Fitness

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance. For recommended water filters, tests and the full show notes, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Water (00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss (00:15:42) Sponsor: LMNT (00:19:27) Water: Physical Properties & Chemistry (00:26:32) Bonds & Water Phases, “Structured Water” (00:32:38) Sponsor: AG1 (00:34:07) Body, Cells & Water (00:37:37) Water as a Solvent, Temperature & pH (00:41:49) Water Transport in Cells, Aquaporin Channels (00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport (00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants (01:02:38) Tool: Baseline Hydration (01:11:35) Tool: Hydration & Exercise, Galpin Equation (01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine (01:19:15) Hydration; Cognitive & Physical Performance  (01:23:53) Tool: Water Filtration; Nighttime Urination (01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health (01:37:18) Tool: Water Filters (01:44:18) Tool: Resting Tap Water & Sediment (01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health (01:53:40) Water Temperature (01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched (02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration (02:11:13) Tool: Molecular Hydrogen Tablets, Water pH (02:14:05) Structured Water (02:16:39) Tool: Water Pipes, Faucet Filter (02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Recovery (00:04:17) Exercise & Delayed Muscle Soreness, Pain (00:11:35) Muscle Spindles, Reduce Soreness (00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level (00:30:20) Recovery Timescales, Adaptation & Optimization (00:35:10) Adaptation & Biomarkers Levels (00:40:36) 4 Recovery Levels, Enhance Recovery (00:47:28) Sponsor: AG1 (00:48:19) Overreaching vs. Overtraining (00:52:53) Tool: Acute Overload & Recovery, Breathwork (01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing (01:08:27) Tool: Acute Soreness, Massage, Temperature (01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility (01:20:44) Sponsor: InsideTracker (01:21:46) Combine Recovery Techniques (01:24:34) Monitoring for Overreaching & Overtraining (01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep (01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol (01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation (02:01:25) Carbohydrates, Cortisol & Sleep (02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV) (02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones (02:25:04) Mirrors & Resistance Training (02:29:01) Tool: “Chronic State Shifters” (02:32:43) Training Recovery & Resilience; Bowling Alley Analogy (02:39:45) Trigger Adaptations & Stress Recovery  (02:42:41) Tool: Measure Recovery; Blood Biomarkers (02:50:06) Libido & Sex Hormones, Supplementation Caution (03:00:08) Tools: No-/Low-Cost Recovery Measurements (03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Sponsors: Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) Sponsor: AG1  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) Sponsor: InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Passion should be at the heart of every marriage.  Show hosts Troy and Marddi Rahn discuss marriage, sex, faith, finances, family and health in their trademark blunt and honest nature.  They discuss past failures in marriage and successes to help you condense time and fast track you to a marriage filled with passion!

In this episode we cover one of the top two most searched topics from Google.  Sexless marriage and what to do!  Not a good place to be...we offer our best ways to change it NOW!

http://www.apassionfilledmarriage.com

Passion should be at the heart of every marriage. Show hosts Troy and Marddi Rahn discuss marriage, sex, faith, finances, family and health in their trademark blunt and honest nature. They discuss past failures in marriage and successes to help you condense time and fast track you to a marriage filled with passion!

Learn from our many years of doing this on a regular basis due to Marddi being in the Navy for the first 15 years of our marriage. Been there done that on so many different levels from being a part a few days here and there over years to being apart for up to 9 months at a time!

www.apassionfilledmarriage.com

Episode Overview

Like many women, Katie couldn’t understand why health, wellness and weight loss eluded her. She tried many different approaches in her life from fad diets to Intuitive Eating but could never find the success she was looking for. When Katie stumbled across Balance365, she thought “this is it.” Now, for the first time in her life, Katie is on a trajectory she feels excited about. She’s honing in on her hunger and satiety cues, is smashing goals in and out of the gym, and she’s lost 20 pounds. Best of all, she feels confident this approach is sustainable for life. Don’t miss this incredible episode!

