Huberman Lab

Podcast Notes Key Takeaways

• Inflammation has a bad reputation but an immediate, acute inflammation response is good and allows the body to repair tissue
• Chronic, unchecked inflammation is bad
• Neuroplasticity allows our nervous system to change itself in response to experience which impacts how we experience pain
• Pain is complex because there is a subjective component
• “Pain is a belief system about what you’re experiencing in your body.” – Dr. Andrew Huberman
• Visualization exercises using imagery to imagine the amputated limb have been shown to reduce phantom limb pain
• To overcome motor injury: restrict use of the uninjured limb and force (within reason and safety) use of an injured limb
• The glymphatic system is key in clearing out debris that surrounds injured neurons in traumatic brain injury
• To better activate the glymphatic system: (1) sleep on the side instead of stomach or back; (2) sleep with feet slightly elevated; (3) 30-45 minutes of Zone 2 exercise 3x/week
• Key components of injury/tissue rehabilitation: sleep, short walk, heat more than ice, sunlight

Read the full notes @ podcastnotes.org

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. 

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Other links:

• The Ready State/Dr. Kelly Starrett https://thereadystate.com/
• Instagram: @thereadystate https://www.instagram.com/thereadystate/
• Twitter: @thereadystate https://twitter.com/thereadystate
• Love and Pain Study https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/24716721/

 

Timestamps below.

• 00:00:00 Introduction/Avenues for Support
• 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

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]