Podcast Notes Playlist: Latest Episodes

David Duchovny on the pressures and joys of doing so many things at such a high level. 

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Vincent Racaniello is a virologist, immunologist, and microbiologist at Columbia. He is a co-author of the textbook Principles of Virology and co-host of This Week in Virology podcast. Please support this podcast by checking out our sponsors: – Privacy: https://privacy.com/lex to get $5 added to your account – Justworks: https://justworks.com – Sun Basket: https://sunbasket.com/lex and use code LEX to get $35 off – The Information: https://theinformation.com/lex to get 75% off first month – Athletic Greens: https://athleticgreens.com/lex and use code LEX to get 1 month of fish oil EPISODE LINKS: Vincent’s Twitter: https://twitter.com/profvrr Vincent’s YouTube: https://www.youtube.com/c/vincentracaniello Vincent’s Podcast: https://www.microbe.tv/ Vincent’s Website:

Huberman Lab

Podcast Notes Key Takeaways

• Food and eating are highly individualized – no one can tell you exactly when and what you should be eating in a single protocol because we just don’t have the biomarkers
• Since we can’t truly define healthy eating, it’s important to understand unhealthy eating and unhealthy relationships with food
• Anorexia, bulimia, and binge eating are all distortions in relationship to food where reward and habit are disrupted beyond control
• Anorexia overrides all homeostatic processes driving people towards food and weight sustaining nourishment
• Anorexia has a biological underpinning: anorexics feel good by approaching foods that are low fat, low calorie and are rewarded more than if eating in a healthier way to support the weight
• Creating awareness about what the habits are and train brain switch about what should be rewarding (not starving) and shutting down reward (starving) is the key treatment in anorexia
• Anorexia is more habit-based while binge eating and bulimia cause food to be hyper attractive (like driving a car with no breaks)
• Bulimia and binge eating are marked by hyper impulsivity and lack of top-down processing (if this then that thinking) and inhibitory control
• While pharmaceuticals are not helpful for the treatment of anorexia, drugs that increase serotonin are beneficial for bulimia and binge eating in combination with cognitive behavioral therapy

Read the full notes @ podcastnotes.org



In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.

 

Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks

 

I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.

 

Thank you to our sponsors:

• Belcampo - https://www.belcampo.com/huberman -- code "huberman"
• Headspace - https://www.headspace.com/specialoffer
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Support Research in Huberman Lab at Stanford:

• https://hubermanlab.stanford.edu/giving

 

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 Newsletter - https://hubermanlab.com/neural-network

 

Links:

• Ingesting Protein in the Morning Supports Muscle Maintenance & Growth:
  • https://bit.ly/3DPlms7 
• Studies Using Virtual Reality to Explore Eating & Hunger & Body Image:
  • https://bit.ly/3BGaDya 
  • https://bit.ly/2WWGRq8 

 

Timestamps:

• 00:00:00 Introduction: Fasting, & Defining Healthy Eating
• 00:08:55 Morning Protein Is Important 
• 00:22:04 Sponsors
• 00:26:29 Defining & Diagnosing Eating Disorders
• 00:29:00 Anorexia Nervosa (Overview & Myths)
• 00:33:44 Bulimia (Overview & Myths)
• 00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica
• 00:39:44 What is Hunger? What is Satiety?
• 00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating
• 00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity
• 00:50:30 Why We Overeat
• 00:55:30 Homeostasis & Reward Systems/Decisions 
• 00:59:58 Anorexia
• 01:04:28 The Cholesterol Paradox
• 01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia
• 01:09:44 Chemical Imbalances, Serotonergic Treatments
• 01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content
• 01:18:28 Brain Areas for Reward Based Decision Making vs. Habits
• 01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation
• 01:28:30 How Do You Break a Habit? 
• 01:33:23 Family Based Models, Cognitive Behavioral Therapy
• 01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine 
• 01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT
• 01:43:23 Distorted Self Image in Anorexia 
• 01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone
• 01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin
• 01:58:00 Direct Brain Stimulation: Nucleus Accumbens
• 02:04:28 Anorexia/Reward. vs Bulimia/Binging  
• 02:05:45 Healthy Eating Revisited
• 02:10:55 Synthesis, Body Dysmorphias
• 02:14:15 Support: Podcast, & Research Studies

