Podcast Notes Playlist: Latest Episodes

• When starting a new routine, don’t rush into adding an extra training even if you feel recovered – the optimal dose of exercise for results is not the same as the maximum your body can handle
• For core imbalances try bird-dog and contralateral movements for priming but be deliberate about form and technique
• It’s critical to perfect form, improve imbalances, and increase the maximum range of motion before loading movements
• If form breaks down when loading: (1) reduce the number of reps; (2) lean into it and incorporate isometric holds
• A better squat with lighter weights will give you better results than a heavier squat where form breaks down

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions via Zoom.

• It doesn’t have to be a birthday or holiday to send someone some flowers! (4:11)
• Mind Pump Recommends, ‘This is Pop’ on Netflix. (5:05)
• Sal’s HUGE monumental change! (20:14)
• The controversy around John McAfee’s death. (22:04)
• The challenge of sacrificing in your sport in pursuit of getting bigger and stronger. (32:19)
• What’s really in your Subway tuna sandwich? (42:23)
• Is it good luck if a bird poops on you? (48:42)
• Mark Bell is a BIG fan of LMNT. (53:16)
• Adam’s concoction with Magic Spoon blueberry cereal. (55:54)
• #Quah question #1 – Would it make sense to add another training day if my recovery is good? (59:16)
• #Quah question #2 – What program would you recommend to build my shoulders? (1:04:41)
• #Quah question #3 – Where do I start if I have a muscle imbalance? (1:09:42)
• #Quah question #4 - Is it better to lay off heavier weights if I am focusing on mobility and technique? Or keep driving home technique while doing my heavy lifts? (1:16:44)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: [email protected]
• June Promotion: MAPS Prime, Prime Pro, and the Prime Bundle 50% off!  **Promo code “JUNEPRIME” at checkout**
• Visit From You Flowers for an exclusive offer for Mind Pump listeners!
• This Is Pop | Netflix Official Site
• The Mathematical Genius of Auto-Tune
• T-Pain: Usher’s comments about Auto-Tune made me depressed for 4 years
• T-Pain: NPR Music Tiny Desk Concert
• John McAfee dead of apparent suicide in Spanish jail after court approves his extradition to U.S. on tax charges
• UFC Legend Jon Jones Packs On 40 Pounds In Anticipation Of Heavyweight Fight
• Is Subway selling real tuna or is it fake? Test finds no tuna DNA.
• Mark Bell's Power Project EP. 540 - Sal Di Stefano - Resistance Training Does More Than You Think
• Visit Drink LMNT for an exclusive offer for Mind Pump listeners!
• Visit Magic Spoon for an exclusive offer for Mind Pump listeners!
• The Breakdown Recovery Trap, Why You Aren’t Progressing – Mind Pump Blog
• MAPS Fitness Performance | Muscle Adaptation Programming System
• MAPS Strong | MAPS Fitness Products - Mind Pump Media
• MAPS Fitness Anabolic | Muscle Adaptation Programming System
• The Most Overlooked Muscle Building Principle – Mind Pump Blog
• MAPS Fitness Prime | Muscle Adaptation Programming System
• MAPS Prime Webinar
• How To PROPERLY Do The Bird Dog Exercise – Mind Pump TV
• MAPS Prime Pro Webinar
• MAPS Fitness Prime Pro | Muscle Adaptation Programming System
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Jon Jones (@jonnybones)  Instagram
• Stan “Rhino” Efferding – CSCS (@stanefferding)  Instagram
• Mark Bell (@marksmellybell)  Instagram

• The biggest difference between the physical and digital world is the reorientation of value from production scarcity to demand/attention scarcity
• ‘world building’ – you can’t speak to every customer all of the time but you can create an environment for the community to be connected and explore new challenges
  • “The ability to create new challenges on the internet is unlimited” – Alex Danco
  • Middle management are the building blocks for world creating – the intermediary by constructing a reality that does not literally produce anything, maintaining the meaning to work
• The Office is a great example of the comprehensive cynical theory of management and world-building to create a sustainable and meaningful workplace
  • Michael, Dwight, and Andy are in charge of ‘world building’ and perpetuating meaning to themselves and Dunder Mifflin
• Status is relative to the nature of the ‘world’ you reside in
  • Rich is not always interesting or unique, value and cultural relevancy is detached from reality but exclusively attached to your world

• Age of Scarcity vs. Abundance
• Everyone's job is World Building
• Early days of the Internet
• 'The Office' — and it's parallels with the real world
• Hierarchies in corporate and cultural America
• and a LOT more! 

• Our whole nervous system is designed to move us toward or away from things
• Smell, taste, and ability to sense the chemical state of others has a profound influence on who we spend time with
• Innate odor responses signal a call to action and elicit alertness in the brain – we know to go away from smoke or fire and towards fresh baked cookies
• Smell is closely tied to memory
• You can train yourself to have a better sense of smell by sniffing deeply through your nose 10-15 times, then smelling something with a strong scent (such as an orange or mint)
• Olfactory dysfunction is common in traumatic brain injuries and can be a sign of progress in recovery
• It’s possible we have a 6th taste receptor to detect fat in addition to the 5 traditional taste receptors we know (sweet, sour, bitter, umami/savory, salty)
• The specifics of human pheromone chemicals are unknown but it is clear that some form of chemical-chemical signaling between humans exists

This episode I explain how we sense chemicals by way of 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 be used to assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods. Both basic science and protocols are described including how to make sour things taste sweet and how to develop a heightened sense of smell and taste.

