In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introducing Dr. Matt Walker  

00:02:16 Sponsors: AG1, LMNT & Waking Up

00:06:00 What Is Sleep?  

00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'  

00:16:15 Slow Wave Sleep aka 'Deep Sleep'  

00:24:00 Compensating For Lost Sleep  

00:32:20 Waking in the Middle Of The Night  

00:39:48 Uberman (Not Huberman!) Sleep Schedule  

00:42:48 Viewing Morning Sunlight  

00:49:20 Caffeine  

01:07:54 Alcohol  

01:14:30 Growth Hormone & Testosterone  

01:16:14 Emotions, Mental Health & Longevity  

01:20:40 Books vs. Podcasts  

01:21:20 Lunchtime Alcohol  

01:25:00 Marijuana/CBD  

01:36:00 Melatonin  

01:54:14 Magnesium  

01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin  

02:15:00 Tryptophan & Serotonin  

02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)  

02:28:23 Is It Possible To Get Too Much Sleep?  

02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships  

02:47:30 Unconventional Yet Powerful Sleep Tips  

02:59:10 Connecting to & Learning More from Dr. Walker  

03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support  

Disclaimer & Disclosures

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This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Your Sense of Self: Interoception  

00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation  

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:08:22 Main Drivers of Feelings & Performance  

00:11:45 Brain-Body: A Mechanical & Chemical Dialogue  

00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue  

00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing  

00:29:08 Sensing Lung Pressure: Piezo Receptors  

00:30:54 Carbon Dioxide, From Air to Blood  

00:34:02 Protocol 5: Alert While Calm  

00:40:50 Baroreceptors: Hering-Breuer Reflex  

00:42:47 Gut Volume & The Desire to Open Your Mouth  

00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting  

00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar  

00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients  

00:58:58 Gut Acidity (Is Good)  

01:02:20 Improving Nasal Microbiome  

01:04:13 Inflammation & Microbiome: Fiber vs. Fermented  

01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods  

01:13:10 Leaking Guts, Auto-Immune Function & Glutamine  

01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin  

01:18:30 Probiotics & Brain Fog  

01:21:45 Nausea: Happens in Your Brain; Area Postrema  

01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.  

01:30:40 Fever: Triggers and Control Knobs: OVLT  

01:37:00 Protocol 10: Cooling the Blood Properly  

01:38:53 Sensing Feelings, Vagus Nerve, Stress  

01:41:50 Mental Emotions Reflect Bodily Conditions  

01:45:00 Sensing Other People’s Emotions via the Body  

01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat  

01:50:40 Conclusions & Resources  

Disclaimer & Disclosures

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Dr. Lex Fridman Ph.D., is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction: Lex Fridman  

00:02:29 Sponsors: AG1, LMNT & Waking Up  

00:07:35 What is Artificial Intelligence?  

00:26:46 Machine & Human Learning  

00:32:21 Curiosity  

00:36:55 Story Telling Robots  

00:40:48 What Defines a Robot?  

00:44:30 Magic & Surprise  

00:47:37 How Robots Change Us  

00:49:35 Relationships Defined  

01:02:29 Lex’s Dream for Humanity  

01:11:33 Improving Social Media  

01:16:57 Challenges of Creativity  

01:21:49 Suits & Dresses  

01:22:22 Loneliness  

01:30:09 Empathy  

01:35:12 Power Dynamics In Relationships  

01:39:11 Robot Rights  

01:40:20 Dogs: Homer & Costello  

01:52:41 Friendship  

01:59:47 Russians & Suffering  

02:05:38 Public vs. Private Life  

02:14:04 How To Treat a Robot  

02:17:12 The Value of Friendship  

02:20:33 Martial Arts  

02:31:34 Body-Mind Interactions  

02:33:22 Romantic Love  

02:42:51 The Lex Fridman Podcast  

02:55:54 The Hedgehog  

03:01:17 Concluding Statements  

Disclaimer & Disclosures

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In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity  

00:04:23 Sponsors: AG1, LMNT & Waking Up

00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum  

00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)  

00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning  

00:22:43 What To Do If You Can’t View The Sun: Blue Light  

00:26:50 Protocol 4: Hydrate Correctly  

00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking  

00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon  

00:32:30 What Actually Breaks A Fast & What Doesn’t?  

00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea  

00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise  

00:48:30 Optimal Time of Day To Do Hard Mental Work  

00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio  

01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC  

01:10:00 Protocol 9: Eat For Brain Function & Mood  

01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range  

01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com  

01:31:15 Protocol 12: Hydrate Correctly, Nap Rules  

01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine  

01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep  

01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work  

01:55:00 Protocol 16: Preventing Middle of the Night Waking  

01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep  

02:05:20 Neural Network, Supplement Sources, Sponsors  

Disclaimer & Disclosures

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This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects".

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Overview of Topics  

00:02:20 Protocol: New Data for Rapid Learning  

00:09:10 Introduction: Hearing & Balance  

00:09:30 Sponsors: AG1, LMNT & Waking Up

00:13:53 How We Perceive Sounds  

00:21:56 Your Hearing Brain (Areas)  

00:23:48 Localizing Sounds  

00:28:00 Ear Movement: What It Means  

00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation  

00:35:30 Binaural Beats: Do They Work?  

