Huberman Lab Folgen

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism. 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) Food & Brain Function Introduction (00:02:08) Summary: Critical Aspects of Time Restricted Feeding/Fasting (00:04:36) Sponsors: AG1, LMNT (00:08:24) Neuroplasticity Super Protocol (Zero-Cost Tools) Online (00:09:22) Eating to Enhance Brain Function & Foundational Aspects of Brain Health  (00:13:00) Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)  (00:20:35) Phosphatidylserine (Tool 2: 300mg/day) (00:22:15) Choline, Egg Yolks (Tool 3: 1-2g/day Threshold) (00:28:26) Hydration & Electrolytes (Tool 4) (00:29:50) Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week) (00:32:22) Creatine for Cognition (Tool 5: 5g/day)  (00:36:28) Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)  (00:41:19) L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation (00:49:23) Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs (00:55:25) Taste is 100% In your Head (00:59:50) Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)  (01:06:14) Capsule Probiotics, Brain Fog  (01:07:16) Learning to Like Specific Tastes: Sweetness & Brain Metabolism (01:12:11) Hard-Wiring & Soft-Wiring (01:13:25) Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context (01:18:15) Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods) (01:22:17) Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)  (01:30:42) Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars (01:36:05) Food Reward & Diabetes, Obesity; Important Review Article (See Caption) (01:38:28) Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements Title Card Photo Credit: Mike Blabac Disclaimer

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  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) Introduction, Blood Glucose & Mortality, Mice Vs. Humans (00:06:18) Sponsors: AG1, LMNT (00:09:42) Neuroplasticity Protocols & Online Lecture (00:11:20) Feeding, Fasting, Performance (00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets (00:19:48) Feeding-Induced Health Conditions  (00:25:33) Time Restricted Eating: When We Eat Is Vital (00:29:45) The Eight Hour Feeding Window  (00:31:26) Feeding Deep Into the Night Is Bad (In Humans) (00:36:33) Liver Health (00:39:45) Time Restricted Feeding Protocol: Rules (00:41:35) When to Start & Stop Eating (00:45:38) Gastric Clearance, Linking Fasting to Sleep (00:52:35) Effects of Specific Categories of Food (00:55:40) Precision In Fasting: Protocol Build (00:59:30) 4-6 Hour Feeding Windows (01:03:08) Protein Consumption & Timing for Muscle (01:08:13) How to Shift Your Eating Window (01:13:20) Glucose Clearing, Exercise & Compounds (01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways (01:27:40) Gut Health: Fasting, Clock Genes and Microbiota (01:29:15) Non-Alcoholic Fatty Liver  (01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol (01:38:40) Fertility (01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting (01:43:20) Eating Every-Other-Day  (01:45:29) Adherence (01:47:15) Mental Focus & Clarity (01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase (01:53:15) What Breaks a Fast? Rules & Context (01:58:50) Artificial Sweeteners, Plant-Based Sweeteners (02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt (02:06:42) My Circadian Clock, Zero-App  (02:08:20) Odd (But Common) Questions (02:09:23) Effects of Sauna & Dehydration on Blood Glucose (02:11:12) The Ideal Fasting Protocol  (02:24:00) More Resources, Ways to Support Us, Supplements Title Card Photo Credit: Mike Blabac Disclaimer

This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science. 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) Introducing Dr. Craig Heller, Physiology & Performance (00:02:20) Sponsors: AG1, LMNT (00:06:45) Cold Showers, Ice Baths, Cryotherapy (00:10:45) Boundary Layers  (00:11:55) Cooling Before Aerobic Activity to Enhance Performance (00:14:45) Anaerobic Activity Locally Increases Muscle Heat (00:16:45) Temperature Gates Our Energy Use  (00:19:00) Local Versus Systemic Fatigue: Heat Is Why We Fail (00:22:10) Cooling Off: Most Methods are Counterproductive (00:26:43) Exercise-Induced Brain Fog (00:27:45) Hyperthermia (00:31:50) Best Body Sites for Cooling: Palms, Foot Pads, Upper Face  (00:38:00) Cooling Your Brain via The Upper Face; Concussion (00:41:25) Extraordinary (Tripling!) Performance by Cooling the Palms (00:45:35) Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling (00:50:00) Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling (00:51:00) Enhancing Endurance with Proper Cooling (00:53:00) Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling (00:58:20) How You Can Use Palmer Cooling to Enhance Performance (01:01:15) Radiation, Convection, Heat-Transfer, Role of Surface Area (01:04:40) Hypothermia Story, Ideal Re-Heating Strategy (01:11:40) Paw-lmer Cooling for Dog Health & Performance (01:12:45) Warming Up, & Varying Temperature Around the Body (01:17:35) Cooling-Enhanced Performance Is Permanent (01:19:55) Anabolic Steroids versus Palmer Cooling (01:24:00) Female Athletic Performance  (01:25:18) Shivering & Cold, Metabolism (01:26:55) Studies of Bears & Hibernation, Brown Fat (01:31:10) Brown Fat Distribution & Activation In Humans (01:34:18) Brain Freeze, Ice Headache: Blood Pressure, Headache (01:37:50) Fidgeters, Non-Exercise Induced Thermogenesis (01:39:44) How Pre-Workout Drinks, & Caffeine May Inhibit Performance (01:43:42) Sleep, Cold, Warm Baths, Screens, & Socks (01:48:44) Synthesis (01:49:30) Supporting the Podcast & Scientific Research  Title Card Photo Credit: Mike Blabac Disclaimer