Huberman Lab Folgen

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control. 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 Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT (00:04:41) Emotions: A Logical Framework of Brain-Body Loops (00:10:29) Stress: The (Falsely Narrow) Animal Attack Narrative (00:14:31) The Stress RESPONSE: Generic, Channels blood, Biases Action (00:21:08) Tools to Actually Control Stress: Reduce Alertness or Increase Calm (00:24:15) The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia” (00:29:45) The Fastlane to Calm (00:34:53) Important Notes About Heart Rate Deceleration: Vaso-vagal Lag (00:36:50) Cyclic Sighing For Calm and Sleep Induction (00:37:57) Nasal Breathing For Cosmetic, Immune and Performance Enhancement (00:38:46) Two Breathing Centers In The Brain (00:39:45) Breathing For Speaking Clearly (00:40:39) The 3 Types of Stress: Short, Medium and Long-Term (00:42:10) Positive Effects of Short-Term Stress: Immunity and Focus (00:45:32) Adrenalin (Epinephrine) Deploys Killer Immune Cells (00:46:40) Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation (00:50:58) Inflammation Is Useful and Good, In the Short Term (00:52:02) Procrastination and Self-Manufactured Nootropics (00:53:00) Relaxation Can Causes Illness (00:54:30) Immune Activation Protocol (00:55:20) Medium Term Stress: A Clear Definition (00:56:07) Stress Threshold (00:57:10) Stress Inoculation Tools: Separating Mind & Body, On Purpose (00:59:50) Use Vision to Calm the Mind When the Body Is Agitated (01:02:36) Beyond NSDR (01:04:36) Long Term Stress: Definition, Measurement, Cardiovascular Risks (01:06:30) Tools for Dealing With Long Term Stress (01:08:20) The Oxytocin Myth (01:09:15) Serotonin: Satiety, Safety (01:12:00) Delight and Flexibility (01:13:30) Chemical Irritants We Make But Can Control: Tackykinin (01:15:40) Impactful Gratitude (01:16:25) Non-Prescription Chemical Compounds For Additional Anti-Stress Support (01:18:04) Melatonin: Cautionary Note About Adrenal Suppression (01:19:15) Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway (01:21:10) L-Theanine For Stress Reduction and Task Completion Anxiety (01:23:00) Beware Taurine and Energy Drinks With Taurine (01:23:30) Ashwagandha: Can Powerfully Lower Anxiety And Cortisol (01:25:50) Examine.com Is An Amazing Free Resource (01:26:20) How This All Relates to Emotions: State Versus Demand = Valence (01:32:00) Modulating Reactivity, Mindfulness, & Functionality With Objective Tools (01:34:00) Next Steps (01:35:40) Topic Suggestions, Subscriptions and Reviews Please (01:37:40) Additional Resources, Synthesis Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more.  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 Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction/Avenues for Support (00:00:31) Sponsors: AG1, LMNT, Waking Up (00:04:58) Deliberate Unlearning (00:06:43) Pain, Injury and Regeneration (00:09:17) A System of Touch (Somatosensation) (00:11:42) Pain and Injury are Dissociable (00:15:19) Objective versus Subjective Control of Experience (00:16:15) Plasticity of Perception (00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain (00:18:42) Homoculous, Ratonculous, Dogunculus (00:19:05) “Sensitivity” explained (00:21:30) Inflammation (00:22:24) Phantom Limb Pain (00:24:00) Top-down Relief of Pain by Vision (00:26:41) From Deaf to Hearing Sounds (00:28:10) Pain Is In The Mind & Body (00:29:44) Recovering Movement Faster After Injury (00:35:00) Don’t Over Compensate (00:37:34) Concussion, TBI & Brain Ageing (00:40:49) The Brain’s Sewage Treatment System: Glymphatic Clearance (00:43:05) Body Position & Angle During Sleep (00:44:30) Types of Exercise For Restoring & Maintaining Brain Health (00:47:33) Ambulance Cells in The Brain (00:49:20) True Pain Control by Belief and Context (00:51:45) Romantic Love and Pain (00:55:05) Dopaminergic Control of Pain (00:57:15) Acupuncture: Rigorous Scientific Assessment (01:07:32) Vagus Activation and Autonomic Control of Pain (01:08:30) Inflammation, Turmeric, Lead and DHT (01:11:40) Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing (01:14:53) Protocols For Accelerating Tissue Repair & Managing Pain (01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc. (01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight (01:26:10) Glymphatics and Sleep (01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots (01:31:38) Young Blood: Actual Science (01:35:44) Synthesis, Support & Resources Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in 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) Introduction (00:00:30) Sponsors: AG1, LMNT (00:04:53) The Daily (Learning) Routine (00:07:13) Plasticity Is NOT the Goal (00:09:26) No Obligation To Change (00:09:59) Practical Plasticity Language (00:13:37) Pillars of Neuroplasticity (00:15:16) My Daily Routine: Chronotype Management (00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light (00:19:09) Delay Caffeine! (00:21:19) Light, Black Coffee, Hydrate (00:22:57) High Alertness, Linear Tasks/Learning (00:25:12) Background Music/Noise: Yay or Nay? (00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine (00:28:37) Leveraging GO, NO-GO (00:30:08) Non-Specific Action (00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot (00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise (00:35:28) Temperaments Vary: And So Should This (00:36:01) The 3 Hour-Long Post Waking Block (00:36:20) Early Morning Exercise and GO Networks (00:38:05) Fasting, Ketogenic Diets, & Food Volume (00:39:41) Sodium/Electrolytes (00:40:57) Avoiding Hot Lunch, Food Pre-Occupation (00:42:01) Post Lunch Low/No Cognitive Load (00:42:56) Hydration, NSDR, Nap (00:44:54) Creativity Work (00:46:26) Creativity Is A Two-Part Phenomenon (00:51:15) Psychedelics (00:58:20) Afternoon Light As Insurance (01:00:26) Evening Nutrition (01:01:21) Repacking Glycogen: Hormonal Factors (01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve (01:07:08) The Power of Objective Tools (01:08:14) Visualization (01:11:34) Mini-Synthesis (01:13:31) Resetting Your Clock (01:15:55) Don’t Trust the Mind Now (01:16:59) Two, (Maybe 3) Optimization Bouts Per Day (01:18:33) Organizational Logic (01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. (01:24:42) Variation Among People, and Dogs (01:25:49) Accurate Versus Exhaustive (01:27:57) Familiar and New Ways To Support Title Card Photo Credit: Mike Blabac Disclaimer