Podcast Notes Playlist: Latest Episodes

• Metabolic functions include repair of injury and brain tissue, clearance of damaged neurons, and energy for cells – not just BMI and weight-related concerns
• Thyroid and growth hormones have similar pathways and are both critical to metabolism and repair and growth of tissues
• Iodine, L-tyrosine, and selenium (found in Brazil nuts) are all important for proper thyroid hormone production and function
• Some “clean” diets can interfere with thyroid functions by disrupting iodine pathway – plant-rich hard diets make it challenging to get enough L-tyrosine; with a carnivore diet it is hard to get enough iodine
• Growth hormone release peaks in puberty and decreases 2-3 fold between 30s-40s
• Lifestyle activities to increase growth hormone: (1) increase slow wave/deep sleep; (2) exercise 60-75 minutes – but not working to failure which increases cortisol; (3) sauna at 176-210F for 20-30 minutes – increase growth hormone 16 fold; (4) supplement with arginine, ornithine, or L-citrulline
• Arginine supplementation caution: potent vasodilator and blunts growth hormone benefits of exercise
• Most hormones we make have been synthesized and are available by prescription or on the market but use with caution – any time you intake an exogenous hormone, your body stops producing on its own

This episode I discuss metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanism and tools grounded in specific mechanisms are discussed. Thank you for your interest in science!

Thank you to our sponsors:

• Four Sigmatic - http://foursigmatic.com/huberman
• Blinkist - http://blinkist.com/huberman
• Munk Pack - http://munkpack.com - Use code: huberman

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

Link to recent study on thermal stress and hormones:

• Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men. - https://pubmed.ncbi.nlm.nih.gov/33845653/

Timestamps:

• 00:00:00 Introduction
• 00:06:05 Thyroid & Growth Hormone
• 00:08:44 Food Shapes: Do They Matter?
• 00:11:43 Stevia: Naming & Impact
• 00:13:30 Metabolism 101: Your Brain the Furnace
• 00:17:33 Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary
• 00:21:04 Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues
• 00:22:45 Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function
• 00:26:05 How Much Iodine Do We Need? By Food, Supplement or Ocean Air
• 00:28:09 Selenium For Thyroid: Brazil Nuts & Other Valuable Sources
• 00:33:05 Selenium For Pregnancy, Prostate Cancer Risk, Acne
• 00:35:20 “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine
• 00:39:00 Other Benefits of Iodine: Reducing Inflammation
• 00:41:00 Why & How Increased Thyroid Increases Metabolism
• 00:42:12 What To Eat To Support Your Brain
• 00:43:00 Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)
• 00:44:35 Menstruation: Thyroid Carbohydrate & Sugar Craving
• 00:45:33 Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain
• 00:48:39 Growth Hormone: What, Why & How
• 00:51:18 Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy
• 00:53:40 How To Powerfully Increase Growth Hormone: Know The Natural Triggers
• 00:54:49 Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep
• 00:55:43 Delta Wave Brain Activity Is the Trigger For Growth Hormone Release
• 00:58:25 LOW Doses of Melatonin Supplementation For Increasing GH Release
• 01:01:00 Book: Altered Traits, Binaural Beats? Delta Waves Access
• 01:04:35 Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups
• 01:08:40 Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release
• 01:10:36 Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer
• 01:14:10 Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine
• 01:18:20 Arginine & Exercise Together Can Be Counter-Productive
• 01:19:50 L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution
• 01:23:09 Growth Hormone Changes Across The Lifespan: No One Escapes
• 01:26:00 Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone
• 01:29:20 Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)
• 01:34:30 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin
• 01:36:00 Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.
• 01:42:25 Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone
• 01:44:00 Zero Cost & Other Ways to Support Our Podcast; & Thank You!

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/]

• Attachment is the belief that someone cares for you and is the key to a healthy relationship
• People with attachment issues have the fundamental belief that they are not worthy of love, that there’s something wrong with them
• The male sex drive works by external stimulation
• The female sex drive is built on emotional intimacy
• Men are active creatures and often don’t act until action (divorce) is initiated: “there’s a problem I need to solve it”
• Women are reactive creatures – they react to their environment
• Children learn about cause and effect – A bad father, for example, teaches a child that 50% of people are going to treat them badly
• Men need a purpose, something they can control, to avoid depression
• Female depression comes from not feeling loved or feeling useless to the people they love

Adam Lane Smith is a psychotherapist an author.

