Huberman Lab Folgen

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization    (00:03:28) Sponsors: AG1, LMNT (00:08:24) Preventative Medicine & Hormone Health  (00:14:17) The Six Pillars of Hormone Health Optimization (00:17:14) Diet for Hormone Health, Blood Testing (00:20:21) Exercise for Hormone Health  (00:21:06) Caloric Restriction, Obesity & Testosterone  (00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1 (00:29:08) Sleep Quality & Hormones (00:35:03) Testosterone in Women (00:38:55) Dihydrotestosterone (DHT), Hair Loss  (00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine (00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto  (00:52:30) Hair loss, DHT, Creatine Monohydrate (00:55:07) Hair Regrowth, Male Pattern Baldness (00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM (01:04:00) Oral Contraception, Perceived Attractiveness, Fertility  (01:10:31) Testosterone & Marijuana or Alcohol (01:14:27) Sleep Supplement Frequency (01:15:34) Testosterone Supplementation & Prostate Cancer  (01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein   (01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil  (01:30:54) Testosterone Replacement Therapy (TRT) (01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM  (01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats  (01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone (01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels  (01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency (01:56:44) Boron, Sex Hormone Binding Globulin (SHBG) (01:58:13) Human Chorionic Gonadotropin (hCG), Fertility (02:04:18) Prolactin & Dopamine, Pituitary Damage  (02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P) (02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)  (02:18:19) Blood Test Frequency  (02:19:41) Long-Term Relationships & Effects on Hormones (02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships (02:29:05) Cold & Hot Exposure, Hormones & Fertility (02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin  (02:37:24) Growth Hormone-Releasing Peptides (GHRPs) (02:39:38) BPC-157 & Injury, Dosing Frequency (02:45:23) Uses for Melanotan  (02:48:21) Spiritual Health Impact on Mental & Physical Health  (02:54:18) Caffeine & Hormones  (02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:11:04) Sponsors: AG1, LMNT (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin, Strength & Endurance Training   (00:03:23) Sponsors: AG1, LMNT (00:08:20) Adaptations of Exercise, Progressive Overload  (00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness (00:27:30) Modifiable Variables of Strength Training, Supersets   (00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy  (00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction  (01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept  (01:10:48) Mind-Muscle Connection  (01:16:16) Mental Awareness  (01:27:57) Breathing Tools for Resistance Training & Post-Training  (01:37:25) Endurance Training & Combining with Strength (01:51:20) Tools: Protocols for Endurance Training (02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle  (02:16:35) Hydration & the Galpin Equation, Sodium, Fasting    (02:35:57) Cold Exposure & Training   (02:43:15) Heat Exposure & Training  (02:53:47) Recovery   (03:04:02) Tool: Sodium Bicarbonate (03:17:26) Tool: Creatine Monohydrate (03:20:08) Absolute Rest (03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices