Podcast Notes Playlist: Latest Episodes

• Inflammation has a bad reputation but an immediate, acute inflammation response is good and allows the body to repair tissue
• Chronic, unchecked inflammation is bad
• Neuroplasticity allows our nervous system to change itself in response to experience which impacts how we experience pain
• Pain is complex because there is a subjective component
• “Pain is a belief system about what you’re experiencing in your body.” – Dr. Andrew Huberman
• Visualization exercises using imagery to imagine the amputated limb have been shown to reduce phantom limb pain
• To overcome motor injury: restrict use of the uninjured limb and force (within reason and safety) use of an injured limb
• The glymphatic system is key in clearing out debris that surrounds injured neurons in traumatic brain injury
• To better activate the glymphatic system: (1) sleep on the side instead of stomach or back; (2) sleep with feet slightly elevated; (3) 30-45 minutes of Zone 2 exercise 3x/week
• Key components of injury/tissue rehabilitation: sleep, short walk, heat more than ice, sunlight

In this episode I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. 

Thank you to our sponsors:

• ExpressVPN - http://expressvpn.com/huberman
• Athletic Greens - http://athleticgreens.com/huberman

Our Patreon page:

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

Supplements from Thorne:

• http://www.thorne.com/u/huberman

Other links:

• The Ready State/Dr. Kelly Starrett https://thereadystate.com/
• Instagram: @thereadystate https://www.instagram.com/thereadystate/
• Twitter: @thereadystate https://twitter.com/thereadystate
• Love and Pain Study https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/24716721/

Timestamps below.

• 00:00:00 Introduction/Avenues for Support
• 00:04:58 Deliberate Unlearning
• 00:06:43 Pain, Injury and Regeneration
• 00:09:17 A System of Touch (Somatosensation)
• 00:11:42 Pain and Injury are Dissociable
• 00:15:19 Objective versus Subjective Control of Experience
• 00:16:15 Plasticity of Perception
• 00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain
• 00:18:42 Homoculous, Ratonculous, Dogunculus
• 00:19:05 “Sensitivity” explained
• 00:21:30 Inflammation
• 00:22:24 Phantom Limb Pain
• 00:24:00 Top-down Relief of Pain by Vision
• 00:26:41 From Deaf to Hearing Sounds
• 00:28:10 Pain Is In The Mind & Body
• 00:29:44 Recovering Movement Faster After Injury
• 00:35:00 Don’t Over Compensate
• 00:37:34. Concussion, TBI & Brain Ageing
• 00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance
• 00:43:05 Body Position & Angle During Sleep
• 00:44:30 Types of Exercise For Restoring & Maintaining Brain Health
• 00:47:33 Ambulance Cells in The Brain
• 00:49:20 True Pain Control by Belief and Context
• 00:51:45 Romantic Love and Pain
• 00:55:05 Dopaminergic Control of Pain
• 00:57:15 Acupuncture: Rigorous Scientific Assessment
• 01:07:32 Vagus Activation and Autonomic Control of Pain
• 01:08:30 Inflammation, Turmeric, Lead and DHT
• 01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing
• 01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain
• 01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.
• 01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight
• 01:26:10 Glymphatics and Sleep
• 01:26:29 Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots
• 01:31:38 Young Blood: Actual Science
• 01:35:44 Synthesis, Support & Resources

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/]

• Instead of the old days where we looked at magazines for advice, social media makes influencers feel real and connected
• It’s hard to find a good “influencer” because everyone has independent issues and motivators
• It’s important to realize that even if it works for a bit, social media doesn’t address the root issue that keeps someone out of shape
• Influencers love to appear “natural” and swear by supplements – the reality is most influencers have implants, use steroids, and are paid by supplement companies to promote useless products
• Using counter-culture and purposely making inflammatory statements to get clicks is a tactic leveraged by influencers
• Cardio is NOT the best way to burn body fat – build muscle and get stronger to rev metabolism and burn fat
• Protein is the most mismanaged macronutrient – it’s either abused or under-consumed

In this episode Sal, Adam & Justin uncover seven lies that are commonly spread by fitness influencers.

• How the old tricks still work. (2:15)
• The challenges of these “new” fitness influencers. (5:19)
• The Seven Lies Fitness Influencers Love to Tell. (5:58)
• #1 – They are natural. (6:12)
• #2 – The way to get to your goals is “no days off” and “beast mode.” (13:45)
• #3 – Take something popular and counter it for attention and clicks. (20:00)
• #4 – How cardio is the best way to burn body fat. (30:13)
• #5 – Supplements make a HUGE difference. (37:05)
• #6 – Protein doesn’t make you fat. (43:52)
• #7 – There is an anabolic window and using fasting as a way to diet. (45:49)