00:43:54 White Noise Can Enhance Learning & Dopamine  

00:51:00 Headphones  

00:55:51 White Noise During Development: Possibly Harmful  

01:03:25 Remembering Information, & The Cocktail Party Effect  

01:12:55 How to Learn Information You Hear  

01:18:10 Doppler  

01:22:43 Tinnitus: What Has Been Found To Help?  

01:30:40 Aging: How Big Are Your Ears?  

01:35:00 Balance: Semi-Circular Canals  

01:40:35 A Vestibular Experiment  

01:43:15 Improve Your Sense of Balance  

01:48:55 Accelerating Balance  

01:51:55 Self-Generated Forward Motion  

01:56:25 Dizzy versus Light-Headed  

01:58:38 Motion Sickness Solution  

02:01:23 Synthesis  

Disclaimer & Disclosures

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Dr. Karl Deisseroth, MD, PhD, is a clinical psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction  

00:03:47 Sponsors: AG1, LMNT & Waking Up

00:07:41 Using Language to Understand the Mind  

00:12:19 Blood Tests For Mental Disease  

00:13:38 The Largest Challenges Facing Treatment of Mental Health  

00:20:21 Predicting Depression & Suicide  

00:22:47 Drugs That Work for Brain Illness  

00:27:01 What Would A Cure For the Broken Mind Look Like?  

00:32:23 Channelopsins: Tools For Understanding & Treating the Mind  

00:39:10 Curing Blindness with Channelopsins  

00:41:58 Why Karl Became a Scientist  

00:47:10 Vagus Nerve In Depression  

00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins  

00:58:34 Using the Dialogue with Patients to Guide Treatment  

01:00:52 How Our Eyes Reveal Our Mental Health  

01:06:04 Controlling Structures Deep In the Brain  

01:08:23 The Most Effective Drugs Often Have the Most Side Effects  

01:09:50 Do Psychiatrists Take the Drugs They Prescribe  

01:14:15 Moving From Experimental Tools To Novel Treatments  

01:16:00 Brain-Machine Interfaces & Neuralink  

01:19:30 ADHD & Dr. Deisseroth’s Approach To Focusing His Mind  

01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family  

01:35:41 New Ways of Exploring Brains: CLARITY  

01:38:49 What Is Special About the Human Brain?  

01:46:03 Psychedelics  

01:54:12 MDMA  

01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions”  

01:59:42 Connecting with Dr. Deisseroth on Twitter  

Disclaimer & Disclosures

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This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction

00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other

00:09:10 Vision Protocols Recap (Brief) & Correction

00:12:20 Color Vision: Excellent Resource: What is Color? (The Book)

00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin

00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido

00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells

00:24:40 Smells & Memory: Why They Are So Powerfully Associated

00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty

00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better

00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste

00:35:50 Smelling Salts, Ammonia & Adrenaline 

00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better

00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell

00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships

00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery 

00:53:33 Using Smell To Immediately Becoming Physically Stronger

00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness

00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways 

00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk

01:03:00 Skunks, Costello, All Quiet On The Western Front  

01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex

01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation

01:13:48 Our 6th Sense of Taste: FAT Sensing

01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration

01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity

01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas

01:25:05 Eating More Plants Versus Eating More Meat, Cravings & Desire

01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries

01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods

01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods

01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture

01:39:00 How Processed Food Make You Crave More Processed Foods

01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet

01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females

01:46:40 Do Women Influence Each Others Menstrual Cycles? 

01:49:19 Recognizing the Smell Of Your Romantic Partner 

01:50:30 Differences In Odor Detection Ability, Effects Of Hormones

01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior

01:56:40 Summary

Disclaimer

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This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age.

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

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction  

00:00:31 Sponsors: AG1 & LMNT  

00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy  

00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better  

00:10:35 Our Eyes: What They Really Do, & How They Work  

00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells  

00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light  

00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)  

00:24:05 Everything You See Is A Best Guess, Blind Spots  

00:25:50 Depth Perception  

00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes  

00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology  

00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day  

00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens  

00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”  

00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily  

00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down  

00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)  

01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds  

01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day  

01:06:05 Protocol 8: Smooth Pursuit  

01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week  

01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision  

01:16:20 Dry Eyes; Blinking, Protocol 11  

01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12  

01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training  

01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain  

01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision  

01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow  

01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision  

01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics  

Disclaimer & Disclosures

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This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

00:00:00 Introduction

00:05:45 Why Everyone Should Train Endurance

00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network

00:11:28 How To Maintain Muscle

00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function

00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones

00:18:00 The Vital Need For Oxygen: But Why?

00:19:00 What Allows Us To Endure (Anything)?

00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting

00:22:50 Why You Quit: It IS All In Your Mind

00:27:19 The “90% Mental” Myth

00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)

00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key

00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity

00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)

00:37:15 The 4 Kinds of Endurance

00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience

00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component

00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing

00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement

00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain

01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic

01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key

01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization

01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems

01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume

01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?

01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts

01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears

01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful

01:31:00 Increasing Motivation & Adrenaline

01:32:10 Eliminating the “Side Cramp” With Physiological Sighs

01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use

01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink

01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training

01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training

01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training

01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing

01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine

01:56:00 Programming Examples; Concurrent Training

01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine

02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

Disclaimer & Disclosures

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In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Disclaimer & Disclosures

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