Huberman Lab Folgen

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:05:00 Emotions: Aligning Mind & Body   00:06:41 Nutrients, Neurochemicals and Mood   00:08:39 Primitive Expressions and Actions   00:12:30 The Vagus Nerve: Truth, Fiction, Function   00:15:45 “Vagus Stimulation”: A Terrible Concept   00:16:35 Polyvagal Theory   00:18:27 Vagus Senses Many Things, & Moves Our Organs   00:19:35 Sugar Sensing Without Perception of Sweetness   00:23:00 Eating-Induced Anxiety   00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”   00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More   00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement   00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin   00:38:29 Serotonin: Gut, Brain, Satiety and Prozac   00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)   00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions   00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers   00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell   00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”   00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity   00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression   01:01:00 Fish Oil as Antidepressant   01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain   01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs   01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine   01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us   01:21:55 Probiotics, Brain Fog, Autism, Fermentation   01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!   01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences   01:33:20 Fasting-Based Depletion of Our Microbiome   01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!   01:38:30 How Mindset Controls Our Metabolism   01:41:03 Closing Comments, Thanks, Support & Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   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 Cause 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices