Huberman Lab Folgen

This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them. Access the full show notes for this episode at 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) Your Sense of Self: Interoception (00:01:25) Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation  (00:03:45) Sponsors: AG1, LMNT (00:08:22) Main Drivers of Feelings & Performance (00:11:45) Brain-Body: A Mechanical & Chemical Dialogue  (00:17:50) LDB (Lung-Diaphragm-Brain) Dialogue   (00:21:00) Protocols 2, 3, 4: Control Heart Rate With Breathing (00:29:08) Sensing Lung Pressure: Piezo Receptors (00:30:54) Carbon Dioxide, From Air to Blood (00:34:02) Protocol 5: Alert While Calm (00:40:50) Baroreceptors: Hering-Breuer Reflex (00:42:47) Gut Volume & The Desire to Open Your Mouth  (00:48:18) Protocol 6: Enhancing Gut-To-Brain Communication, Fasting  (00:51:50) Intestines, Fatty Acids, Amino Acids & Sugar (00:57:00) Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients  (00:58:58) Gut Acidity (Is Good) (01:02:20) Improving Nasal Microbiome  (01:04:13) Inflammation & Microbiome: Fiber vs. Fermented  (01:11:15) Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods (01:13:10) Leaking Guts, Auto-Immune function & Glutamine (01:15:50) Gut Acidity: HCl (hydrochloric acid), Pepsin (01:18:30) Probiotics & Brain Fog (01:21:45) Nausea: Happens in Your Brain; Area Postrema (01:28:25) Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc. (01:30:40) Fever: Triggers and Control Knobs: OVLT (01:37:00) Protocol 10: Cooling the Blood Properly (01:38:53) Sensing Feelings, Vagus Nerve, Stress (01:41:50) Mental Emotions Reflect Bodily Conditions (01:45:00) Sensing Other People’s Emotions via the Body (01:46:00) Protocol 11: Increasing Interoception, Sensing Heartbeat  (01:50:40) Conclusions & Resources Disclaimer

Dr. Lex Fridman PhD, is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality.  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: Lex Fridman (00:02:29) Sponsors: AG1, LMNT (00:07:35) What is Artificial Intelligence? (00:26:46) Machine & Human Learning (00:32:21) Curiosity (00:36:55) Story Telling Robots (00:40:48) What Defines a Robot? (00:44:30) Magic & Surprise (00:47:37) How Robots Change Us (00:49:35) Relationships Defined (01:02:29) Lex’s Dream for Humanity (01:11:33) Improving Social Media (01:16:57) Challenges of Creativity (01:21:49) Suits & Dresses  (01:22:22) Loneliness (01:30:09) Empathy (01:35:12) Power Dynamics In Relationships (01:39:11) Robot Rights  (01:40:20) Dogs: Homer & Costello (01:52:41) Friendship (01:59:47) Russians & Suffering (02:05:38) Public vs. Private Life (02:14:04) How To Treat a Robot (02:17:12) The Value of Friendship (02:20:33) Martial Arts (02:31:34) Body-Mind Interactions (02:33:22) Romantic Love (02:42:51) The Lex Fridman Podcast (02:55:54) The Hedgehog (03:01:17) Concluding Statements Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. 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: Protocols for sleep, mood, focus, exercise creativity (00:04:23) Sponsors: AG1, LMNT (00:08:50) Protocol 1: Record Your Daily Waking Time & Temperature Minimum  (00:12:07) Protocol 2: Self-Generate Forward Motion (Outdoors)  (00:17:00) Protocol 3: View Natural Light For 10-30min Every Morning (00:22:43) What To Do If You Can’t View The Sun: Blue Light  (00:26:50) Protocol 4: Hydrate Correctly  (00:28:00) Protocol 5: Delay Caffeine 90-120m After Waking (00:30:48) Protocol 6: Fast (or Fat-Fast) Until Noon (00:32:30) What Actually Breaks A Fast & What Doesn’t? (00:34:30) Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea (00:37:30) Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise (00:48:30) Optimal Time of Day To Do Hard Mental Work  (00:52:07) Protocol 8: Optimal Exercise; 3:2 Ratio (01:03:54) Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC  (01:10:00) Protocol 9: Eat For Brain Function & Mood (01:17:39) Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range (01:24:00) Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com (01:31:15) Protocol 12: Hydrate Correctly, Nap Rules (01:33:29) Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine (01:39:00) Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep (01:44:27) Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work (01:55:00) Protocol 16: Preventing Middle of the Night Waking (01:59:10) Protocol 17: Weekends, Recovering From A Poor Nights Sleep (02:05:20) Neural Network, Supplement Sources, Sponsors Title Card Photo Credit: Mike Blabac Disclaimer