Podcast Notes Playlist: Latest Episodes

I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

ROKA: https://www.roka.com/huberman

Helix Sleep: https://www.helixsleep.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Huberman Lab Premium

https://hubermanlab.com/premium

For the full show notes, visit hubermanlab.com

Timestamps

(00:00:00) Foundational Protocol for Fitness

(00:03:35) Huberman Lab Premium

(00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism

(00:14:42) InsideTracker, ROKA, Helix Sleep, Momentous Supplements

(00:18:53) Core Principles of Fitness & Modifiable Variables

(00:23:37) Day 1: Long Endurance Workout

(00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy

(00:38:09) Athletic Greens (AG1)

(00:39:22) Key Principles of Resistance Training

(00:51:10) Day 3: Heat & Cold Exposure, Recovery

(01:00:35) Day 4: Torso & Neck Resistance Training

(01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives

(01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate

(01:24:10) Day 7: Arms, Neck & Calves Resistance Training

(01:28:45) Flexibility of Foundational Protocol, Workout Spacing

(01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs 

(01:37:10) Safety & Endurance/Cardiovascular Workouts

(01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR

(01:41:20) Should You Train Fasted or Fed?

(01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training

(01:49:10) Tool: Hanging from a Bar & Fitness Metric 

(01:50:16) Should You Train Sick?, Ramping Training

(01:53:33) Tool: Deliberate Slow Breathing & Recovery

(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

Disclaimer

Preston Pysh interviews MIT Graduate student Jason Lowery, who's a security researcher from the Department of Defense on Proof of Work and Proof of Stake protocols.

Infinite Loops

Podcast Notes Key Takeaways 

• The majority of companies who have made money on the internet have done so via closed AI; Stability AI is an open source alternative to Big Tech’s closed AI system
• Open systems are more robust, resilient, and safe than closed systems which often become brittle, fragile, and centralized 
• People are not the same around the world; the moral and ethical conversation around AI improves when more people from all around the world can participate
• The last generation of AI was patterns-based; the next generation of AI will be principles-based
• Combining principles-based AI with patterns-based AI will solve problems that were previously unsolvable 
• The AI of the future will be too powerful to be controlled by any one company or government; that would be too much power for an unelected company, and governments should not control it either
• Giving everyone personalized access to intelligent resources will enable everyone to out-compete the legacy systems and create a better world 
• Open AI helps shift society’s mindset from scarcity to abundance 
• It’s important for AI to be open so that countermeasures can be built to prevent corporations and governments from creating the panopticon 
• A closed, AI-enhanced government would make it impossible for the individual to rise up and change its government  
• AI is the greatest lever that humanity has ever been given, according to Jim O’Shaughnessy
• Artificial intelligence is one of the most powerful technologies that we’ve created because this technology is us and extends us 
• The bad guys have this tech right now; in order to limit the damage they can do, AI must be made open to benefit most from cognitive diversity 

Read the full notes @ podcastnotes.org

Emad Mostaque is the founder and CEO of Stability AI, the company behind Stable Diffusion.

Emad joins Stability AI’s recently announced Executive Chair of the board of directors Jim O’Shaughnessy to discuss the future of AI, the benefits of open source software, and much more.

Important Links:

• Stability AI
  
• Stable Diffusion Launch Announcement
  
• Stability AI’s Twitter
  
• Emad’s Twitter
  
• Jim’s announcement as Executive Chair
  

Show Notes:

• The open vs closed AI debate
  
• How will open AI lead to better outcomes for AI safety?
  
• How will AI allow us to to solve previously unsolvable problems?
  
• How AI can transform education
  
• AI and storytelling
  
• What is ‘clean’ data?
  
• Can AI technology increase IQs across the entire world?
  
• The future: optimism, pessimism, jobs, AI alignment and the panopticon
  
• Why closed AI is a bad business model
  
• Anticipating and defending against future problems
  
• What two ideas would you like to give everyone in the world?
  