Related Links/Products Mentioned

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!
• February Promotion: Phase II Bundle
• The Key to Fitness Success is Self-Love – Mind Pump Blog
• Stop Working Out And Start Practicing - Mind Pump Media
• Best Exercises if You Want to Build a Great Physique – Mind Pump Blog
• 5 Most Important Exercises for Muscle Growth in an Effective Routine – Mind Pump Blog
• Cardio Sucks for Fat Loss – Mind Pump Blog
• We Burn as Many Calories as Hunter-Gatherers, So What Makes Us Fat?
• New drug that controls your appetite shows promising results in the fight against obesity
• Mind Pump #1235: The 5 Most Overrated Supplements
• Mind Pump #1220: The 4 Best Sources Of Protein
• The Myth of Optimal Protein Intake - Mind Pump Media
• Importance Of The Anabolic Window – Mind Pump
• Fasting is a Terrible Way to Lose Weight – Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Joey Swoll (@joeyswoll)  Instagram
• Paige Hathaway (@paigehathaway)  Instagram
• Devin Physique (@devinphysique)  Instagram

• Whereas a cryptocurrency has many identical units all worth the same, Non-Fungible Tokens (NFTs) represent unique digital assets.
  • For instance, collectibles, 3D models, stock photography, syndicated content, music royalties, movies, articles, blog posts, books, etc.
• NFTs allow creators to sell and license digital content to users in various ways, which opens up liquidity in previously non-tradable paper rights
  • Additionally, blockchain technology replaces privately owned market places with a decentralized smart contract-based system
• Intellectual property rights can apply to NFTs in different jurisdictions, platforms will facilitate agreement terms between buyers and creators

Jake Brukhman, cofounder and CEO of CoinFund, explains why people are excited about non-fungible tokens, how they can be used, and what new behaviors and businesses they might enable. He discusses:

• what a NFT or non-fungible token is
• how they can be "liquid intellectual property"
• what kinds of digital assets can be turned into NFTs
• what new types of behaviors and new products and services can be created based off NFTs
• why consumers would prefer to use an NFT photo or song vs. one from Shutterstock or Spotify
• why someone would want to buy an NFT when it's so easy to make digital copies of things like art or ebooks or mp3s
• how disputes over digital objects could be adjudicated in a global marketplace
• how NFTs enable fractionalized ownership
• how NFTs can be used as collateral to manage risk
• how NFTs are combining with DeFi to create NFTFi
• how NFTs and NFTFi bring non-crypto people in to the space and expose them to finance
• why the NFT space is much bigger than people probably expect, and how it's drawing a new crowd to crypto

Thank you to our sponsors! 

Crypto.com: http://crypto.com

Cosmos: http://five.hackatom.org

Episode links: 

Jake Brukhman: https://twitter.com/jbrukh

CoinFund: https://coinfund.io

CoinFund’s NFT thesis: https://blog.coinfund.io/all-digital-content-is-going-on-chain-ae26a7071657

Rarible: https://rarible.com

Unchained show about Aragon: https://unchainedpodcast.com/how-aragon-hopes-to-improve-on-democracy/

The LAO: https://www.thelao.io

https://twitter.com/thelaoofficial?lang=en

Yield farming on digital collectibles: https://www.coindesk.com/yield-farming-expands-from-finance-to-digital-collectibles-rarible-nfts

NFTFi: https://tokentuesdays.substack.com/p/defi-x-nfts-nftfi

Aavegotchi: https://aavegotchi.com

$MEME: https://medium.com/@dontbuymeme/nft-farming-guide-how-to-stake-meme-and-earn-crypto-collectibles-ac8121e93e8

Links from news recap:

https://unchainedpodcast.com/why-uni-could-be-a-security/

• Achieving plasticity is the first step in optimizing your brain, not the end goal
• Leverage periods of natural wakefulness and sleepiness anchored to core biology
• The goal is to have energy and focus to pursue and energy and focus to suppress action – not flow state
• For learning while alert, the ideal background is quiet or silent  
• For learning while sleepy or tired:  the best scenario is some background noise to trigger autonomic arousal
• Eating shifts us toward state of calm; fasting shifts us toward a state of alertness
• Creativity has two parts: (1) creative discovery mode – more random, facilitated by relaxed and sleepy states; (2) linear implementation mode – facilitated by alertness
• Some tips for more wakefulness everyday: get sunlight exposure first thing in the morning, delay caffeine intake for two hours to give endogenous hormones a chance, drink water upon waking, exercise within the first three hours of waking

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

Thank you to our sponsors:

• InsideTracker - http://insidetracker.com/huberman
• Athletic Greens - http://athleticgreens.com/huberman

Our Patreon page:

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

Supplements from Thorne:

• http://www.thorne.com/u/huberman

Links I mention:

• Spike Jonze/Kenzo Perfume: https://www.youtube.com/watch?v=NoMqvniiEkk
• Dr. Charles Czeisler, MD, PhD: https://en.wikipedia.org/wiki/Charles_Czeisler
• Reveri Health (Free) Research Supported Hypnosis: https://reverihealth.com/
• The NSDR I do every day (30 min): https://www.youtube.com/watch?v=iEw5BkK9K9A&t=15s

Timestamps below.

