcohol consumption malaise or hangover, including headaches and nausea, may occur due to disrupted sleep, destroyed gut microbiota, and vasoconstriction. Consuming low sugar fermented foods, prebiotics, and probiotics can aid in supporting the gut microbiome, which may alleviate gut-related malaise. High-quality sleep cannot be achieved when alcohol is present in the brain and bloodstream, as it disrupts essential sleep phases such as deep and rapid eye movement sleep.

    • Understanding and Avoiding HangoversDeliberate cold exposure and food intake can alleviate hangovers, but consuming more alcohol or medicine can worsen symptoms and harm the liver. Avoid combining alcohol with cold exposure for safety.

      Alcohol induces vasodilation in capillary beds which causes vasoconstriction and brutal headaches when the alcohol wears off, and non-steroid anti-inflammatory drugs can lead to liver issues. Deliberate cold exposure might relieve hangover by raising epinephrine levels in the brain and bloodstream, therefore accelerating alcohol metabolism and reducing its inebriating effects. However, alcohol lowers core body temperature, making the combination of alcohol and cold exposure extremely dangerous. Eating food won't cure hangover, but it'll prevent the rapid absorption of more alcohol into the bloodstream. Ingesting more alcohol to cure hangover only delays an even worse hangover and ingesting more medicines causes the liver to have to work harder and metabolize things, which exacerbates hangover symptoms.

    • The relationship between alcohol, cold exposure, and hangoversAlcohol disrupts the brain's temperature regulation, but deliberate cold exposure can help alleviate hangovers. Replenishing electrolytes and consuming low-sugar fermented foods can also aid in hangover recovery. Proper electrolyte levels are crucial for brain and organ function.

      When we consume alcohol, it disrupts the central command centers of the brain that control temperature regulation. As a result, when we get into cold water or take a cold shower, we may become dangerously hypothermic. However, after the alcohol is cleared from our system, deliberate cold exposure, like a cold shower, can accelerate the recovery from hangovers. This increases the level of epinephrine and dopamine in our body. Hangover is a multifaceted phenomenon, but in addition to the disrupted electrolytes, a disturbed sleep, and a disrupted gut, replenishing your microbiome with low-sugar fermented foods, and using safe, deliberate, cold exposure are good ways to alleviate hangovers. Moreover, for proper brain and organ function, it's essential to have enough electrolytes, especially sodium.

    • Understanding Hangovers and How to Avoid ThemBeing conscious of the type of alcohol you drink and taking care of your gut health before and after drinking can help reduce hangover symptoms. The most effective way to avoid a hangover is to limit alcohol intake.

      Hangover is a complex phenomenon that can't be solved by one compound or substance. However, being thoughtful about the type of alcohol consumed can decrease the likelihood of a hangover. Brandy is at the top of the list of drinks that induce hangover, while ethanol diluted in orange juice is at the bottom. Congeners, such as nitrates, in alcohol disrupt the gut microbiome, so ensuring its health before and after drinking can reduce hangover symptoms. Consuming probiotics, prebiotics, or low-sugar fermented foods can aid in bolstering gut microbiome health. Hangover should be dealt with as a multi-cell, multi-tissue, and multi-chemical phenomenon, and the best way to avoid it is not to ingest more alcohol.

    • The Pleasure-Pain Balance in Alcohol & Other Addictive Behaviors.Drinking alcohol leads to changes in the brain that reduce the pleasurable effects and increase negative consequences over time, making it easier to avoid a hangover by not drinking in the first place. This applies to other potentially addictive behaviors as well.

      The best way to avoid a hangover is to not drink in the first place. Tolerance to alcohol is the reduced effects of alcohol with repeated exposure, caused mainly by changes in neurotransmitter systems in the brain that are the direct consequence of the toxicity of alcohol. Initially, people experience mild euphoria due to the increase in dopamine and serotonin levels. However, with tolerance, the duration of negative effects of alcohol increases, while the reinforcing properties of alcohol decrease. Less and less of the feel-good stuff and more and more of the punishment pain signal aspects of alcohol are experienced. Understanding this pleasure-pain balance in alcohol extends to other potentially addictive behaviors like sex and gambling.

    • The Science behind Alcohol Tolerance and Its Effects on the BrainAbstaining from alcohol can reset dopamine and serotonin systems. Quitting is recommended for heavy drinkers and people with alcohol use disorder. Light to moderate alcohol consumption may lead to negative effects on the brain. Resveratrol in red wine cannot be used as an argument for drinking since it lacks evidence.