Books Mentioned:

• The WEIRDest People in the World; by Joseph Henrich

On Immortal societies, civilizational decline, the longevity of information, and academia.

Coolio was living proof that believing in yourself is a skill; one that everyone can master if they put their mind to it. Today, we're re-airing James' classic 2014 interview with Coolio in memorial of his incredible life.

📕 Ryan Holiday's new book "Discipline Is Destiny" is out now! We’ve extended the pre-order bonuses for the next week—among them is a signed and numbered page from the original manuscript of the book. You can learn more about those and how to receive them over at Dailystoic.com/preorder. 

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In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information.

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

ROKA: https://www.roka.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Huberman Lab Premium

https://hubermanlab.com/premium

For the full show notes, visit hubermanlab.com

Timestamps

(00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment

(00:03:31) Huberman Lab Premium

(00:04:42) InsideTracker, Eight Sleep, ROKA

(00:08:37) Momentous Supplements

(00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments

(00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex

(00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome

(00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS)

(00:33:02) Prefrontal Cortex & Cognitive Control, TMS

(00:37:46) AG1 (Athletic Greens)

(00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy

(00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment

(00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia

(00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology?

(01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit?

(01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution

(01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment

(01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin

(01:30:38) Psilocybin, Brain Connectivity & Depression Treatment

(01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment

(01:41:23) Normal Spectrums for Mental Health Disorders

(01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials

(01:57:16) Clinical Use of Psychedelics

(02:01:59) Ayahuasca, Brazilian Prisoner Study

(02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses

(02:14:52) Personal Relative Drug Risk & Alcohol

(02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light

(02:28:43) Stanford Neuromodulation Therapy (SNT) Study

(02:34:25) Space Learning Theory & TMS Stimulation

(02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents.

Thank you to our sponsors

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

Levels: https://levels.link/huberman

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Huberman Lab Premium

https://hubermanlab.com/premium

For the full show notes, visit hubermanlab.com

Timestamps

(00:00:00) Cannabis (Marijuana)

(00:04:46) New: Huberman Lab Premium

(00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety

(00:10:08) Levels, Thesis, InsideTracker

(00:14:01) Momentous Supplements

(00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD

(00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects

(00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains

(00:30:41) AG1 (Athletic Greens)

(00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1)

(00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence

(00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function

(00:53:07) Biological Effects of Cannabis

(00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia

(01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage

(01:09:41) Brain Areas Affected by THC & CBD, Side Effects

(01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine

(01:26:41) Does Cannabis Increase Creativity?