• 00:00 Introduction
• 04:53 The Daily (Learning) Routine
• 07:13 Plasticity Is NOT the Goal
• 09:26 No Obligation To Change
• 09:59 Practical Plasticity Language
• 13:37 Pillars of Neuroplasticity
• 15:16 My Daily Routine: Chronotype Management
• 17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
• 19:09 Delay Caffeine!
• 21:19 Light, Black Coffee, Hydrate
• 22:57 High Alertness, Linear Tasks/Learning
• 25:12 Background Music/Noise: Yay or Nay?
• 26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
• 28:37 Leveraging GO, NO-GO
• 30:08 Non-Specific Action
• 32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
• 33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
• 35:28 Temperaments Vary: And So Should This
• 36:01 The 3 Hour-Long Post Waking Block
• 36:20 Early Morning Exercise and GO Networks
• 38:05 Fasting, Ketogenic Diets, & Food Volume
• 39:41 Sodium/Electrolytes
• 40:57 Avoiding Hot Lunch, Food Pre-Occupation
• 42:01 Post Lunch Low/No Cognitive Load
• 42:56 Hydration, NSDR, Nap
• 44:54 Creativity Work
• 46:26 Creativity Is A Two-Part Phenomenon
• 51:15 Psychedelics
• 58:20 Afternoon Light As Insurance
• 1:00:26 Evening Nutrition
• 1:01:21 Repacking Glycogen: Hormonal Factors
• 1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
• 1:07:08 The Power of Objective Tools
• 1:08:14 Visualization
• 1:11:34 Mini-Synthesis
• 1:13:31 Resetting Your Clock
• 1:15:55 Don’t Trust the Mind Now
• 1:16:59 Two, (Maybe 3) Optimization Bouts Per Day
• 1:18:33 Organizational Logic
• 1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
• 1:24:42 Variation Among People, and Dogs
• 1:25:49 Accurate Versus Exhaustive
• 1:27:57 Familiar and New Ways 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/]

Donald Robertson, better known as @drawbertson, went from Art School failure to Fashion's favorite artist. Known as the Andy Warhol of Instagram, his impressive career spans decades of roles that anyone would dream of having. In his early Canadian days, he worked on a tiny brand that no one had ever heard of called M.A.C. He spent years as a creative director going through Hearst's revolving door and later on lunching with the big wigs in the infamous Conde Nast cafeteria. Throughout it all, Donald has maintained his childish instincts and willingness to do absolutely anything. And he is not shy about poking harmless fun at some of Fashion's biggest players.  In this episode, you will learn how Donald ideates his big creative ideas, why if you feel good about presenting an idea, it's probably not big enough, and the reason you need to be comfortable selling yourself "lemonade stand" style no matter how successful you get. Donald shares his journey with contagious humor and humility, with lessons that anyone in any industry will learn from. 

This episode of Leave Your Mark is brought to you by WW, Weight Watchers reimagined. I've been a die-hard WW follower for over 20 years. I love food, and for me, happiness is having the flexibility to eat my favorite foods without restriction. WW is a scientifically proven program for personalized weight loss and wellness, and now with the new myWW+, it's the most holistic program ever. For me, total wellness is not just about what you eat, but how you feel. Everyday myWW+ gives me the tools to keep track of my food, water intake, sleep, activity, and mindset. I'm excited to share a special WW offer with you. To get started on your own wellness journey today, go to ww.com/leaveyourmark.

•  Your company shouldn’t be for everyone, it should be for someone
  • “Nobody has everyone as their customer” – Seth Godin
• The internet is not a mass medium, it is a micro medium. It’s the best medium at reaching specific groups of people and the worst medium at reaching everyone.
•  “Learning is the act of failing on our way to mastery” – Seth Godin
• Living in your own reality can be fun in the short term, but it’s dangerous in the long term
  • “It is really dangerous to deny science and accurate reporting of the world around us” – Seth Godin
• Amateurs show up when they want to and make what they want to make. Professional show up when they’re supposed to and do what they need to do.
  • “If you’re going to be a pro, it means you need to understand the state of the art, it means you need to raise the bar, you need to understand who it’s for and what it’s for and what change do you seek to make.” – Seth Godin
• Defend your time and realize it’s okay to say NO to a request
  • Most people would rather hear a quick no from you than hear a yes but then you never follow up with them
• Live talks aren’t necessarily about informing the audience, it’s about entertaining them
  • “Your goal is not to deliver information but to deliver emotion to cause a change in the people who are hearing you” – Seth Godin

Seth Godin is the author of 20 bestselling books, founder of altMBA, the Akimbo podcast and runs one of the most popular blogs in the world. Seth and Shane chat about creative work, fear, shame, trusting yourself, what it means to be a professional, how to become an observer of reality, emotional labor, how we learn 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/

Every Sunday our newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/

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