Huberman Lab

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 

Disclaimer & Disclosures

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

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Disclaimer & Disclosures

In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.

We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. 

We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.

Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.

Access the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

InsideTracker: https://insidetracker.com/huberman

00:00:00 Dr. Matthew Hill

00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp

00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes

00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception

00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids

00:26:19 Endocannabinoids Types: Anandamide, 2-AG

00:33:46 “Munchies”, Cannabis & Appetite

00:42:17 Sponsor: AG1

00:44:06 THC & Anandamide, Pharmacology

00:52:37 THC & CB1 Receptors, Intoxication & Appetite

00:58:57 Cannabis & Focus, Memory

01:04:09 Routes of Administration, Concentration, Cannabis Research

01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates

01:22:25 Sponsor: InsideTracker

01:23:36 Addiction & Cannabis, Cannabis Use Disorder

01:31:30 Cannabis Legalization & Use, Edibles & ER Visits

01:36:48 Oral Consumption, Edibles, Dosing & Time Course

01:41:12 Drug Testing & Cannabis, Exercise

01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality

01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis

02:04:07 Vaping

02:07:05 Psychosis, Anxiety & Cannabis

02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics

02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine

02:40:37 Schizophrenia, Cannabis Legalization

02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias

02:57:00 CBD, Pediatric Epilepsy, Adenosine

03:07:22 Entourage Effect; Placebo Effect, CBD & Doses

03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 

03:27:08 Cyclic Vomiting Syndrome & Hot Shower

03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)

03:40:18 Cannabis & Anxiety, Anandamide & Stress Response

03:45:55 Scientific Discussion, Clarification & Advancement

03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer

In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.

I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. 

I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.

I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.

This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.

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

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman 

ROKA: https://roka.com/huberman 

LMNT: https://drinklmnt.com/huberman 

00:00:00 Skin Health

00:02:59 Sponsors: Joovv, BetterHelp & ROKA 

00:07:18 Skin Biology, Skin Layers

00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen

00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers

00:27:24 Sunburn & Skin Cancers

00:30:09 Sponsor: AG1

00:31:58 Vitamin D, Sun Exposure & Sunscreen

00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen

00:49:20 Skin Cancers, Moles, Laser Resurfacing

00:53:59 Sponsor: LMNT

00:55:34 Sun Exposure, Melanoma & Life Expectancy

01:03:13 Tool: Youthful Skin, Collagen & Vitamin C

01:12:55 Peptides, BPC-157, Copper

01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid

01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin

01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions

01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets

01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health

01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress

01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy

02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples

02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition

02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser

02:21:04 Psoriasis Treatment, Immune System & Prescriptions

02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer

In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.

She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. 

She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.

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 

Levels: https://levels.link/huberman 

Helix Sleep: https://helixsleep.com/huberman

InsideTracker: https://insidetracker.com/huberman 

00:00:00 Protocols Book; Dr. Gabrielle Lyon

00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep

00:07:40 Skeletal Muscle & Longevity

00:11:25 “Under-muscled”, Leucine & Muscle Health

00:15:55 Muscle Health

00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen

00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal

00:31:57 Sponsor: AG1

00:33:46 Quality Protein, Animal & Plant-Based Proteins

00:37:36 Dietary Protein Recommendations, Meal Threshold

00:41:19 Muscle Health & Aging

00:46:02 Supplements & Creatine; Dietary Protein

00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk

00:52:43 Effects of Dietary Protein & Exercise on Body Composition

01:03:06 Thermic Effects, Protein 

01:05:02 Sponsor: InsideTracker

01:06:14 Protein & Satiety, Insulin & Glucose

01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein

01:17:48 Dietary Protein, mTOR & Cancer Risk

01:21:36 Muscle Span & Aging, Sedentary Behaviors

01:24:00 Mixed Meals, Protein Quality, Fiber

01:29:21 Inactivity & Insulin Resistance, Inflammation

01:38:43 Exercise & Myokines, Brain Health & BDNF

01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”

01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones

01:58:19 Movement, Exercise & Older Adults

02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work

02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen

02:20:18 Fasting, Older Adults; Tool: Meal Timing

02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc

02:30:59 Medications & Muscle Health

02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle

02:40:48 Benefits of Skeletal Muscle & Aging

02:42:16 Tools: Nutrition & Resistance Training for Muscle Health

02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points

02:52:00 Mindset Tools: Neutrality; Health & Worth

03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book

Disclaimer

I'm honored to share Episode 2 of the first season 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 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover 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 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.

Show notes for this episode can be found at performpodcast.com.

00:00:00 Introduction from Dr. Andrew Huberman

00:01:06 Skeletal Muscle

00:04:06 Sponsors: Absolute Rest & Momentous

00:07:20 Quantity & Quality; Organ System; Health & Performance

00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types

00:15:46 What is Muscle?, Muscle Fibers, Tendon

00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age

00:24:03 Myonuclei & Adaptability

00:26:27 Muscle Fiber Types, Variable Muscle Functions

00:32:24 Fiber Type & Lifestyle Factors

00:34:54 Sponsors: David Protein & AG1

00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units

00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality

00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)

00:56:21 FFMI, Elite Athletes, Muscle Mass

01:00:59 Muscle Asymmetry; Too Much Muscle Possible?