If you’re ready to get out of the endless cycle of dieting and on a path you’re confident with, then it’s time to join Balance365. On January 16th, our life-changing nutrition coaching program opens to the public for enrollment. Add your name to the waitlist for early-access to spots and to save $199 off the general public price. Get on our waitlist now!

Key Points

• Katie’s life as a young athlete
• How Katie’s changing body pushed her to start dieting
• Katie’s experience with Intuitive Eating and why it didn’t work for her
• How Balance365 has changed her mindset about health, fitness, nutrition, and more!

Related Content

• Episode 243: Member Spotlight – How Erica Learned True Self Care (and Lost 75lbs!)
• Episode 228: Member Spotlight—Jessica’s Powerful Shift from Perfectionism to Consistency and Balance

Transcript

Download a copy of this episode’s transcript here.

Passion should be at the heart of every marriage.  Show hosts Troy and Marddi Rahn discuss marriage, sex, faith, finances, family and health in their trademark blunt and honest nature.  They discuss past failures in marriage and successes to help you condense time and fast track you to a marriage filled with passion!

Our best of reels for 2022 when it comes to intimacy...quick thoughts that you can make quick changes to your marriage!

www.passionfilledmarriage.com

Episode Overview

We know so many women who wholeheartedly believe they are good for themselves. They have proven their reliability, care, and consideration in relationships with others, yet they struggle to consistently extend that same care to themselves. They see the importance of it, and they long to experience it, but they continue to struggle to consistently practice self-trust.

Today, Annie and Jen are here to share their experiences with self-trust. Come listen as they share how they’ve learned to rely on themselves to do the things they know will serve them well (and also where they still struggle!)

And before you click play, we want you to know that Balance365 Coaching is opening up again soon. If you’re ready to join us and start building better self-trust and sticking to your habits, this is your chance! Get on the waitlist here. Remember, we are *only* opening enrollment to those on the waitlist so don’t miss it!

Key Points

• Feltman’s “4 Distinctions of Trust” and how they apply to all of us
• How to respond when you identify a lack of self-trust in these four areas
• The power of honesty and sincerity with yourself when addressing a lack of trust

Mentions

• The Thin Book of Trust by Charles Feltman

Related Content

• Episode 166: How Jasmine Learned To Trust In Herself + Her 50lb Weight Loss Story
• Episode 240: Control vs. Trust—A Grown Ass Woman Email Sneak Peek

Transcript

Download a copy of this episode’s transcript here.

 How many jokes have you heard about calories? You know the ones where they don't count if you're standing up or upside down or if it's your birthday yada yada yada. Those are just some of the funny ones but there are also some pretty serious ones. These conversations can do a lot of damage.  The fact of the matter is that getting hung up on strict calorie counting or strict restriction can actually contribute to seriously disordered eating patterns. And this can also contribute to seriously disordered exercise patterns. This conversation is no laughing matter and it's something that needs to be looked at carefully. Please take a listen to this, especially with respect to going into the holidays. 

If you would like more resources on disordered eating or exercise please contact me at judy@judyarazoza.com

 

Passion should be at the heart of every marriage.  Show hosts Troy and Marddi Rahn discuss marriage, sex, faith, finances, family and health in their trademark blunt and honest nature.  They discuss past failures in marriage and successes to help you condense time and fast track you to a marriage filled with passion!

In this episode we tackle the tough topic of infidelity.  We have both been there and it sucked in our previous marriage, but we now live a passionate love affair with each other.  Find out how we did it in this episode!

www.apassionfilledmarriage.com

Episode Overview

One in three people in the U.S. track their health data… but is it a healthy practice? Or is it actually causing more harm? In this episode reshare, Annie and Jen discuss wearable technology and fitness trackers and the data we collect about ourselves. Join them as they explore the reasons to track or not to track, and how to improve your relationship with the information you gather about your body.

And back by popular demand! We’re hosting our free 3-part workshop “Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way” in November! We get straight to the point in this workshop, discussing what works, what doesn’t, and how you can pursue weight loss by working WITH your body and brain, not against them! Register here to reserve your spot!