Thank you to our sponsors:

• ROKA - https://www.roka.com - code: huberman
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• Athletic Greens - https://www.athleticgreens.com/huberman

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• https://www.patreon.com/andrewhuberman

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• Website: https://hubermanlab.com

Links:

1. What Is Color? By Arielle & Joann Eckstut https://www.amazon.com/What-Color-Questions-Answers-Science/dp/1419734512
2. The smell of tears lowers testosterone DOI: 10.1126/science.1198331
3. Inhaling (sniffing) improves non olfactory attention & cognition: https://pubmed.ncbi.nlm.nih.gov/31089297/
4. Smelling Salts & Improved Athletic Performance https://pubmed.ncbi.nlm.nih.gov/28922211/
5. Taste Receptors Are Expressed By Ovaries & Testes doi:10.1093/molehr/gat009

Timestamps:

• 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): Near-Far Viewing & 2 hours/day outside, & 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 and 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 Of Your Nervous 
• 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. Aggression Versus Passivity 
• 01:25:05 Eating More Plants Versus Eating More Meat, Cravings and 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, Zero-Cost Ways To Support Us, Instagram, New Website, Sponsors, Patreon 

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.

Photo Credit: Mike Blabac - https://www.blabacphoto.com

• Human beings crave spiritual connection and states that allow them to be closer to higher power or God
• Psychedelics rid people of the need to have everything be explainable and instead opens the mind and body to a higher being
• Microdosing does not just mean you take LSD twice a week and see what happens – integration, context, supporting modalities, and goal matter
• Setting of psychedelic use matters tremendously because you are suggestible to whatever is coming in so need to be connected to something divine and pure instead of a pretend-guru taking advantage of a situation
• Psychedelics can help us develop an intuition about what is good for us and live as a freer self
• You can calibrate micro-dosing for nonmedical use depending on what state you are trying to achieve such as flow, mediation, ritual, performance, etc.

BenGreenfieldFitness.com/paulaustin

Paul F. Austin is a pioneer in the 21st century responsible use of psychedelics for healing, leadership and personal transformation.

He has been featured in BBC, Forbes, and Rolling Stone for his accomplishments in entrepreneurship regarding social awareness towards the benefits of microdosing psychedelics. Paul is the author of the book “Microdosing Psychedelics: A Practical Guide to Upgrade Your Life” and the founder of two companies in the emerging psychedelic space, Third Wave and Synthesis. ‍

It all started with his personal 7-month microdosing protocol, through it Paul experienced the tangible benefits of microdosing LSD, including an acceleration of learning ability, easier access to flow states, and an improved sense of presence. His experience with microdosing inspired him to push for legitimizing psychedelic substances via the topic of microdosing. ‍ Most importantly, intentional psychedelic use helped him to further uncover his own truth, enabling an alignment of purpose and mission with contribution to community and society. Paul’s unconventional path has now placed him in a position to serve the lives of many millions through psychedelic education and literacy.

Two companies have been borne of Paul's mission: Third Wave and Synthesis. This led him to create “Third Wave” which explores pragmatic ways to change the cultural conversation around psychedelics, focusing on the intersection of science, psychedelics, and self-actualization. ‍ Within Third Wave, Paul leads his team in building an educational platform to ensure psychedelic substances become responsibly integrated into our metamodern cultural framework. Currently, Third Wave offers long-form psychedelic guides, online training focused on the skill of microdosing psychedelics, and an industry-best network of clinics and retreat providers, creating a space for individuals to come fully into their own agency, power, and autonomy.

In 2018, he co-founded Synthesis, and led several high-dose psilocybin truffle retreats, leading branding, marketing, and public relations before stepping back to focus on Third Wave full-time. Setting off at the age of 21 from West Michigan, Paul lived in five countries and traveled to 60+ over the span of six years before moving to New York City in August 2017.

Propelled by an insatiable curiosity for the unknown, Paul's travels led to an incredible expansion of being and growth, setting the stage for his professional career in psychedelic leadership and advocacy. Paul is often seeking balance between city and countryside: the unrelenting energy of big city life pared with the tranquility of nature. When not working, he loves to read, camp, drink espresso, steam himself silly in eucalyptus, and laugh at the irony of life. Third Wave began in 2015, with an intent of changing the cultural conversation around psychedelics. They offer free education, paid online courses, and peak performance coaching.

Paul's work there has been featured in the BBC, Forbes, and Rolling Stone. Synthesis is a legal psilocybin retreat outside of Amsterdam. For many clients, attending Synthesis is a profound and meaningful experience, one that leads to improved well-being and significant clarity on purpose and direction. Outside of Paul's entrepreneurial endeavors, he speaks about the intersection of psychedelics, personal transformation, and professional success.

Episode sponsors:

-Boundless Cookbook

-Kion Dark Roast Coffee

-Joovv

-Therabody

-Organifi Gold

Ryan Miller is the lead singer of Guster. After meeting James in a Clubhouse meeting, Ryan decided to come on the podcast and share his life experiences in a music career as a creator. In this episode, James and Ryan, speak about his ability to create new friendships wherever he goes based off energy. Ryan also gives his insight into what it was like being a touring musician during a pandemic and the lack of live shows. In the middle of the episode, Ryan announces that Guster will be headline Red Rocks Amphitheater this summer (Tickets Below). To conclude the episode,  James and Ryan, speak about the differences between releasing music now vs his first album.