Humans are not transparent to ourselves. We are complex creatures who operate on ancient programming. Having spent years and years as a practicing psychotherapist for men, women and couples, Adam has come to learn some insights about us which he put into an epic Twitter thread and that's what we go through today.

Expect to learn why women are disgusted when they learn how the male sex drive works, why having an asshole for a child is your fault, why performative sex stops a woman from orgasming, why depressed men probably don't need medication, the truth about overcoming sexual trauma, how your brain stops you from having sex with your sister and much more...

Sponsors:

Get 10% discount on your first month from BetterHelp at https://betterhelp.com/modernwisdom (discount automatically applied)

Get perfect teeth 70% cheaper than other invisible aligners from DW Aligners at http://dwaligners.co.uk/modernwisdom 

Extra Stuff:

Check out Adam's original Twitter Thread - https://twitter.com/TheBrometheus/status/1381710882225328135

Check out Adam's Website - https://adamlanesmith.com/ 

Buy How To Get A Girlfriend - https://gumroad.com/l/htgagf 

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

To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

-

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...

Instagram: https://www.instagram.com/chriswillx

Twitter: https://www.twitter.com/chriswillx

YouTube: https://www.youtube.com/ModernWisdomPodcast

Email: [email protected]

• Hormones are involved in both the desire to eat and satiety or reduction in appetite
• Emulsifiers in highly processed foods limit the gut’s ability to identify what is in the food and send satiety signal to shut down hunger
• Neurons in the gut that sense sugar trigger the release of dopamine and encourage you to eat more sugar
• The order you consume macronutrients influences blood glucose levels: carbs and fat early in meal give rise to blood glucose; eating fibrous vegetable first will blunt glucose increase
• If you struggle with blood glucose regulation: move or exercise before or directly after eating, be mindful of the order in which you consume foods
• Managing blood glucose plays a critical role in managing cholesterol as well
• Over the counter supplements that have been shown to decrease blood glucose: berberine, ginseng, magnesium, apple cider vinegar and acidic foods, yerba mate, chromium

This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite-- and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more.

Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin".

Thank you to our sponsors:

• InsideTracker - http://insidetracker.com/huberman
• Athletic Greens - http://athleticgreens.com/huberman
• Munk Pack - http://munkpack.com - Code: huberman

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

Links:

• Dr. Lustig’s Lecture - https://www.youtube.com/watch?v=nxyxcTZccsE
• Paper In Cell Metabolism On Processed Food Effects - https://doi.org/10.1016/j.cmet.2019.05.008

Timestamps:

• 00:00:00 Introduction
• 00:06:59 Hunger: Neural & Hormonal Control
• 00:08:32 Chewing & Hunger
• 00:11:05 Siamese Rats Reveal the Importance of Hormones In Hunger
• 00:13:08 Neurons That Powerfully Control Hunger by Releasing Specific Hormones
• 00:16:28 Anorexia & Extreme Overeating
• 00:16:57 Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)
• 00:20:03 Blue-blockers, Injecting a-MSH: Instant Tan & Priapism
• 00:22:30 Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control
• 00:24:40 Meal Timing Determines Hunger, Not the Other Way Around
• 00:27:20 Satchin Panda, Circadian Eating & Intermittent(ish) Fasting
• 00:29:35 How To Rationally Adjust Meal Schedules: The 45min Per Day Rule
• 00:33:02 CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!”
• 00:34:55 Eating For Amino Acids, Fatty Acids & Sugar
• 00:39:05 L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings
• 00:43:42 Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing
• 00:49:32 “A Calorie Is NOT A Calorie” After All
• 00:52:36 Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia
• 00:56:12 The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon
• 01:02:40 Movement, Exercise & GLUT-4
• 01:04:50 Why Sugar Stimulates Your Appetite
• 01:05:40 Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity
• 01:07:55 High-Intensity Exercise, Glycogen & Metabolism
• 01:10:28 Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals
• 01:15:00 Prescription Compounds That Reduce Blood Glucose: Metformin
• 01:16:45 Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores
• 01:22:05 Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc
• 01:24:34 Acids: Vinegar, Lemons & Limes & False Alkalinity
• 01:26:40 Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones
• 01:28:10 Diabetes, Filtering Blood, Sweet Urine
• 01:31:08 The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes
• 01:35:19 Summary & Notes About Thyroid, Estrogen, Testosterone
• 01:37:20 Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast

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 default bias by the public is that use of force is illegitimate.” -Sam Harris
• Public visibility of police performance and accountability has never been so high but police training hasn’t changed since the 1970s
• Police officers in America are the most undertrained profession in the country: police – 664 hours; cosmetologist – 1600 hours; barber- 1500 hours
• The majority of officers are good people who want to do the right thing – but when they’re underequipped and tested, who do we blame?
• “To tell the difference between good cops and bad cops, give all cops sufficient training for challenges they face. Then you see which cops adhere to that raining and which deliberately deviate.” – Rener Gracie
• “We’re expecting more [from police] than we’re giving them the skills to do.” – Rener Gracie
• Prescribed solution: one hour of tailored jiu-jitsu per week for officers, first 100 seconds of restraint should be body-to-body contact to slow down tempo and de-escalate
• Promising Marietta, GA results: cops enrolled in vetted civilian jiu-jitsu classes 2x/week and resulted in higher confidence among officers; reduced taser use; reduced serious injury to officers and suspects; saved money on worker’s compensation and lawsuits
• Proper training will provide a path forward for civilians and cities to rebuild trust

In this episode of the podcast, Sam Harris speaks with Rener Gracie about police procedure and about the special relevance of Brazilian Jiu-Jitsu for safely controlling resisting suspects.

SUBSCRIBE to gain access to all full-length episodes at samharris.org/subscribe.

• Testosterone and estrogen fluctuate across the lifespan but there are lifestyle factors and supplements which can impact levels
• You have to breathe properly to get sleep to avoid apnea states which can adversely impact sex hormone levels
• Sleep apnea increases carbon dioxide in the body, which decreases testosterone and estrogen
• Nasal breathing is cosmetically optimal for features of the mouth and jaw, and more importantly dilates sinuses, improves lung capacity, and reduces apnea in sleep
• Barring swimmers and maximum effort, learn to breathe through the nose when exercising
• Just getting breathing and bright light exposure on track can optimize sex hormones
• To optimize sex hormone levels: (1) control apnea; (2) reduce light exposure in the middle of the night and increase bright light to eyes; (3) cold exposure such as ice bath, cold shower, cold water swim
• Heavyweight training (70-90% max effort) – but not weight training to failure – leads to the best increases in testosterone for the subsequent 24 hour period

This episode I discuss the hormones testosterone and estrogen and how they impact the brain, body, and behavior at ages after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex, or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impacts testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. And we discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels: by changing their binding to other proteins, by raising them directly, or by changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause. As always a mix of basic science, biological mechanisms and tools and protocols are discussed.

**Note: Future episodes will focus on the science of prescription hormone replacement therapies, the science of hormone-based birth control and the role of testosterone, estrogen and other compounds in fertility, athletic performance and recovery.

Thank you to our sponsors:

• Four Sigmatic - http://foursigmatic.com/huberman
• Blinkist - http://blinkist.com/huberman
• Theragun - http://theragun.com/huberman

Bloodwork sponsor:

• InsideTracker - http://insidetracker.com/huberman

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

References:

• http://examine.com
• “Behavioral Endocrinology” by Nelson and Kriegsfeld 5th Ed.