Key Points

• How to determine if tracking is working for you
• What to do if tracking isn’t serving you
• How zooming out can help you gain perspective
• How to shift your mindset around health metrics and data

Related Content

• Episode 214: How To Stop Tracking Calories And Macros Without Losing Control
• Episode 79: Stopping The Diet Cycle: One Mom’s Journey To Wellness

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

It’s time for another incredible member spotlight! Even though Erica was just 19 when she joined Balance365, she had already spent years struggling with emotional eating and an unhealthy relationship with exercise. After 18 months with Balance365, she’s developed skills to help her manage her emotions without food, joined a gym and took up weight lifting, and has also completed nursing school!

Erica’s commitment to caring for herself has led to a 75-pound weight loss, but it’s not about that for her anymore. She had learned to love and care for herself regardless of her weight. We’re so excited for you to hear more about Erica and how she has integrated these changes while she finished school and shifted her mindset.

Enjoy!

And in case you haven’t noticed, Halloween is upon us. If you’re trying to find that sweet spot between eating NONE of the candy and ALL of the candy, get our free Halloween candy guide right here. It applies to both candy-obsessed kids and adults, so don’t miss out! Get your copy today!

Key Points

• Erica shares her history of emotional eating and body shame
• How she found Balance365
• What kinds of habits and hobbies she’s engaging in now (hello, weight lifting and hip hop dance!)
• What life looks like for her now

Related Content

• Episode 234: After the After – Karen’s Healthy Habits After Balance365
• Episode 208: Q+A: Rewarding Yourself, Following Through, And The Power Of Small Changes
• Episode 191: How To Work Candy Into Your Weight Loss Plan

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

We have another juicy Q+A episode for today! Each week, we live in our free Facebook group, Weight Loss Without Restriction, where you ask questions and we answer them!

The topics we tackle change from week to week, but this week we discussed:
- How to stop overeating on the weekends
- Better nutrition for picky eaters
- Tackling body image issues that arise when gaining weight

Before you go, be sure to check out our new 3 Steps to End Emotional Eating Mini Course, available for immediate access! This course will help you cut through the BS advice just like we do in our Q+A episodes and learn how to take back control of your cravings. Click here to check it out.

Key Points

• How to stop overeating on the weekends
• How to improve nutrition for picky eaters
• How to manage body image issues that arise when gaining weight

Related Content

• Episode 227: Q+A – How to Support a Friend’s Weight Loss Goals and Discussing Hunger Between Meals
• Episode 193: Why Can’t I Control Myself Around Carbs?
• Episode 171: 4 Reasons You Don’t Have Self-Control Around Food

Transcript

Download a copy of this episode’s transcript here.

In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment (00:03:48) Sponsors: LMNT (00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments (00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex (00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome (00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS) (00:33:02) Prefrontal Cortex & Cognitive Control, TMS (00:35:30) Sponsor: AG1 (00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy (00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment (00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia (00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology? (01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit? (01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution (01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment (01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin (01:30:38) Psilocybin, Brain Connectivity & Depression Treatment (01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment (01:41:23) Normal Spectrums for Mental Health Disorders (01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials (01:57:16) Clinical Use of Psychedelics (02:01:59) Ayahuasca, Brazilian Prisoner Study (02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses (02:14:52) Personal Relative Drug Risk & Alcohol (02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light (02:28:43) Stanford Neuromodulation Therapy (SNT) Study (02:34:25) Space Learning Theory & TMS Stimulation (02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

Passion should be at the heart of every marriage.  Show hosts Troy and Marddi Rahn discuss marriage, sex, faith, finances, family and health in their trademark blunt and honest nature.  They discuss past failures in marriage and successes to help you condense time and fast track you to a marriage filled with passion.

