Huberman Lab Folgen

In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.  Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals.  Access the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps 00:00:00 Effects of Alcohol Consumption 00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration 00:06:14 Sponsors: AG1, LMNT 00:10:46 Historical Context & Uses of Alcohol 00:13:28 Alcohol Metabolism, “Empty Calories” 00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation 00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility 00:27:55 Food & Alcohol Absorption 00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts 00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress 00:43:29 Sponsor: AG1 00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young 00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut 00:59:46 Tool: Improving/Replenishing Gut Microbiome 01:02:44 Reducing Alcohol Consumption & Stress 01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache 01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure 01:17:16 Hangover Recovery, Dehydration & Electrolytes 01:20:45 Types of Alcohol & Hangover Severity, Congeners 01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance 01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol 01:35:42 Alcohol & Brain Thickness 01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk 01:44:31 Mitigating Cancer Risk, Folate, B Vitamins 01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome 01:50:58 Hormones: Testosterone & Estrogen Balance 01:55:09 Negative Effects of Alcohol Consumption 01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Disclaimer

Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, Washington at the Moore Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Momentous: https://www.livemomentous.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps (00:00:00) The Brain Body Contract Q&A (00:01:07) Sponsors: Momentous, InsideTracker (00:01:35) Upcoming Live Events: Los Angeles & New York (00:02:16) What Is Your Most-Used Protocol? (00:04:12) Should You Vary Wake-Up Time Seasonally? (00:06:05) Why Is My Drive Depleted Upon Waking-Up? (00:08:42) What Are Your Favorite/Most Impactful Books? (00:12:08) What Excites You About the Future of Mental Health Treatment? (00:17:25) What Is the Biggest Area for Performance Enhancement? (00:21:44) Can You Still Do a Kickflip? (00:22:32) Tips on How to Improve Memory (00:24:54) How Do You Manage Social Media Addiction? (00:27:43) Were You Nervous Tonight/ How Did You Prepare? (00:29:10) Is Learning from Failure Equal to Learning from Success? (00:32:23) When Are You Going to Start Training Jiu-Jitsu? (00:33:28) Discuss the Supplements You Take (00:36:29) Advice or Protocols to Improve Learning & Retention (00:38:42) What Exciting Research/Work are You Doing? (00:40:22) How Does Dopamine Factor into Neuroplasticity? (00:43:12) What Advice Do You Have for Future Scientists? (00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning? (00:48:00) How Do You Read Research Papers? (00:49:40) What is Your Favorite Condiment? (00:50:10) Most Important Takeaway from Your ADHD Research? (00:52:58) What Future Episodes Are in the Pipeline? Title Card Photo Credit: Mike Blabac Disclaimer

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive 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 Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:03:07) Sponsors: AG1, LMNT (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:29:52) Sponsor: AG1 (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer