Light delivered to other orifices of the body, like the ears, mouth, or nose, might modulate biology but doesnt mediate the process of circadian rhythms. It tends to stimulate stillness rather than action. Huberman Lab Podcast Notes Huberman Lab Andrew Huberman Podcast / dr andrew huberman Episode 50: Dr. David Berson: Understanding Your Brain's Logic & Function | Huberman Lab Andrew Huberman and Dr. Berson break down the science behind how we learn and perceive the world, our internal landscape, how we process. Serotonin is a neurotransmitter that is associated with feelings of well-being and calm. Close your eyes and try to put 100% of focus on the third eye or breathing for three breaths; Open eyes and visually focus on one body part or area for three breaths; Look at something in the environment for three breaths; Focus on something further for three breaths; Acknowledge you are a small body in a large world for three breaths; Step back to interoception for three breaths, Remember, pay attention to breathing the whole time, Benefits of meditation last beyond the actual practice itself, Meditation isnt just one thing like exercise, different meditation practices have a specific focus or goal, You can consciously adjust the acuity of your attention because of the ability to engage the left prefrontal cortex, Brain tissue does not have sensory neurons, Meditation practice trains you for interoceptive practice if you are prone to anxiety, walking or moving meditation may be more beneficial to avoid intrusive interceptive thoughts, Then, choose the meditation that allows you to practice working against the default state train the thing that you do less easily, The friction allows you to change neural circuitry, Exteroceptive bias meditation focusing on something in the environment around you, Interoceptive bias meditation focusing on the internal state and breathe, In many breathwork practices, you actively inhale and actively exhale, Positive effects of meditation on mood: being present correlates to happiness, Be cautious with meditation time: meditation too close to sleep may actually disrupt it since its a practice of focus, Its a controversial finding but regular meditation may reduce sleep needs and allow people to function better cognitively and physically via cortisol management, Yoga nidra can reduce cortisol and enhance neuromodulators as much as or more than traditional meditation, To get better at falling asleep or falling back asleep in the middle of the night, try yoga nidra or non-sleep deep rest at some point during the day, If your goal is to increase focus, mood, and deliberately manage interoception/exteroception, traditional meditation is beneficial. Thank you to our sponsors Oh, and learning a lot on the way! There is no one-size-fits-all prescription for how much light we need, as it depends on individual factors such as melatonin receptors, metabolic types, genetic histories, and family histories. Curious about Andrew Hubermans recipe for good sleep? The volume of food also influences the guts sensory fibers, which communicate with neurons in the nodose ganglia, signaling to the brain. Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Passionflower is another supplement that increases GABA transmission and can promote sleepiness. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Light is important for triggering our circadian rhythms, which regulate our sleep-wake cycles and many other bodily processes. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Subscribe to the Huberman Lab Podcast on Apple Podcasts, Spotify, Google Podcasts, Stitcher or wherever you listen to podcasts. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg, Inspired by Mary Jane? And, at the same time, Mel has amassed millions of followers online, with her advice going viral online almost daily. Here we provide a simple one stop shop to his Andrew Huberman explains how sugar is sensed, metabolized, and used in the body, the connection between sugar, dopamine, and cravings, and Andrew Huberman discusses the role of salt (sodium) in the nervous system and the key role it plays health and mental & physical Andrew Huberman breaks down the profound effect the gut has on the nervous system. Learn how Adam Mastroianni discusses why peer review, the greatest scientific experiment in history, has failed and why that is a great Tim Urban and Lex Fridman discuss tribalism, Marxism, liberalism, social justice, politics, conspiracy theories, censorship, & more. FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Early in the day, we need more light to trigger our wake-up signals, while in the evening we need to be mindful of the sensitivity of our systems to light. Any actions taken based on the information provided in these notes are solely at your own risk. Upcoming episodes will cover sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. The amount of light we need depends on the time of day and time of year. Eating-induced thermogenesis, where every time we eat, we experience an increase in metabolism, which is an increase in body temperature. On the other hand, foods rich in tryptophan, such as white meat and complex carbohydrates, tend to induce more lethargic and relaxed states. Podcast Notes is a Signal From the Noise LLC Production, All Right Reserved, Berkshire Hathaway Annual Shareholders Meeting, Christopher Lockhead's Follow Your Different, Everyday Espionage Podcast with Andrew Bustamante, Feel Better, Live More With Dr. Rangan Chatterjee, Moonshots and Mindsets with Peter Diamandis, Network State Podcast with Balaji Srinivasan, Spearhead with Naval Ravikant and Babak Nivi, The Unraveling Podcast with Jocko Willink and Darryl Cooper, This Week in Startups with Jason Calacanis, Where It Happens with Sahil Bloom and Greg Isenberg. Dr. Andrew Huberman directs the Huberman Lab at Stanford School of Medicine. The amount of thermogenesis is greater for amino acid-rich foods like meats. Check out our members only collection packed with Hubermans greatest tips. Curious about Andrew Hubermans recipe for good sleep? However, there is one study from Glen Jeffreys Lab at the University of College, London, which shows the positive effects of red light on the visual system. Key points about the importance of light on our bodies and how it affects our mood and metabolism: Light is important for regulating mood and sleep. Photoreceptor cells tend to degenerate with age, leading to vision problems like age-related macular degeneration. Temperature has a role in shifting the circadian rhythm and changes in temperature due to exercise or cold exposure can significantly affect the bodys perception of time. