Andrew Huberman, Ph.D.
In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.
We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Eudēmonia: https://eudemonia.net
LMNT: https://drinklmnt.com/huberman
00:00:00 Dr. Marc Brackett
00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia
00:06:03 What is Emotional Intelligence?; Self & Others
00:11:18 Language & Emotion
00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion
00:24:35 Sponsor: AG1
00:26:05 Parent/Teacher Support; Online Etiquette
00:31:24 Anonymity, Online Comments
00:35:46 Happiness vs. Contentment; Knowing Oneself
00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence
00:51:28 Sponsor: LMNT
00:52:40 Texting & Relationships
01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale
01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor
01:19:42 Discussing Feelings; Emotional Self-Awareness
01:25:00 Understanding Cause of Emotions, Stress, Envy
01:33:40 Framing Empathy, Compassionate Empathy
01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing
01:49:44 Stereotypes, “Emotional”
01:53:49 Emotions, Learning & Decision Making; Intention
02:02:43 Emotion App & Self-Awareness; Gratitude Practice
02:07:13 Bullying
02:18:06 Courage & Bullying; Emotion Education
02:25:33 Punishment; Uncle Marvin
02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.
We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.
Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Joovv: https://joovv.com/huberman
Waking Up: https://wakingup.com/huberman
Function: https://functionhealth.com/huberman
00:00:00 Dr. Jamil Zaki
00:02:12 Sponsors: Maui Nui, Joovv & Waking Up
00:06:59 Cynicism
00:12:38 Children, Attachment Styles & Cynicism
00:17:29 Cynicism vs. Skepticism, Complexity
00:23:30 Culture Variability & Trust
00:26:28 Sponsor: AG1
00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence
00:35:59 Stereotypes, Threats
00:39:48 Cooperative Environments, Collaboration & Trust
00:44:05 Competition, Conflict, Judgement
00:48:46 Cynics, Awe, “Moral Beauty”
00:55:26 Sponsor: Function
00:57:13 Cynicism, Creativity & Workplace
01:04:19 Assessing Cynicism; Assumptions & Opportunities
01:11:11 Social Media & Cynicism, “Mean World Syndrome”
01:18:35 Negativity Bias, Gossip
01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”
01:32:59 AI, Bias Correction
01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring
01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting
01:51:33 Tool: Testing & Sharing Core Beliefs
01:58:09 Polarization vs. Perceived Polarization, Politics
02:06:06 Challenging Conversations, Questioning Perceptions
02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.
I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.
By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
LMNT: https://drinklmnt.com/huberman
00:00:00 Improve Studying & Learning
00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:45 Offsetting Forgetting
00:08:22 Learning & Neuroplasticity
00:13:06 Periodic Testing
00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement
00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise
00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)
00:28:29 Tools: Study Habits of Successful Students
00:36:21 Sponsor: AG1
00:37:33 Studying & Aspiration Goals; Challenging Material
00:42:54 Tool: Testing as a Learning Tool
00:48:23 Self-Testing, Repeated Testing
00:55:29 Testing Yourself & Knowledge Gaps
01:01:11 Sponsor: LMNT
01:02:23 New Material & Self-Test Timing
01:07:21 Familiarity vs Mastery
01:10:55 Self-Testing & Offsetting Forgetting
01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions
01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation
01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine
01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity
01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.
We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.
We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.
Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.
Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols, at protocolsbook.com.
AG1: https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
Joovv: https://joovv.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
00:00:00 Dr. Teo Soleymani
00:01:35 Sponsors: ROKA, Joovv & Helix Sleep
00:05:45 Skin Turnover; Skin Appearance & Stress
00:13:35 Caffeine, Vasoconstriction & Skin Redness
00:16:31 Nicotine, Vaping & Skin Appearance
00:18:37 Alcohol, Skin Health
00:24:33 Hydration, Fluid Intake & Genetics
00:26:19 Tool: Selecting a Moisturizer
00:29:28 Sponsor: AG1
00:30:40 Puffiness Under Eyes & Cause
00:32:14 Tool: Skin Cleansing; Frequency, Showers
00:41:57 Dry & Flaky Scalp, Dandruff
00:46:09 Cost & Skincare Products
00:50:20 Tool: Sun Exposure & Skin Health, Mood
00:56:24 Sponsor: LMNT
00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen
01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer
01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging
01:12:11 Premature Aging & Skincare
00:15:56 Choose Mineral or Chemical Sunscreen?
01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness
01:26:02 Tool: Selecting Mineral-Based Sunscreens
01:28:30 Chemical Sunscreens & Blood-Brain Barrier
01:30:13 Nutrition, Gut Microbiome & Skin Health
01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3
01:42:58 Retinoids vs. Retinol, Skin Appearance
01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion
01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels
02:04:10 Psoriasis, Phototherapy
02:10:03 Vitiligo, Immune System & Skin Cancer Risk
02:15:41 Acne, High Glycemic Index Foods, Dairy
02:19:38 Rosacea, Types & Treatments
02:23:00 Eczema, Immune System
02:25:37 Popping Pimples & Acne Scars; Corticosteroids
02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams
02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk
02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin.
Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released.
Show notes for this episode can be found at performpodcast.com.
