Huberman Lab Folgen

In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. Access the full show notes, including referenced articles, resources and more at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Disclaimer

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. Access the full show notes, including referenced articles, resources and more at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction  (00:00:31) Sponsors: AG1, LMNT & Waking Up (00:06:00) Fat Loss: The Key Role of Neurons  (00:08:44) The First Law of Fat Loss  (00:11:00) Neurons Connect To Fat! (& That Really Matters)  (00:13:38) 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid  (00:19:20) Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss  (00:23:08) Our Brain Talks To Our Fat (00:25:00) The Most Incredible & Dangerous Fat Loss Agent  (00:27:28) Losing Fat Is a Two-Part Process: Mobilization and Oxidation   (00:32:25) The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands  (00:34:45) Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss  (00:41:24) How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”  (00:44:55) Two Ways of Using Shivering To Accelerate Fat Loss   (00:47:30) White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat  (00:50:25) How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver  (00:52:26) Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”  (00:56:15) thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)  (00:58:03) If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers   (00:58:17) Irisin: Underwhelming; Succinate Is The Real Deal  (01:00:00) Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat  (01:01:55) Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss  (01:04:00) A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/  (01:05:00) Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.  (01:09:20) Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?   (01:13:30) Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.   (01:16:30) The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat  (01:18:15) If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.  (01:22:44) Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation  (01:26:05) A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector  (01:28:50) Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation  (01:34:30) Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns  (01:35:22) GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide   (01:40:30) Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution  (01:41:28) Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool  (01:43:00) examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant  (01:44:35) Acetly-L-Carnitine: Facilitates Fat Oxidation  (01:48:00) Summary List of Tools & How Nervous System Controls Fat Loss  (01:51:20) Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback  Title Card Photo Credit: Mike Blabac Disclaimer

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.  Access the full show notes, including referenced articles, resources and more at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT & Waking Up (00:06:28) Skill Acquisition: Mental & Physical (00:08:40) Clarification About Cold, Heat & Caffeine (00:12:45) Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & BoostHRV Entrainment (00:16:08) Physical Skills: Open-Loop Versus Closed-Loop (00:18:50) Three Key Components To Any Skill (00:21:00) Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior (00:23:30) Upper Motor Neurons for Deliberate Movement & Learning (00:25:00) Lower Motor Neurons Control Action Execution (00:25:26) What To Focus On While Learning (00:27:10) The Reality of Skill Learning & the 10,000 Hours Myth (00:28:30) Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment (00:34:00) Learning To Win, Every Time (00:39:26) Errors Solve the Problem of What Focus On While Trying to Learn Skills (00:43:00) Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad (00:44:40) The Framing Effect (& Protocol Defined) (00:46:10) A Note & Warning To Coaches (00:48:30) What To Do Immediately After Your Physical Skill Learning Practice (00:53:48) Leveraging Uncertainty (00:56:59) What to Pay Attention To While Striving To Improve (01:04:45) Protocol Synthesis Part One (01:07:10) Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained (01:11:06) How To Move From Intermediate To Advanced Skill Execution faster: Metronomes (01:16:44) Increasing Speed Even If It Means More Errors: Training Central Pattern Generators (01:19:12) Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”) (01:22:02) Protocol For Increasing Limb Range of Motion, Immediately (01:28:30) Visualization/Mental Rehearsal: How To Do It Correctly (01:33:50) Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training) (01:35:34) Imagining Something Is Very Different Than Actually Experiencing It (01:37:58) Cadence Training & Learning “Carryover” (01:39:00) Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC (01:43:39) Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization (01:46:20) Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions (01:49:24) Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks Title Card Photo Credit: Mike Blabac Disclaimer