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. Support Scientific Research in the Huberman Lab at Stanford, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, Guest Series | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity, How to Stop Headaches Using Science-Based Approaches, Guest Series | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat, Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity, Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles, How to Optimize Fertility in Males & Females, Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness. Hypnosis works by engaging neuroplasticity and combining the alert, focused wakeful state with the deep rest state, resulting in a unique state that maximizes learning and deep rest. I know this doesn't feel good, but I'm focused on this. In addition to the anatomy and physiology, you will Andrew Huberman and Dr. David Spiegel take a deep dive into self-hypnosis. Dr. Andrew Huberman is a tenured Professor o Pregnancy is identified as a salient and obvious example of a sex difference that has a range of endocrine and neuro effects, which will be explored in more depth in future episodes featuring experts from Stanford and other institutions. The information provided in this show is. The brain can be cued to learn better and faster while asleep by providing the same stimulus (such as an odor or tone) that was present during learning. Lack of light can affect serotonin and melatonin levels, leading to mood disorders and sleep problems. Temperature rhythms are anchored to external cues, mainly light and exercise, and are essential to maintaining a regular circadian rhythm. We also discuss existing and emerging tools for measuring and changing how our nervous system works. For more than 20 years, Dr. Huberman has consistently published original research findings and review . Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). They breakdown elements of Dr. Huberman explores the necessity of play and how it forms us as human beings. Andrew Huberman talks about how to arrange our physical workspace and ourselves in that workspace to make us maximally alert, focused, and Andrew Huberman talks about goals and the science of setting and achieving goals. Moving to the topic of exercise: Exercise has two forms, cardiovascular exercise, which is more aerobic, and resistance exercise, which is more anaerobic. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. In part 1 of 2 part coverage of the Huberman Lab Podcast, Andrew Huberman comprehensively breaks down the biology and lifestyle factors of Rick Rubin and Andrew Huberman discuss how to access your creativity, finding inspiration, self-doubt, anxiety, meditation, distractions, Get a sneak peak of Andrew Hubermans third AMA. Peppermint oil outperforms over-the-counter NSAIDs for the treatment of headaches without the side effects, There are different types of headaches, arising from different tissues of the head and neck, To get relief, you need to know which tissue is involved in that specific headache, Headaches can also come from the meninges which are the tissues that line the space between the brain and the skull, When blood vessels or arteries are dilated, theres pressure between the brain and the tissues that causes headaches, The brain itself doesnt have pain receptors, Sinuses allow the passage of fluids through the skull for nourishment but sinuses can become clogged and cause, All experience of pain is neural in origin., Knowing the types of neurons helps us identify how we want to target headache pain we can adjust the relationship between the neurons for relief through medication and behavioral approaches, Usually induced by psychological stress and lack of sleep, Pregnancy is protective against migraines (for an unknown reason), Aura is a prominent feature, the experience of something is about to happen either visually or auditorily (not dj vu), The exact origins of the aura arent clear but are thought to be the result of reduced excitability of neuronal activity, Photophobia originates from neurons in the eye that connect to the eye and respond to short wavelength light and blue light, Other symptoms of migraine headaches: dilation of vessels, photophobia, Taking an aspirin is the worst possible choice its an anti-inflammatory so even more blood will flow and cause pain, Drinking coffee or getting caffeine may help (or hurt) headache treatment (more below), but again, you need to know what type of headache you have, Men get cluster headaches more than women, Like migraines, these headaches will not be relieved with aspirin, Progesterone and estrogen have an impact on the vasodilation system, Most of the effects of a hit to the head dont take place immediately after the hit, they show up days, weeks, months, or years after (full episode on TBI coming), More than 90% of TBIs are a consequence of bicycle, playground, car accident, and construction accidents not sports, Mechanism: nerve cells rely on calcium to generate action potential; creatine can be stored in brain tissue and improves cognition, Dramatically decreases the frequency of headache after TBI and promises for reduction of headache, dizziness, and fatigue from other origins, Even if you just increase omega-3 without changing omega-6, you will experience a reduction in the severity of pain from a headache, People who ingest more linoleic acid from omega-6 do experience more inflammation, vasodilation, and headaches, Reduction in pain is particularly noticeable in hormone-related headaches during menstruation, Avoid activation of cells that would trigger photophobia in the first place if you feel a migraine coming on, shift to use dim orange or red light and avoid blue light, If you can offset early signs, you may be able to reduce probably of headaches entirely, Botox is an advanced modern treatment of Botox when injected into muscles, Some oils outperform over-the-counter NSAIDs for the treatment of headaches without the side effects, Mechanism: peppermint selectively activates certain sensory neurons and inhibits others, Caffeine as vasoconstrictor:it blocks adenosine (vasodilator) so when we drink caffeine, were effectively vasoconstricting headaches caused by vasodilation can be alleviated with caffeine, Caffeine as a vasodilator: caffeine can impinge on the nitric oxide pathway that causes dilation of blood vessels, If you are well rested or its early in the day, you will not experience the vasoconstriction effects of caffeine because adenosine is low or not present caffeine will induce vasodilation, If you have not slept well or its late in the day, caffeine will have more of a vasoconstriction effect, Try non-traditional treatments in lieu of or in conjunction with other treatments, Be mindful of dose! 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