00:00:00 Introduction from Dr. Andrew Huberman
00:01:08 Brain Health & Injury
00:05:06 Sponsors: LMNT & Continuum
00:08:16 Nutrition & Supplements for Brain Injury
00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion
00:17:09 Brain Injury Pathophysiology
00:22:16 Burst Capillaries, Initial TBI Response
00:30:03 Delayed TBI Response, Neuroinflammation
00:34:19 Sponsors: Momentous & Maui Nui
00:36:52 Creatine Monohydrate; Second Impact Syndrome
00:41:52 Strength of Evidence Scale, Creatine
00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources
00:53:22 Sponsors: AG1 & David Protein
00:56:05 Fish Oil, DHA, EPA
01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index
01:04:46 Vitamin B2 (Riboflavin), Vitamin B
01:08:57 Riboflavin Dosages, Timing; Food Sources
01:11:25 Choline
01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage
01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep
01:25:04 BCAAs Dosage, Whole Food Sources
01:28:02 Magnesium
01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources
01:33:09 Blueberry Anthocyanins
01:35:28 Anthocyanins Dosage; Food Sources
01:37:17 Caffeine & Brain Injury Recovery
01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements
01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
01:42:56 Conclusion by Andrew Huberman
In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.
We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.
We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.
Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.
Access the full show notes for this episode at hubermanlab.com.
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
Maui Nui: https://mauinuivenison.com/huberman
LMNT: https://drinklmnt.com/huberman
00:00:00 Dr. Layne Norton
00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui
00:06:39 Science-Based Evidence, Mechanism vs. Outcome
00:14:31 Meta-analysis, Methods, Evidence Quality
00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data
00:33:53 Sponsor: AG1
00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis
00:42:01 Protein Synthesis, Refractory Response; Resistance Training
00:46:05 Protein Intake, Intermittent Fasting & Training
00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis
01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth
01:05:34 Sponsor: LMNT
01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c
01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet
01:19:50 “The Norton Method”; Tool: Consistency
01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest
01:33:50 Mind & Body Effects, Stress; Belief Effects
01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training
01:50:24 Fatigue & Training to Failure, Speed, Strength Training
01:59:06 Tool: Training After 50, Consistency
02:09:12 Fat Cells, Diabetes, Exercise
02:16:50 Metabolism & Age-Related Changes?, Appetite
02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”
02:33:42 GLP-1 Agonists, Judgement & Obesity
02:40:19 Sugar, Excess Calories, Body Weight
02:49:16 Satiety, Sugar & Calorie Budget
02:54:56 Tool: Individualization, Context & Diet Psychology
02:57:22 Seed Oils, Butter, Olive Oil
03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits
03:13:43 Saturated Fat, Cholesterol; Seed Oils
03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite
03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer
03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity
03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein
03:57:00 Evidence-Based Approach
04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.
Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.
We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.
By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.
Access the full show notes for this episode at hubermanlab.com.
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://wakingup.com/huberman
00:00:00 Dr. Martha Beck
00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT
00:05:34 Tool: Perfect Day Exercise
00:15:31 “Clear Eyed”, Male vs. Female
00:23:31 Family & Work; Directed Attention & Miracles
00:30:21 Sponsor: AG1
00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear
00:37:22 Accessing the Subconscious; Compassionate Witness Self
00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting
00:54:01 Self, Radiance, Death; Awakening
00:59:14 Suffering & Compassionate Attention
01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;
01:08:44 Sponsor: Waking Up
01:10:20 Western Society & Pressure
01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”
01:25:02 Energy, Magnetoreception, Pet’s Death
01:33:49 Lying to Ourselves, Addiction
01:38:18 Tool: “Integrity Cleanse”, Lies; The Light
01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency
01:55:10 Romantic Relationships; Jobs & Family
02:02:06 Hurting Others, Relationship Imbalance
02:06:55 Tool: True Empathy
02:11:26 “Happiness is an Inside Job”, Codependency
02:18:58 Live Your Joy, Western Society
02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”
02:30:42 “I Like It!”, Punk Rock Music, Love
02:34:24 Honesty & Essential Self; Helping People & Healers
02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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.
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
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.
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Levels: https://levels.link/huberman
Eight Sleep: https://eightsleep.com/huberman
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
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.
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Waking Up: https://wakingup.com/huberman
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
In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.
We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.
We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.
Access the full show notes for this episode at hubermanlab.com.
Watch the clip on back pain relief and spine anatomy that accompanies this episode.
Demonstration of The McGill Method
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00:00:00 Dr. Stuart McGill
00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up
00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy
00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs
00:20:25 Flexibility & Exercises; Discs & Collagen
00:25:43 Sponsor: AG1
00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes
00:36:17 Back Pain, Goals & Training Program
00:45:57 Spine Hygiene, Back Pain, Powerlifting
00:53:33 Genetics & Running
00:59:34 Sponsor: LMNT
01:00:46 Rehabilitation & Reducing Volume; Injury
01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints
01:17:40 Pain Types, Biopsychosocial Model of Pain
01:26:15 Coaching, Explosivity & Endurance
01:32:43 Virtual Surgery & Rest, Pain Recovery
01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability
01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support
01:51:09 Tool: Daily Walking; Sitting
01:55:33 Deadlift & Bone Density, Glute-Ham Raise
02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives
02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age
02:24:16 Platelet-Rich Plasma (PRP); Disc Damage
02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength
02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry
02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel
02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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