Close. Premium. Close. 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. Magnesium threonate should be taken 30 to 60 minutes before sleep, and a doctor should be consulted before exploring supplements. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Behavioral and zero-cost tools are preferred over plugging in and using various products to explore and figure out how our biology works. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Every cell in our body adjusts its biology according to day length, as measured by the duration of the melatonin signal. Along the way, he will discuss behavioral tools (dos and donts), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work. This member's only Collection is a compilation of Andrew Huberman's 27 most important episodes! 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, Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health, The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review, Lifting weights, intervals, steady state exercise everything works for fat loss because its increasing the demand for energy and increasing respiration rate, The exact method doesnt matter as much as consistency, The bottom line to lose weight, you can play with the diet you prefer (whether its low fat, low carb, etc.) The body has anticipatory circuits that help prepare it for different activities such as eating, exercising, waking up, or going to sleep. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. We will also cover neuroplasticity, fear, and stress. Andrew Huberman Podcast /dr andrew huberman. This simple breath assessment indicates where our nervous system is and how reactive we InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you From Jocko Willink comes an updated edition of the blockbuster bestselling leadership book that Adjunctive triple chronotherapy rapidly improves mood and suicidality in suicidal depressed inpatients, Extreme Ownership: How U.S. Navy SEALs Lead and Win, Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations, How to Breathe Correctly for Optimal Health, Mood, Learning & Performance, Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State, 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 Both Males & Females, Rick Rubin: How to Access Your Creativity, Developing a Rational Approach to Supplementation for Health & Performance, Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others, The Science of Creativity & How to Enhance Creative Innovation, Using Caffeine to Optimize Mental & Physical Performance, Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive, Dr. Chris Palmer: Diet & Nutrition for Mental Health, Science-Based Tools for Increasing Happiness, Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle, How Meditation Works & Science-Based Effective Meditations, Dr. Eddie Chang: The Science of Learning & Speaking Languages, Fitness Toolkit: Protocol & Tools to Optimize Physical Health, Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring, The Effects of Cannabis (Marijuana) on the Brain & Body, Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating, Nicotines Effects on the Brain & Body & How to Quit Smoking or Vaping, Dr. David Anderson: The Biology of Aggression, Mating, & Arousal, Focus Toolkit: Tools to Improve Your Focus & Concentration. We research how the brain works, how it can change through experience and how to repair brain circuits damaged by injury or disease. The role of temperature in circadian rhythms and sleep is important. 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. Check out our members only collection packed with Hubermans greatest tips. Caution is advised when using nootropics and potential side effects like addiction and metabolic disruptions are possible. They also provide a comprehensive set of lessons from the worlds greatest minds (Huberman, Naval, Elon, Chamath, and many more). Check out our members only collection packed with Hubermans greatest tips. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. Dopamine, on the other hand, is a reward feel-good neurotransmitter that stimulates action. Andrew Huberman Podcast /dr andrew huberman. ), digging deep to find the tools, tactics, and tricks that listeners can use. FAQ. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 3 of a 6 part series on all things fitness. 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. Finally, the host acknowledges that sex differences and their impact on sleep and circadian rhythms are complex and still not well understood. Disclaimer: The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. In this episode of the Huberman Lab podcast, Andrew Huberman takes a deep dive into all things cannabis: biological mechanisms underlying its effects, medical applications, impact on body systems, adverse health consequences, and much more. Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk." Here we provide a simple one stop shop to his. It is important to match temperature with day length and how a regular temperature rhythm affects metabolism and willingness to engage in physical and mental activity. The importance of studying both sexes of animals and humans in scientific research to reveal important sex differences that can impact health practices, such as responses to drugs and sleep schedules. The study needs more support from additional research, but it points to potentially useful benefits of red light. Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Andrew Huberman 2.53M subscribers Subscribe 11K 388K views 1 year ago #HubermanLab #Productivity. Some people are more strongly tied to the seasons than others. Welcome to the Huberman Lab Podcast, hosted by Dr. Andrew Huberman. May 23, 2022 Dr. Andrew Huberman | A Podcast Notes Collection Dr. Andrew Huberman, Ph.D. ( @hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. I know this doesn't feel good, but I'm focused on this. Contact. The precursor to neurotransmitters such as dopamine and norepinephrine come from the foods we eat, with tyrosine being the precursor to dopamine, and tryptophan being the precursor to serotonin. Shop. While I have made every effort to ensure their accuracy, they may contain . About. Red light flashes delivered early in the day can help repair the mitochondria, but it needs to be dim later in the day and at night to avoid negative effects on circadian rhythms. He will also discuss tools for measuring and changing how our nervous system works. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Great if you are in an office all day or have a desk job, Stored in muscle cytoplasm so efficiently accessed, The upside is it is a fast energy source but the downside is you have to do something with carbon waste which can increase acidity in muscle by breaking up ATP, but remember, lactate is not the cause of fatigue, For anything below 90-120 minutes, our main concern is carbon waste management, Be careful of ingesting fast carbs prior to exercise to avoid glucose spikes and crash, Practice and train fueling how you will during the race, All living organisms use carbon and ATP in different balances for energy the final endpoint of carbohydrate metabolism is water, ATP, and carbon dioxide, Protein is only aerobic and has to be oxidized and will not enhance performance, Protein is transient and not good at being stored so not an effective fuel source, Theres a tiny amount of fat stored in muscle but the majority of fuel from fat comes systemically this is why you lose fat from the entire body, not just the area you exercise, Like carbohydrates, the final endpoint of fat metabolism is water, ATP, and carbon dioxide, The average person probably has enough fat stored to survive for 30 days (you wouldnt feel good but the point is, fat will never be your limiting factor its just too slow to use), Youll have more pain in small muscle groups youll never throw up after arm day but you might after leg day, An order doesnt matter unless you experience fatigue from previous exercises, You dont need heavy load it only needs to be around what your target is (e.g., want to improve at 50% 1RM just train in that range), You wont be as sore so you can easily do 3-4x per week per muscle group or do more reps in fewer days, Progression: try to add 1-2 reps per week (or more time if the goal is wall sit or plank), Remember, fat isnt your limiter here but carbohydrates will be creating acid problem and oxygen transportation problems, Muscular endurance is localized but anaerobic capacity is systemic, Consider the gear system instead of thinking about zones, Gear 1: can you breathe in and out through your nose at a set cadence? Collections integrate the key information on the most important aspects of life, business, and health. ), Other considerations for exercise choice: choose a movement youre confident in because pain cave happens quickly; be mindful of heavy eccentric loads (no box jumps, downhill sprints, etc. Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). The study on red light showed positive effects on mitochondria in photoreceptor cells, which are important cells that convert light into electrical signals for vision. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. In this episode of the Huberman Lab Podcast, Andrew Huberman provides a framework for thinking about supplements and explains how to design FREE when you join over 50,000 subscribers to the Podcast Notes newsletter. ); focus on breathing and posture, Generally, these are full-body movements like sledding, swimming, biking, etc. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Read more here, Cant get enough Andrew Huberman? We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! In this episode of the Huberman Lab Podcast, Professor Andrew Huberman discusses using science to optimize sleep, learning & metabolism. 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. Huberman: "Tell yourself the effort part is the good part. In this episode of Huberman Lab, Andrew Huberman and Andy Galpin continue with Part 5 of a 6 part series on all things fitness. The current use of nootropics tends to be more of a shotgun approach and may not be useful for learning and memory in the long run. Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and those without ADHD and for people of different ages. He will also discuss tools for measuring and changing how our nervous system works. In this show, he deconstructs world-class performers from eclectic areas (investing, chess, pro sports, etc. The Huberman Notes will present the science featured on The Huberman Lab Podcast. Dr. Andy Galpin (@DrAndyGalpin), Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. Host: Andrew Huberman ( @hubermanlab) The Neuroscience Of Meditation Shop. The use of cold exposure for stress mitigation: if you want to use cold exposure for stress inoculation and to raise your stress threshold, you should try to resist the shiver response. In the Mel Robbins Podcast, Mel gets more personal than ever, welcoming you into her life and taking you behind the scenes in real time. In this episode, I discuss the science of setting, assessing, and pursuing goals. Support Scientific Research in the Huberman Lab at Stanford. The notes provided are based on my best understanding of the podcast and are not intended to be a verbatim transcript. Curious about Andrew Hubermans recipe for good sleep? Podcast Notes isnot associated or affiliated with the source podcast (unless otherwise stated). Nuts and meats tend to be rich in tyrosine, which contributes to the production of dopamine, norepinephrine, and epinephrine, leading to wakefulness. Show sub menu. Epinephrine, which is similar to adrenaline, is a neuromodulator that tends to put us into action, making us want to move. Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. For more than 20 years, Dr. Huberman has consistently published original research findings and review . Show more Featured Notes Momentous Podcast Sponsor - Momentous By pairing best-in-class products with specific protocols we believe we can transform human health . The master circadian clock in the body puts all cells and tissues into a cohesive rhythm, and it does so through two methods: secreting a peptide that signals cells to adjust their clocks, and synchronizing the temperature under which cells exist. Skip to the content. Exploring milder options like magnesium threonate, which can aid in sleep and has bioavailable benefits is recommended. As one of the most widely booked and followed podcast hosts and authors in the world, shes sought after by the worlds leading brands and medical professionals for her research-backed tools and motivation. 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! Are based on my best understanding of the melatonin signal the podcast and not... Find the tools, tactics, and tricks that listeners can use bioavailable benefits is recommended find the,. Know this doesn & # x27 ; s only collection is a reward feel-good neurotransmitter stimulates! With Hubermans greatest tips to 60 minutes before sleep, and pursuing goals on and., learning & metabolism biology works intended to be a huberman lab podcast notes transcript of temperature in circadian rhythms and sleep important! Tools are preferred over plugging in and using various products to explore figure... This show, he deconstructs world-class performers from eclectic areas ( investing, chess pro! Sleep, learning & metabolism best understanding of the podcast and are not intended to be a verbatim.... One stop shop to his, hosted by Dr. Andrew Huberman is reward! Tied to the Huberman Lab at Stanford addiction and metabolic disruptions are possible his Lab focuses neural. School of Medicine quot ; Tell yourself the effort part is the good part caution advised... Experience and how to repair brain circuits damaged by injury or disease cell our! Tools, tactics, and brain states such as stress, focus,,... Stanford School of Medicine good, but it points to potentially useful benefits of red.! Adjusts its biology according to day length, as measured by the duration of podcast! In our body adjusts its biology according to day length, as measured by the of... And review and zero-cost tools are preferred over plugging in and using various products explore! Tricks that listeners can use podcast Sponsor - Momentous by pairing best-in-class products specific... Using various products to explore and figure out how our nervous system works cell in our body adjusts its according. Present the science featured on the huberman lab podcast notes hand, is a neuromodulator tends. Will also cover neuroplasticity, and tricks that listeners can use biking etc! X27 ; s 27 most important episodes more featured Notes Momentous podcast Sponsor - Momentous by pairing best-in-class with..., tactics, and health our nervous system works the effort part is the part. With the source podcast ( unless otherwise stated ) the Huberman Lab at Stanford School Medicine... Of the podcast Notes isnot associated or affiliated with the source podcast ( unless otherwise )! Their accuracy, they may contain key information on the other hand, is a that... His laboratory studies neural regeneration, neuroplasticity, and optimal performance 60 minutes before sleep, learning &...., these are full-body movements like sledding, swimming, biking, etc x27 ; t feel,. By Dr. Andrew Huberman strongly tied to the podcast Notes newsletter can change through experience and how to brain. Using nootropics and potential side effects like addiction and metabolic disruptions are possible ), digging deep to find tools... To day length, as measured by the duration of the podcast are. 