      Alcohol tolerance is a process in which people drink more to activate dopamine and serotonin neurons, but it eventually leads to increased alcohol dehy and punishment signals. Abstaining from alcohol for some time resets these systems, but heavy drinkers and people with serious alcohol use disorder should quit alcohol completely. Light to moderate alcohol consumption reduces the thickness of the brain and shrinks gray matter volume and white matter tracks. Red wine is not necessarily good for health, and resveratrol as an argument for drinking is not supported by peer-reviewed research. Low to moderate consumption of red wine may induce stress reduction, but it is not well worked out in clinical trials.

    • Alcohol and its Connection with Cancer RiskEven moderate consumption of alcohol increases the risk of cancer, especially breast cancer. Alcohol can alter DNA and weaken the immune system. Limiting alcohol intake or quitting altogether can reduce these risks, while promoting a healthy lifestyle through exercise and diet.

      Drinking alcohol, even in moderate amounts, can significantly increase the risk of cancer, especially breast cancer. Every 10 grams of alcohol consumed leads to a 4 to 13% increase in cancer risk. Alcohol is a toxin and alters DNA methylation, gene expression, and cell cycles in ways that promote cancer growth and impair the immune system's ability to fight it. Therefore, it is recommended to limit alcohol consumption as much as possible or quit altogether. For people who still choose to drink, they should be aware of the negative health effects of alcohol and take other steps to promote their health, such as exercise and a healthy diet.

    • The link between alcohol and cancer risk, and the role of vitamins in reducing negative effects.Even low to moderate alcohol consumption can increase cancer risk, but taking folate and B12 vitamins may counteract these effects. Pregnant women should avoid alcohol entirely to prevent fetal alcohol syndrome.

      Even low to moderate amounts of alcohol can increase the risk of cancer, particularly breast cancer. Ingesting 10 to 15 grams of alcohol, the equivalent of one beer or glass of wine per day, can increase the risk by 4-13% depending on the study. However, consuming folate and B12 vitamins can partially offset the negative effects of alcohol on cancer risk. It is vital to note that pregnant women should avoid alcohol completely, as fetal alcohol syndrome can cause permanent brain, limb, and organ damage. There is no evidence to suggest that certain types of alcohol are safer for fetuses than others. It is crucial to understand the facts and take necessary precautions to reduce the risk of cancer and fetal alcohol syndrome.

    • The Damaging Effects of Alcohol on Embryonic and Fetal Development and BeyondAlcohol consumption during pregnancy can result in harmful consequences to the developing fetus, including disruptions in cellular processes and DNA mutations. Chronic alcohol use can also lead to negative effects such as gynecomastia, reduced sex drive, and increased fat storage. It's important to avoid alcohol during pregnancy to prevent increased risk of estrogen-related cancers in females, including breast cancer.

      Alcohol is a toxin that can disrupt cellular processes and mutate DNA during embryonic and fetal development. No amount or type of alcohol is safe for pregnant women to ingest without harmful consequences to the developing fetus. Chronic alcohol use can increase the conversion of testosterone to estrogen in both men and women, leading to negative effects like gynecomastia, reduced sex drive, and increased fat storage. While the early postnatal brain is plastic and can recover neural circuits that didn't develop well, it's important to avoid alcohol during pregnancy. Alcohol-related increased risk of estrogen-related cancers in females, breast cancer being one of them, is also linked to the conversion of testosterone to estrogen.

    • The Negative Effects of Alcohol Consumption on Hormones and HealthEven low to moderate alcohol consumption can negatively impact gut health and hormone levels. It's best to avoid alcohol altogether and explore stress-reducing techniques that don't involve drinking for better overall health.

      Regular ingestion of alcohol can increase estrogen levels, which can lead to a decrease in testosterone levels. Even low to moderate alcohol consumption can have negative effects on the gut microbiome and the stress system. It is better to consume zero ounces of alcohol than to consume moderately high to high levels of alcohol. While alcohol can cause cellular stress and damage to cells, hormesis caused by other methods like ice baths can raise stress threshold, it is important to consider negative effects of alcohol. It is important to consider acquiring tools and techniques for stress modulation that don't involve alcohol consumption. These procedures help offset some of the negative effects of alcohol consumption and are health-promoting.

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    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
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    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
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    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

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
    In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:33:33 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:57:14 Sponsor: InsideTracker 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
    This is episode 5 of our 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 the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. 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 LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

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