http://www.apassionfilledmarriage.com

In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Nicotine (00:03:41) Tool: Brief Daily Meditation & Focus (00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements (00:10:05) Sponsor: LMNT (00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine (00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors (00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA (00:29:37) Sponsor: AG1 (00:32:11) Nicotine, Acetylcholine & Attentional “Spotlighting” (00:37:29) Nicotine, Norepinephrine & Alertness/Energy (00:41:10) Nicotine & Effects on Appetite & Metabolism (00:46:47) Nicotine & Effects on Body: Sympathetic Tone (00:51:29) Nicotine & Cognitive Work vs. Physical Performance (00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency (00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells (01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health (01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal (01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression (01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri (01:30:16) Bupropion (Wellbutrin) & Quitting Smoking (01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum (01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy (01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook Title Card Photo Credit: Mike Blabac Disclaimer

Passion should be at the heart of every marriage.  Show hosts Troy and Marddi Rahn discuss marriage, sex, faith, finances, family and health in their trademark blunt and honest nature.  They discuss past failures in marriage and successes to help you condense time and fast track you to a marriage filled with passion!

http://www.apassionfilledmarriage.com

My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Ido Portal, Movement & Movement Practice (00:03:42) Sponsors: AG1, LMNT (00:07:49) What is Movement? (00:10:56) Movement & the Body-Mind Connection (00:14:47) Entry Points to Movement (00:18:08) Early Education in Movement: Awareness, Play & Examination (00:21:19) Stillness, Movement & the Environment, Playfulness (00:31:34) Unique Postures, Types of Movement, Contents vs. Containers (00:40:50) Discomfort: Marker of Movement, Failures & Learning (00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution (00:56:36) Animal & Human Movements, Gain & Change (01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution (01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience (01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise (01:26:36) Potential for Movement, “Humming” (01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom (01:35:50) Variety, Diversity & Virtuosity (01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness (01:48:28) Hearing & Movement (01:52:43) Walking Gaits (01:56:55) Playful Variability & Evolution, Improvisation & Openness (02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort (02:18:13) Visualization & Experience, Feedback (02:20:14) Linear Movement & Movement Investigation, Examination (02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Episode Overview

Today, we’re covering the main ways we see summer sabotaging people’s goals and how they can approach it a bit differently.

Many feel summer is a catalyst for getting off track with their goals, often followed by panic to get BACK on track in the fall. And we don’t want that for you! We want you to feel calm and capable in whatever health or weight loss journey you might be on!

If you want to find ways to keep moving toward your goals this summer, don’t miss this episode!

And if you want to kick off your summer with a simpler and clearer framework for health, wellness, and weight loss, join our Fat Loss Foundations course! Click here to learn more.

Key Points

• How to handle a change in routine
• What an increase in socialization can mean for you
• How summer creates a decrease in intentional exercise for some
• The benefits of summer on your health

Mentions

• Fat Loss Foundations Course

Related Content

• Episode 121: All-or-Something: How Your Habits Can Survive The Summer
• Episode 208: Q+A: Rewarding Yourself, Following Through, And The Power Of Small Changes
• Episode 193: Why Can’t I Control Myself Around Carbs?

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

We’re smart.
We’re wise.
We’re capable.
We can do so many hard things…
And then there’s this weight loss thing, and it’s something so many of us have never been able to crack.

For many in our audience, it can actually become a big source of embarrassment or even shame. Which is too bad, because the truth of the matter is, it isn’t us. It’s…

- The tools we’ve been given for weight loss are terrible and don’t work (hi, restrictive diets!)
- The tools we’ve been given to manage stress are terrible and don’t work (hello, emotional eaters!)
- And no one has ever shared an approach with you as effective as Balance365 (hello, freedom!)

Ready to get into it? Let’s go!

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Key Points

• Strategies smart women use to lose weight
• Insights smart women have about weight loss
• How smart women tune into themselves instead of ignore their needs

Related Content

• Episode 145: Menopause – Weight Loss, Wellness, And Learning To Thrive
• Episode 101: 4 Things Women Who Lose Weight And Keep It Off Refuse To Do
• Episode 155: The Power Of Lifting Women Up With Molly Galbraith

Transcript

Download a copy of this episode’s transcript here.