![Huberman Lab](https://cdn.podimo.com/images/1f1c8e42-2174-4a5a-9fab-6b2d0524f3bf_400x400.png)
Gratis podcast
Huberman Lab
Podcast af Scicomm Media
Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works.
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.
Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science and Cell and has been featured in TIME, BBC, Scientific American, Discover and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.
Denne podcast er gratis at lytte på alle podcastafspillere og Podimo-appen uden abonnement.
Alle episoder
242 episoder![episode Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset artwork](https://cdn.podimo.com/images/1f1c8e42-2174-4a5a-9fab-6b2d0524f3bf_400x400.png)
Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset
In this episode, my guest is Dr. Jamil Zaki, Ph.D. [https://www.jamil-zaki.com/], professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.
We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.
Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com [https://www.hubermanlab.com/episode/dr-jamil-zaki-how-to-cultivate-a-positive-growth-oriented-mindset].
PRE-ORDER ANDREW'S NEW BOOK
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com [https://protocolsbook.com]
THANK YOU TO OUR SPONSORS
AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman]
Maui Nui Venison: https://mauinuivenison.com/huberman [https://mauinuivenison.com/huberman]
Joovv: https://joovv.com/huberman [https://joovv.com/huberman]
Waking Up: https://wakingup.com/huberman [https://wakingup.com/huberman]
Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman]
TIMESTAMPS
00:00:00 Dr. Jamil Zaki
00:02:12 Sponsors: Maui Nui, Joovv & Waking Up
00:06:59 Cynicism
00:12:38 Children, Attachment Styles & Cynicism
00:17:29 Cynicism vs. Skepticism, Complexity
00:23:30 Culture Variability & Trust
00:26:28 Sponsor: AG1
00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence
00:35:59 Stereotypes, Threats
00:39:48 Cooperative Environments, Collaboration & Trust
00:44:05 Competition, Conflict, Judgement
00:48:46 Cynics, Awe, “Moral Beauty”
00:55:26 Sponsor: Function
00:57:13 Cynicism, Creativity & Workplace
01:04:19 Assessing Cynicism; Assumptions & Opportunities
01:11:11 Social Media & Cynicism, “Mean World Syndrome”
01:18:35 Negativity Bias, Gossip
01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”
01:32:59 AI, Bias Correction
01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring
01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting
01:51:33 Tool: Testing & Sharing Core Beliefs
01:58:09 Polarization vs. Perceived Polarization, Politics
02:06:06 Challenging Conversations, Questioning Perceptions
02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]
02. sep. 2024 - 2 h 16 min
![episode Optimal Protocols for Studying & Learning artwork](https://cdn.podimo.com/images/1f1c8e42-2174-4a5a-9fab-6b2d0524f3bf_400x400.png)
Optimal Protocols for Studying & Learning
In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.
I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.
By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com [https://www.hubermanlab.com/episode/optimal-protocols-for-studying-learning].
ANDREW'S NEW BOOK
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com [https://protocolsbook.com/]
THANK YOU TO OUR SPONSORS
AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman]
Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman%C2%A0]
BetterHelp: https://betterhelp.com/huberman [https://betterhelp.com/huberman]
Waking Up: https://wakingup.com/huberman [https://wakingup.com/huberman]
LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman]
TIMESTAMPS
00:00:00 Improve Studying & Learning
00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:45 Offsetting Forgetting
00:08:22 Learning & Neuroplasticity
00:13:06 Periodic Testing
00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement
00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise
00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)
00:28:29 Tools: Study Habits of Successful Students
00:36:21 Sponsor: AG1
00:37:33 Studying & Aspiration Goals; Challenging Material
00:42:54 Tool: Testing as a Learning Tool
00:48:23 Self-Testing, Repeated Testing
00:55:29 Testing Yourself & Knowledge Gaps
01:01:11 Sponsor: LMNT
01:02:23 New Material & Self-Test Timing
01:07:21 Familiarity vs Mastery
01:10:55 Self-Testing & Offsetting Forgetting
01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions
01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation
01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine
01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity
01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer [https://www.hubermanlab.com/disclaimer]
26. aug. 2024 - 1 h 41 min
![episode Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance artwork](https://cdn.podimo.com/images/1f1c8e42-2174-4a5a-9fab-6b2d0524f3bf_400x400.png)
Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance
In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.
We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.
We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.
Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.
Access the full show notes for this episode at hubermanlab.com [https://www.hubermanlab.com/episode/dr-teo-soleymani-how-to-improve-protect-your-skin-health-appearance].
Pre-order Andrew's new book, Protocols, at protocolsbook.com [Pre-order%20Andrew's%20new%20book,%20Protocols:%20https://protocolsbook.com].
THANK YOU TO OUR SPONSORS
AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman]
ROKA: https://roka.com/huberman [https://roka.com/huberman]
Joovv: https://joovv.com/huberman [https://joovv.com/huberman]
Helix Sleep: https://helixsleep.com/huberman [https://helixsleep.com/huberman]
LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman]
TIMESTAMPS
00:00:00 Dr. Teo Soleymani
00:01:35 Sponsors: ROKA, Joovv & Helix Sleep
00:05:45 Skin Turnover; Skin Appearance & Stress
00:13:35 Caffeine, Vasoconstriction & Skin Redness
00:16:31 Nicotine, Vaping & Skin Appearance
00:18:37 Alcohol, Skin Health
00:24:33 Hydration, Fluid Intake & Genetics
00:26:19 Tool: Selecting a Moisturizer
00:29:28 Sponsor: AG1
00:30:40 Puffiness Under Eyes & Cause
00:32:14 Tool: Skin Cleansing; Frequency, Showers
00:41:57 Dry & Flaky Scalp, Dandruff
00:46:09 Cost & Skincare Products
00:50:20 Tool: Sun Exposure & Skin Health, Mood
00:56:24 Sponsor: LMNT
00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen
01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer
01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging
01:12:11 Premature Aging & Skincare
00:15:56 Choose Mineral or Chemical Sunscreen?
01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness
01:26:02 Tool: Selecting Mineral-Based Sunscreens
01:28:30 Chemical Sunscreens & Blood-Brain Barrier
01:30:13 Nutrition, Gut Microbiome & Skin Health
01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3
01:42:58 Retinoids vs. Retinol, Skin Appearance
01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion
01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels
02:04:10 Psoriasis, Phototherapy
02:10:03 Vitiligo, Immune System & Skin Cancer Risk
02:15:41 Acne, High Glycemic Index Foods, Dairy
02:19:38 Rosacea, Types & Treatments
02:23:00 Eczema, Immune System
02:25:37 Popping Pimples & Acne Scars; Corticosteroids
02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams
02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk
02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]
19. aug. 2024 - 2 h 46 min
![episode Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries artwork](https://cdn.podimo.com/images/1f1c8e42-2174-4a5a-9fab-6b2d0524f3bf_400x400.png)
Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries
I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin [https://performpodcast.com/].
Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform [https://lnk.to/perform] to listen to all the episodes from Season 1 and to get notified when Season 2 is released.
Show notes for this episode can be found at performpodcast.com [https://performpodcast.com/nutrition-to-support-brain-health-and-offset-brain-injuries/].
TIMESTAMPS
00:00:00 Introduction from Dr. Andrew Huberman
00:01:08 Brain Health & Injury
00:05:06 Sponsors: LMNT & Continuum
00:08:16 Nutrition & Supplements for Brain Injury
00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion
00:17:09 Brain Injury Pathophysiology
00:22:16 Burst Capillaries, Initial TBI Response
00:30:03 Delayed TBI Response, Neuroinflammation
00:34:19 Sponsors: Momentous & Maui Nui
00:36:52 Creatine Monohydrate; Second Impact Syndrome
00:41:52 Strength of Evidence Scale, Creatine
00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources
00:53:22 Sponsors: AG1 & David Protein
00:56:05 Fish Oil, DHA, EPA
01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index
01:04:46 Vitamin B2 (Riboflavin), Vitamin B
01:08:57 Riboflavin Dosages, Timing; Food Sources
01:11:25 Choline
01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage
01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep
01:25:04 BCAAs Dosage, Whole Food Sources
01:28:02 Magnesium
01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources
01:33:09 Blueberry Anthocyanins
01:35:28 Anthocyanins Dosage; Food Sources
01:37:17 Caffeine & Brain Injury Recovery
01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements
01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
01:42:56 Conclusion by Andrew Huberman
Disclaimer [https://www.hubermanlab.com/disclaimer]
14. aug. 2024 - 1 h 43 min
![episode Dr. Layne Norton: Tools for Nutrition & Fitness artwork](https://cdn.podimo.com/images/1f1c8e42-2174-4a5a-9fab-6b2d0524f3bf_400x400.png)
Dr. Layne Norton: Tools for Nutrition & Fitness
In this episode, my guest is Dr. Layne Norton, Ph.D. [https://biolayne.com/coach/layne-norton/], one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.
We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.
We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.
Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.
Access the full show notes for this episode at hubermanlab.com [https://www.hubermanlab.com/episode/dr-layne-norton-tools-for-nutrition-fitness].
THANK YOU TO OUR SPONSORS
AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman]
Mateina: https://drinkmateina.com/huberman [https://drinkmateina.com/huberman]
Eight Sleep: https://www.eightsleep.com/huberman [https://www.eightsleep.com/huberman]
Maui Nui: https://mauinuivenison.com/huberman [https://mauinuivenison.com/huberman]
LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman]
TIMESTAMPS
00:00:00 Dr. Layne Norton
00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui
00:06:39 Science-Based Evidence, Mechanism vs. Outcome
00:14:31 Meta-analysis, Methods, Evidence Quality
00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data
00:33:53 Sponsor: AG1
00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis
00:42:01 Protein Synthesis, Refractory Response; Resistance Training
00:46:05 Protein Intake, Intermittent Fasting & Training
00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis
01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth
01:05:34 Sponsor: LMNT
01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c
01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet
01:19:50 “The Norton Method”; Tool: Consistency
01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest
01:33:50 Mind & Body Effects, Stress; Belief Effects
01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training
01:50:24 Fatigue & Training to Failure, Speed, Strength Training
01:59:06 Tool: Training After 50, Consistency
02:09:12 Fat Cells, Diabetes, Exercise
02:16:50 Metabolism & Age-Related Changes?, Appetite
02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”
02:33:42 GLP-1 Agonists, Judgement & Obesity
02:40:19 Sugar, Excess Calories, Body Weight
02:49:16 Satiety, Sugar & Calorie Budget
02:54:56 Tool: Individualization, Context & Diet Psychology
02:57:22 Seed Oils, Butter, Olive Oil
03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits
03:13:43 Saturated Fat, Cholesterol; Seed Oils
03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite
03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer
03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity
03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein
03:57:00 Evidence-Based Approach
04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]
12. aug. 2024 - 4 h 4 min
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