(01:35:08) Chronic Cannabis Use & Changes in Speech Patterns

(01:46:46) Cannabis & Libido, Dopamine & Prolactin

(01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility

(02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences

(02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development

(02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance

(02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis

(02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders

(02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis

(02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn

 Title Card Photo Credit: Mike Blabac

Disclaimer

All-In with Chamath, Jason, Sacks & Friedberg

Podcast Notes Key Takeaways

• It’s an end of an era for Big Tech: they’re transitioning from a phase of unfettered growth into their next phase where they must learn to operate like a cash-cow business 
• When the growth engines of Apple and Google slow, other tech companies don’t have to offer competitive compensation, extra benefits, and extravagant workplace environments to compete for talent as they once did 
• “Nobody is talking about a soft landing anymore. In fact, I think we’re all wondering who is flying the plane.” – David Sacks on the Federal Reserve 
• Financial markets have always had a “Fed Put”, which is a level of pain that is reached that forces the Federal Reserve to step into the market and be a buyer of last resort 
• “The investments that one makes in this period will probably be the best for many many years to come because they’ll have the most asymmetric upside.” – Chamath Palihapitiya 
• The Federal Reserve, in conjunction with the last two administrations, printed $10 trillion over the last couple of years which has caused inflation to soar 
• There is $300T of global debt; if interest rates increase from 0% to 5%, that’s an increase of $15T in annual debt service, which is 18% of global GDP 
  • Chamath sympathizes with Friedberg’s concerns over global debt but thinks perpetual bailouts will continue to negate the consequences of rising debt levels 
• The rate-setting process should leverage more of today’s technology; humans setting the rate in quarter-percent increments every couple of weeks seems archaic to Friedberg 
• “If you have these irrational central bankers that are willing to constantly bail people out, you will never get a high-functioning government because the policy is irrelevant.”– Chamath Palihapitiya 
• Europe slept-walked its way into WWI in 1914, which is something David Sacks thinks the United States could be doing today 
• David’s primary gripe inShould America Go All In On Ukraine is the U.S. media’s narrative that “Putin is bluffing”; we cannot know that he is definitely bluffing, and the stakes of being wrong are too high  
• Wealthy and powerful people in the U.S. might begin to put political pressure on their representatives to resolve the Russia-Ukraine issue because of the strain the conflict has placed on the markets and their portfolios 
• “I think that the markets would have reacted much much more negatively to a nuclear incident three months ago than now, and may not even react as much as we think it would three months from now.” – Chamath Palihapitiya on Sept. 30, 2022

Read the full notes @ podcastnotes.org

0:00 Bestie intros!

1:36 Big tech starts making cuts, plus what this means for the broader economy and startups

31:09 Global debt numbers, Fed incompetency

54:06 RIP Coolio

1:00:30 Russia / Ukraine update

Follow the besties:

https://twitter.com/chamath

https://linktr.ee/calacanis

https://twitter.com/DavidSacks

https://twitter.com/friedberg

Follow the pod:

https://twitter.com/theallinpod

https://linktr.ee/allinpodcast

Intro Music Credit:

https://rb.gy/tppkzl

https://twitter.com/yung_spielburg

Intro Video Credit:

https://twitter.com/TheZachEffect

Referenced in the show:

https://www.bloomberg.com/news/articles/2022-09-29/meta-announces-hiring-freeze-warns-employees-of-restructuring

https://www.google.com/finance/quote/META:NASDAQ

https://www.google.com/finance/quote/AAPL:NASDAQ

https://www.google.com/finance/quote/GOOG:NASDAQ

https://www.cnbc.com/2022/09/28/stanley-druckenmiller-sees-hard-landing-in-2023-with-a-possible-deeper-recession-than-many-expect.html

https://www.google.com/finance/quote/NFLX:NASDAQ

https://www.mckinsey.com/capabilities/mckinsey-digital/our-insights/if-youre-going-to-build-something-from-scratch-this-might-be-as-good-a-time-as-in-a-decade

https://www.forbes.com/sites/jonathanponciano/2021/05/11/billionaire-investor-druckenmiller-blasts-feds-radical-stimulus-policy-warns-it-risks-stock-bubble-blowing-up

https://www.cnbc.com/2022/09/28/cnbc-transcript-duquesne-family-office-chairman-ceo-stanley-druckenmiller-speaks-with-cnbcs-joe-kernen-live-during-the-cnbc-delivering-alpha-conference-today.html

https://www.xe.com/currencycharts/?from=GBP&to=USD&view=1M

https://www.bls.gov/charts/job-openings-and-labor-turnover/unemp-per-job-opening.htm

https://fred.stlouisfed.org/series/JTSJOL

https://www.wsj.com/articles/a-nation-of-quitters-great-enabling-exodus-working-age-men-parents-stimulus-covid-quit-retirement-bohemian-videogame-11664112795

https://goop.com/subscribe

https://www.reuters.com/world/putin-host-kremlin-ceremony-annexing-parts-ukraine-2022-09-29

https://www.reuters.com/world/europe/zelenskiy-says-ukraine-applying-nato-membership-2022-09-30

https://www.reuters.com/world/europe/qa-nord-stream-gas-sabotage-whos-being-blamed-why-2022-09-30

https://www.aa.com.tr/en/economy/former-polish-foreign-minister-thanks-us-for-damaging-nord-stream-pipeline/2696530

https://www.theamericanconservative.com/should-america-go-all-in-on-ukraine