Podcast Notes Playlist: Latest Episodes

• Ideas matter in Astrology & Astrophysics, but typically, it’s simply just weird and unknown stuff being discovered for the first time
  • Information in the field has been exponential, and the possibilities are endless
• The most simple and abundant building blocks (hydrogen, carbon, etc.) on earth imply we are not special
  • This implies that our system isn’t as complex as we give it credit for. Overall, it is simple and certainly credits the potential of it occurring elsewhere in the universe.
• The Fermi Paradox: life tends to team up with life and would have visited us by now
  • In this theory, not being surrounded by alien technology creates the doubt around their existence
• “Intelligence is not important for survival; otherwise, roaches would have big brains. The mistake is thinking intelligence is an inevitable consequence of evolution” – Neil deGrasse Tyson
• As a field of study, Astrophysicists are looking for signs of life rather than life itself

In this episode of the podcast, Sam Harris speaks with Neil deGrasse Tyson about our place in the universe. They discuss our current understanding of extra-solar planets, the prospect that there is complex life elsewhere in the galaxy, the Fermi problem, the possibility that all advanced civilizations self destruct, how we can detect life on exoplanets, recent media interest in UFOs, whether a direct encounter with alien life would change our world, the flat-Earth conspiracy, the public understanding of science, the problem of political partisanship, racial inequality, and other topics.

SUBSCRIBE to listen to the rest of this episode and gain access to all full-length episodes of the podcast at samharris.org/subscribe.

Learning how to train your mind is the single greatest investment you can make in life. That’s why Sam Harris created the Waking Up app. From rational mindfulness practice to lessons on some of life’s most important topics, join Sam as he demystifies the practice of meditation and explores the theory behind it.

• Consciousness is understanding that you are “you are not your thoughts”.
• Two different types of flow systems:
  • Absorbed Flow State: Being so interested in a task, you lose all concept of time and surroundings.
  • Panoramic Flow State: Optimal functioning of complex tasks without thinking while being extremely connected
• The Ego’s function is to manage your own internal operating system. It is built on thoughts, feelings, sensations, and views to form perspective
• While effortless mindfulness is learnable and teachable, the concepts still remain inexplicable. The best we can do is to look inward and create perspective around interconnectivity.
  • Retraining your brain to think without a specific subject-object mindset is hard.
• Mindset shifts can happen because of how you identify, what you know, or what you perceive
• Big ‘H’ happiness which arises from unconditional love is more sustainable than small ‘h’ happiness which arises from finding pleasure or satisfaction.

Loch Kelly is an author, meditation teacher, psychotherapist, and founder of the Open-Hearted Awareness Institute. Shane and Loch do a deep dive into mindfulness, consciousness, how to not let your emotions take over, ways to access your hidden awareness, debugging your mind and so much more.

Go Premium: Members get early access, ad-free episodes, hand-edited transcripts, searchable transcripts, member only episodes, and more. https://fs.blog/knowledge-project-premium/

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Follow Shane on twitter at: https://twitter.com/ShaneAParrish

• Endurance exercise enhances the ability of the brain and body to work for longer periods of time
• High intensity and long duration endurance training improves brain function by oxygenating the brain and delivering more nutrients to neurons
• “The reason we quit is rarely because our body quits; our mind quits.” – Dr. Andrew Huberman
• Five main drivers of effort in the body: neurons, muscle, heart, blood, and lungs
• The source of energy in the body depends on the duration of activity – if you hit a wall, try increasing the pace to tap into other fuel sources
• Endurance training seems to improve brain function more than strength or hypertrophy training
• Muscular endurance training protocol: 3-5 sets of 12-100 repetitions (but 12-25 is reasonable for most people) with a rest period between 30-180 seconds
• For muscular endurance, try isometric holds, compound exercise, kettlebell swings – but no eccentric loading
• Long duration endurance training protocol: one set of anything longer than 12 minutes
• Anaerobic HIIT endurance protocol: 3-12 sets with a ratio of work to rest at 3:1 (e.g., 30 seconds work: 10 seconds rest) – or – a ratio of 1:5 (e.g., 20 seconds hard work: 100 seconds rest)
• Aerobic HIIT endurance protocol: 3-12 sets with 3:1 ratio (e.g., 30 seconds work: 10 seconds rest) – or 1:1 ratio (e.g., 30 seconds work: 30 seconds rest)

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 that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle, and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort and maximizing quality of effort, as well as the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. 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. As always, both science, mechanism and tools are discussed throughout

Thank you to our sponsors:

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

Our Patreon page:

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

Supplements from Thorne:

• https://www.thorne.com/u/huberman

Social:

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• Twitter - https://twitter.com/hubermanlab
• Facebook - https://www.facebook.com/hubermanlab
• Website: https://hubermanlab.com
• Join the Neural Network: https://hubermanlab.com/neural-network 

Mechanistic review of training adaptations: https://bit.ly/3wyejPK 

Example Protocols: https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/

Timestamps:

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: 12 minutes 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

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

• The ability to isolate and contract muscle hard will tell you about the ability to grow that muscle
• Weight training and resistance training is used for two distinct purposes: (1) systemic effects or (2) isolating muscle
• To increase muscle growth something needs to happen to trigger muscle tissue to change: either stress, tension, or damage
• One of the most predictive markers of aging is the ability to jump and the ability to stand up quickly
• The better you are at contracting and isolating muscles, the faster you will get desired effects to those muscles
• Resistance training 5x per week at 30-80% (depending on the goal) of 1 rep max is required to maintain muscle
• To increase explosiveness and speed, work at a lower percentage of 1RM and move weights as fast as you can
• To get stronger, slow down and increase time under tension to isolate the muscle and encourage hypertrophy
• Change up regime: the nervous system adapts quickly at the beginning but slows with time
• Ideal training protocol to stimulate testosterone release: 6 sets of 10 repetitions with 120-sec rest between reps
• Three tests to assess systemic recovery: (1) heart rate variability; (2) test grip strength in the morning; (3) test carbon dioxide tolerance first thing in the morning
• To improve strength training performance and muscle growth: (1) stay hydrated with adequate salt and electrolytes; (2) consume creatine daily; (3) consume beta-alanine; (4) ingest sufficient leucine from high-quality protein

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.