Timestamps:

• 00:00:00 Introduction
• 00:05:50 Hormone Optimization
• 00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health
• 00:10:03 Estrogen and Testosterone: Sources, Levels & Ratios
• 00:15:46 The Power of Competition, Plus: Anxiety, Persistence & Dopamine
• 00:20:58 Testosterone & Libido Pre-Ovulation
• 00:21:48 Estrogen & Sexual Receptivity; Libido In Males
• 00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence
• 00:26:46 Testosterone & Prolactin: Sex Seeking vs Pair Bonding
• 00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios
• 00:28:45 Behaviors That Decrease Testosterone (& Cortisol): Parenting & Prolactin
• 00:31:24 How Illness Impacts Testosterone & Estrogen: Cytokines, e.g., IL-6
• 00:33:20 How Exactly Do Behaviors Change Hormones? 00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, & Mate Recognition
• 00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen & Testosterone
• 00:47:44 Mouth vs. Nose Breathing & Hormone Levels: Effects Via Sleep and Direct Effects
• 00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios
• 00:53:49 02:CO2 Ratios, Nasal Breathing During Exercise
• 00:56:30 Light Viewing Patterns & Hormones: Dopamine, GnRH
• 00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency
• 01:04:39 Specificity of Hormone Effects
• 01:06:03 Temperature: Cold & Hot Gonads
• 01:14:10 How To Exercise: Types, Effort Level, Sequencing
• 01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters
• 01:24:41 Estrogen & Menopause: Compounds That May Ameliorate/Reverse Symptoms
• 01:33:18 Nutrients That Optimize The Foundation For Hormones
• 01:36:00 Opioids as Severe Hormone Disruptors
• 01:37:23 Testes, Antlers & Ovaries
• 01:38:50 Creatine & Increasing DHT (Dihydrotestosterone)
• 01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali
• 01:43:23 Nettles, Prostate, Boron, & Blood Brain Barrier
• 01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal
• 01:47:43 Ecdysteroids: Mimic Mammalian Hormones
• 01:51:50 Optimizing Brain Hormones: Chorionic Gonadatropin, Fadogia Agrestis
• 01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu
• 01:59:17 Summary: And Note About Additional Related Topic Coverage Coming

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/]

Preston Pysh, Jeff Booth, Michael Saylor, Jack Mallers, American HODL, Matt Odell, Aleks Svetski.

What else can I say? Might be the most bullish episode to date, and I love the descent into belligerent rambling. It was poetic. ENJOY.

• If Jordan Peterson could add a rule to his original list of 42 it would be: “set aside some time for play” 
• Seek sustainable improvement
  • If you push yourself too hard you destroy the sustainability across time
  • “You can’t push yourself any further than you’re capable of going in the long run” Jordan Peterson
• “Unless you take time away from the urgent, you never get on to the important tasks” Chris Williamson
• It is critical to ask yourself what you want
  • Your conscience will torment if you don’t move towards your ideals, even if they are implicit
• Instead of punishing yourself for your distance from your ideal, you reward yourself for incremental moving forward
• “Do not make the assumption that inaction has no price” Jordan Peterson
  • Taking action now is scary and difficult
  • Inaction may seem easy right now
    • If you think about the long-term consequences of inaction, it may be much more frightening

Dr. Jordan B. Peterson is a professor of psychology at the University of Toronto, a clinical psychologist and an author.

The last year has been incredibly challenging. It's times like this when we need one of the most popular and insightful voices of our generation to come and give us some advice, welcome to the show Dr Jordan B. Peterson.

Expect to learn how to deal with the pain of unlived potential, Jordan Peterson's thoughts on the productivity movement, his reaction to being featured in Marvel's Captain America Comic, how to add a sense of urgency to your life, why losing friends as you grow is desirable, what Jordan is going to do next and much more...

Sponsors:

Get 5 Free Travel Packs, Free Liquid Vitamin D and Free Shipping from Athletic Greens at https://athleticgreens.com/modernwisdom (discount automatically applied)

Get 20% discount on the highest quality CBD Products from Pure Sport at https://puresportcbd.com/modernwisdom (use code: MW20)

Extra Stuff:

Buy Beyond Order - https://amzn.to/3d4eKdX

Follow Jordan on Twitter - https://twitter.com/jordanbpeterson 

Check out Jordan's Website - https://www.jordanbpeterson.com 

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

To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

-

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...

Instagram: https://www.instagram.com/chriswillx

Twitter: https://www.twitter.com/chriswillx

YouTube: https://www.youtube.com/ModernWisdomPodcast

Email: [email protected]