01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles

01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule

01:15:27 Sponsors: Maui Nui & Renaissance Periodization

01:17:51 Investigate: Muscle Quality & 4 Movement Principles

01:23:34 Muscle Quality & 3 Performance Principles 

01:26:42 Interpret: Muscle Speed, Age

01:32:45 Muscle Power, Vertical Jump, Broad Jump

01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength

01:44:05 Increasing Strength, Improve Health & Longevity

01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule

01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

01:56:10 Conclusion from Dr. Andrew Huberman

Disclaimer

In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.

We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.

Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

AG1: https://drinkag1.com/huberman 

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Waking Up: https://wakingup.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Zachary Knight

00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up

00:07:07 Hunger & Timescales

00:11:28 Body Fat, Leptin, Hunger

00:17:51 Leptin Resistance & Obesity

00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons

00:30:26 Sponsor: AG1

00:32:15 Body Weight & Obesity, Genes & POMC Neurons

00:39:54 Obesity, Genetics & Environmental Factors

00:46:05 Whole Foods, Ultra-Processed Foods & Palatability

00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning

00:58:55 Calories vs. Macronutrients, Protein & Salt

01:02:23 Sponsor: LMNT

01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure

01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy

01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea

01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects

01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133

01:34:49 Alpha-MSH & Pharmacology

01:40:41 Dopamine, Eating & Context

01:46:01 Dopamine & Learning, Water Content & Food

01:53:23 Salt, Water & Thirst

02:03:27 Hunger vs. Thirst

02:05:46 Dieting, Nutrition & Mindset

02:09:39 Tools: Improving Diet & Limiting Food Intake

02:14:15 Anti-Obesity Drug Development

02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

I'm honored to share the first episode of the new podcast, 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 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover 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 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.

Show notes for this episode can be found at performpodcast.com.

00:00:00 Introduction from Dr. Andrew Huberman

00:01:07 Heart

00:03:55 Sponsors: Vitality Blueprint & Rhone

00:07:27 Muscle Types

00:09:54 VO2 max, Health & Mortality

00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality

00:25:23 Sponsor: AG1

00:26:54 Disease, Health & Mortality

00:30:02 Cardiac Muscle & Heart

00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages

00:43:53 Pacemakers & Heart Rate, Vagus Nerve

00:50:35 Why Doesn’t the Heart Get Sore?

00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output

00:59:21 Heart Rate Variability

01:02:41 Sponsors: Momentous & LMNT

01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate

01:13:37 Respiratory Rate & Stress

01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max

01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges

01:23:16 Tool: Interpretation: VO2 Max & Ranges

01:30:45 Athletes & Highest VO2 Max Scores

01:35:53 Elite Athletes & Context for VO2 Max Scores

01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle

01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency

01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

01:59:55 Conclusion from Dr. Andrew Huberman

Disclaimer

In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.

He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. 

Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. 

This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

AG1: https://drinkag1.com/huberman 

Helix Sleep: https://helixsleep.com/huberman

AeroPress: https://aeropress.com/huberman

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Jonathan Haidt

00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv

00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media

00:12:48 Mental Health Trends: Boys, Girls & Smartphones

00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood

00:20:40 The Tragedy of Losing Play-Based Childhood

00:28:13 Sponsor: AG1

00:30:02 Girls vs. Boys, Interests & Trapping Kids

00:37:31 “Effectance,” Systems & Relationships, Animals

00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography

00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development

00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution

00:59:48 Sponsor: LMNT

01:01:23 Social Media, Trolls, Performance

01:06:47 Dynamic Subordination, Hierarchy, Boys

01:10:15 Girls & Perfectionism, Social Media & Performance

01:14:00 Phone-Based Childhood & Brain Development, Critical Periods

01:21:15 Puberty & Sensitive Periods, Culture & Identity

01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward

01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids

01:41:48 Changing Childhood Norms, Policies & Legislature

01:49:13 Summer Camp, Team Sports, Religion, Music

01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”

02:03:14 Casino Analogy & Ceding Childhood; Social Media Content

02:09:33 Adult Behavior; Tool: Meals & Phones

02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones

02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill

02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.

Sign up to get notified about future events: https://www.hubermanlab.com/events

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

00:00 Introduction

00:31 Sponsors: AG1 & Eight Sleep

03:48 Nicotine Discussion

07:42 ADHD Management: Tools & Medications

12:43 Sleep Deprivation & Recovery

18:54 Understanding & Addressing Burnout

22:12 Daily Nutrition & Eating Habits

24:40 Understanding Food & Neural Pathways

26:21 The Benefits of Elimination Diets

27:21 Intermittent Fasting & Personal Diet Choices

28:23 Top Health & Fitness Recommendations

30:50 The Value of Non-Sleep Deep Rest (NSDR)

33:08 Testosterone Replacement Therapy Insights

38:02 Breathing Techniques for Stress & Focus

41:46 Morning Sunlight & Circadian Rhythms

43:18 Parenting Tips for a Healthy Start

49:03 Final Thoughts & Gratitude

Disclaimer