Thank you to our sponsors:

• InsideTracker - https://insidetracker.com/huberman
• Belcampo - https://belcampo.com/huberman
• Headspace - https://headspace.com/specialoffer

Our Patreon page:

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

Supplements from Thorne:

• http://www.thorne.com/u/huberman

Social:

• Instagram - https://www.instagram.com/hubermanlab
• Twitter - https://twitter.com/hubermanlab
• Facebook - https://www.facebook.com/hubermanlab
• Website: https://hubermanlab.com
• Join the Neural Network: https://hubermanlab.com/neural-network

Timestamps:

• 00:00:00 Introduction
• 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com
• 00:12:45 Muscle Is A Slave To the Nervous System
• 00:16:22 Why We Have A Brain
• 00:17:38 Flexors, Extensors, & Mutual Inhibition
• 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP
• 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone
• 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver
• 00:27:30 Leveraging Lactate To Enhance Brain Function
• 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function
• 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good.
• 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle
• 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used
• 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons
• 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not)
• 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort
• 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal
• 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger
• 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure
• 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions
• 01:00:09 How Long Should Weight Training Sessions Last
• 01:01:35 Training Duration & Volume
• 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons
• 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized
• 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance
• 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release
• 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion
• 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic
• 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery
• 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance
• 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold
• 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress
• 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate
• 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium
• 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT
• 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores
• 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency
• 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work
• 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work
• 01:58:58 What Time Of Day Is Best To Resistance Train?
• 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support

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

Vijay is a general partner at Andreessen Horowitz, where he focuses on investments in biopharma and healthcare. As the founding investor of a16z’s Bio Fund, he leads the firm’s investments at the cross section of biology and computer science. Previously, Vijay was the Henry Dreyfus Professor of Chemistry and Professor of Structural Biology and of Computer Science at Stanford University. During his time at Stanford, Vijay co-founded Globavir Biosciences and the Folding@Home Distributed Computing Project for disease research. Vijay remains an Adjunct Professor of Bioengineering at Stanford University and holds a BA in Physics from Princeton University and a PhD in Physics from MIT.

Disclaimer: a16z investments are discussed in this conversation. None of the content should be taken as investment advice. See a16z.com/disclosures for more information.

[0:59] - How Vijay ended up at the intersection of biology and technology

[6:15] - The academic shift from physics towards biology

[12:32] - The difficulty of scaling education

[16:38] - Vijay's predictions for the future of work and The San Francisco Bay Area

[26:31] - Using distributed computing to simulate protein folding with Fold@Home

[38:19] - The rising cost of healthcare and where the industry is moving

[49:46] - Targeting longevity as a solution to harmful diseases

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homeofjake.com

• We are moving from a physical world towards a more digital one and we have to adapt our skillsets to maintain a competitive edge. Some tips on how to prepare:
  • Be endlessly curious. Consume as much knowledge as you can from various sources
  • Your “proof of work” is always on display online and is more important than your Ivy League degree
  • Don’t become prematurely certain. Keep in mind, “We are deterministic thinkers living in a probabilistic world” –  Jim O’Shaughnessy
  • Be responsible and own both your successes and failures.
• If knowing one of your perspectives allows the prediction of all of your beliefs, then you are not a serious thinker
• Wealth and happiness lie in being able to do what you want, when you want, how you want, with who you want.
  • “Do what feels like play to you, but looks like work to others” – Naval Ravikant
• Writing about something is the fastest way to test your understanding. Write about what you want to be and how you will get there
• Always remember, “Play stupid games, win stupid prizes”. The stupidest games multiply your life by zero (e.g., texting while driving)

Jim O'Shaughnessy is an investor and the founder, Chairman, and Chief Investment Officer of O'Shaughnessy Asset Management.

Time, space and geography are collapsing. The richest people on the planet are no longer in charge of labour or buildings, they're symbol manipulators. The skillsets we need today are completely different to what was needed 50 years ago, let alone 500. Jim is here to give us some advice on how we can survive this catastrophic reshuffling.

Expect to learn why 2020 was the best thing to happen to talented people in the developing world, the danger of grade-inflation in top flight universities, why we both have a man-crush on Rory Sutherland, why Isaac Newton was a dick and much more...

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Extra Stuff:

Check out Jim's company - https://www.osam.com/ 

Check out Jim's Podcast - https://www.infiniteloopspodcast.com/ 

Follow Jim on Twitter - https://twitter.com/jposhaughnessy

Rick and Morty and The Meaning Of Life 1 - https://hackernoon.com/rick-and-morty-and-the-meaning-of-life-6640df17e263

Rick and Morty and The Meaning Of Life 2 - https://medium.com/@dan.jeffries/rick-and-morty-and-the-meaning-of-life-part-ii-screw-enlightenment-become-an-adult-instead-e1b2ec832e4e

Jim's Superthread - https://twitter.com/jposhaughnessy/status/1343371350493319169

Another Jim Superthread - https://twitter.com/antilibrary_vk/status/1164959690234593280

Get my free Ultimate Life Hacks List to 10x your daily productivity → https://chriswillx.com/lifehacks/

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Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me...

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