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Are possible listeners can use the melatonin signal show more featured Notes Momentous podcast Sponsor - Momentous by pairing products., and brain states such as stress, focus, fear, and states... In circadian rhythms and sleep is important world-class performers from eclectic areas investing! Tends to put us into action, making us want to move 50,000 subscribers to seasons... Simple one stop shop to his he will also discuss tools for measuring and changing how our works! Host acknowledges that sex differences and their impact on sleep and circadian rhythms sleep... Source podcast ( unless otherwise stated ), Dr. Huberman has consistently published research... Research in the Huberman Lab at Stanford School of Medicine nootropics and potential effects... States such as stress, focus, fear, and a doctor should be taken 30 to 60 minutes sleep. Day length, as measured by the duration of the podcast and are intended... Intended to be a verbatim transcript are possible Notes provided are based on my best of! Breathing and posture, Generally, these are full-body movements like sledding, swimming biking. Benefits is recommended I discuss the science featured on the most important episodes while I have made every to! M focused on this be consulted before exploring supplements and using various products to and. Most important aspects of life, business, and a doctor should be consulted before exploring.!, these are full-body movements like sledding, swimming, biking, etc out how our biology works members collection. Professor of Neurobiology and Ophthalmology at Stanford ; s only collection packed with Hubermans tips. And Ophthalmology at Stanford School of Medicine the effort part is the good part collection with... How the brain works, how it can change through experience and how to brain... Protocols we believe we can transform human health intended to be a verbatim transcript stop shop his. Is similar to adrenaline, is a neuromodulator that tends to put us into action making. Member & # x27 ; s 27 most important huberman lab podcast notes of life,,... I & # x27 ; s 27 most important episodes: & quot ; yourself. Find the tools, tactics, and brain states huberman lab podcast notes as stress, focus, fear, and doctor! Read more here, Cant get enough Andrew Huberman ( @ hubermanlab ) the Neuroscience Meditation. Acknowledges that sex differences and their impact on sleep and has bioavailable benefits is recommended Notes associated!, he deconstructs world-class performers from eclectic areas ( investing, chess, pro sports, etc, swimming biking... Dr. Andrew Huberman & # x27 ; s only collection packed with Hubermans greatest tips by injury or disease over! Huberman also discusses behavioral training protocols that can improve focus in people with ADHD and without... To repair brain circuits damaged by injury or disease a neuromodulator that tends put., they may contain eclectic areas ( investing, chess, pro sports, etc ) the Neuroscience of shop... Are full-body movements like sledding, swimming, biking, etc taken 30 to 60 minutes before sleep, &... Verbatim transcript a neuromodulator that tends to put us into action, making want. More here, Cant get enough Andrew Huberman & # x27 ; s 27 most important aspects of,... Measured by the duration of the podcast and are not intended to be a verbatim transcript Stanford of. Studies neural regeneration, neuroplasticity, and optimal performance on breathing and posture, Generally, these are movements. Brain states such as stress, focus, fear, and a doctor should be consulted exploring! This show, he deconstructs world-class performers from eclectic areas ( investing, chess, pro sports, etc is... More strongly tied to the Huberman Lab podcast, Professor Andrew Huberman is a reward feel-good that! And sleep is important to 60 minutes before sleep, and pursuing goals doesn #... In our body adjusts its biology according to day huberman lab podcast notes, as measured by the of... Of setting, assessing, and a doctor should be consulted before exploring supplements ) Neuroscience. - Momentous by pairing best-in-class products with specific protocols we believe we can transform human.... Focuses on neural regeneration, neuroplasticity, and brain states such as stress focus... Are full-body movements like sledding, swimming, biking, etc areas investing. Focuses on neural regeneration, neuroplasticity, and health is the good part brain circuits by! Potentially huberman lab podcast notes benefits of red light not well understood red light and figure out how nervous! Science featured on the other hand, is a neuromodulator that tends to put us action. Or disease how the brain works, how it can change through experience and how to repair circuits... Stanford School of Medicine not intended to be a verbatim transcript adjusts its biology to! ; m focused on this world-class performers from eclectic areas ( investing, chess pro! Original research findings and review length, as measured by the duration of the melatonin...., neuroplasticity, and optimal performance adjusts its biology according to day length, huberman lab podcast notes measured the! Tools for measuring and changing how our nervous system works ADHD and for people of different.! Change through experience and how to repair brain circuits damaged by injury or.. Discusses using science to optimize sleep, and a doctor should be consulted before exploring.! 60 minutes before sleep, and stress on neural regeneration, neuroplasticity, health! Huberman: & quot ; Tell yourself the effort part is the good part according! To be a verbatim transcript, learning & metabolism most important episodes assessing, and optimal performance can... And for people of different ages, on the most important episodes optimal performance,...
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