Huberman Lab Folgen

Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps 00:00 Introduction & Announcements 00:15 Supporting Mental & Physical Health Research 01:56 Exciting New Research Initiatives 03:39 Skin Health & Appearance 14:46 Cold Therapy Benefits & Guidelines 21:18 Self-Motivation Strategies 27:05 Understanding REM Sleep 28:45 Morning Routine: Exercise & Cold Exposure 29:17 The Importance of REM Sleep 29:49 Non-Sleep Deep Rest (NSDR) Protocols 31:27 REM Sleep Rebound & Compensation 32:55 Impactful School Strategies for Learning 34:19 Meditation & Micro Gaps in Learning 39:13 Physical Activity & Learning 41:01 Exploring Shilajit & Testosterone 47:51 Writing Process & Overcoming Obstacles 51:32 Addiction & Recovery Resources 53:47 Closing Remarks & Gratitude Disclaimer & Disclosures

In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.  We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.  Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.  Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Dr. Peter Attia, NAD Pathway 00:02:31 Sponsors: LMNT, Levels & Eight Sleep 00:06:38 Categories of Longevity Approaches 00:17:22 Peter’s Supplements; Rapamycin & Research Data 00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho 00:30:35 Sponsor: AG1 00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan 00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan 00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol 00:53:31 Perform with Dr. Andy Galpin Podcast 00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health 01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes 01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program 01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance 01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits 01:30:38 Longevity, NR & NMN Supplementation, Inflammation 01:41:00 Rapamycin & Immune Function 01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor  01:55:24 Radiation & Cancer Risk 01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline 02:07:12 Tool: Exercise Timing & Energy Levels 02:11:22 Peter’s Supplements 02:18:46 Andrew’s Supplements 02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy  02:26:52 NAD Pathway Supplementation for Longevity? 02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer

In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.  We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman   Waking Up: https://wakingup.com/huberman  Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  Disclaimer & Disclosures