 

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 

Modern Wisdom

Podcast Notes Key Takeaways

• Information revision is the process between information intake and recall – our current education system often values the outcome more than the effort towards information recall
  • How we learn: spaced repetition, active recall, associations, desirable difficulty
  • While techniques should be used sparingly, they do help form better learning habits
• Learning and productivity often have uncorrelated misconceptions
  • Productivity is spending time well, not the time spent
  • “People spend the entire day in the library just to say they’ve spent the entire day in the library” – Chris Williamson
• Scheduling helps regulate our urge to reach for distractions
  • Don’t forget to schedule fun stuff too! This helps subdue any guilt from necessary downtime.
• Do your best! Simply having a positive mindset can be valuable for exam performance
• And much more on studying hacks, test day prep, and scheduling techniques…

Read the full notes @ podcastnotes.org

Jade Bowler is a YouTuber and an author.

It's weird that we spend the first 18 years of our lives desperately trying to study and revise for exams, but no one ever actually teaches us how to study or revise. Thankfully Jade is kind of a professional nerd and StudyTuber, and today she breaks down exactly what science says are the best ways to own an exam.

Expect to learn the fundamental principles for remembering anything, Jade's most effective strategies for revision, how to prepare for the final 24 hours before an exam, the biggest productivity mistakes which pretty much everyone makes and much more...

Sponsors:

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Extra Stuff:

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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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Plastic surgery, filters, and lying on social media with IGFamousbyDana

High Intensity Health

Podcast Notes Key Takeaways

• Exposing your body to extremes, like deliberate cold exposure, can reteach your brain and body how to handle struggle which can improve both mental and physical well-being
  • Our environment is so regulated (temperature, comfort, food) that we have lost our natural response to the struggle
  • Benefits have been seen in both autoimmune conditions as well in psychological conditions and emotional regulation
• Cold immersion has a way of targeting concentrated relief where you need it most
  • Substitute your afternoon coffee with a cold shower and test your energy levels
  • Harness internal calmness rather than competing against yourself
• Any amount of cold is a good amount of cold. If you’re uncomfortable, you’re doing the work.
  • Coldness, duration, and routines can all vary
• As you age, your fat cells lose the ability to undergo the process of thermogenesis which can lead to obesity
  • Intentional cold exposure and mental regulation can induce thermogenesis without shivering and, as a result, the burning of more brown fat

Read the full notes @ podcastnotes.org

Cold exposure has many health (metabolic and immune) benefits. We catch up with Adrianne and Jason of Morozko Forge to discuss the many health benefits linked with cold therapy.

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Save on the Morozko Forge System with code HIH At Home Unit: https://www.morozkoforge.com/product-page/cold-plunge-ice-bath

 

For wellness Centers:

https://www.morozkoforge.com/product-page/ice-bath-for-sale

Link to Video, Notes and Resources:

Key Time Stamps: https://bit.ly/2YwOkwK

0:00 Intro
0:20 Acclimating to cold
2:08 Vitamin D Levels Decline in the Fall
3:00 Cold plunge and metabolic health
2:53 Cold and Circadian Rhythm
3:54 The Best Plunge
4:00 DIY Stock tank
4:19 Why the Morozko Forge
4:58 The Shivering response
5:30 Starting with cold showers
5:58 Fat loss and cold exposure
21:30 How Morozko Forge Started
24:17 Benefits of Hormetic Stress
30:20 How long to plunge
34:00 the power of cold
37:00 Best time to plunge
31:50 Cold and the Brain
47:27 Using cold to enhance circulation
52:16 How Adrienne used cold exposure to heal her autoimmune conditions
60:00 Depression and cold exposure
1:03:00 Keeping your plunge cold and clean
1:08:00 Shivering with the cold

Found My Fitness - Rhonda Patrick

Podcast Notes Key Takeaways

• Whole body hyperthermia is being evaluated for potential future approval as a depression treatment
• People with depression often have temperature dysregulation, higher nighttime body temperatures, and are not as efficient at cooling the body
• Sauna mimics cardiovascular exercise so could be a good onramp for people who will not otherwise exercise, are sedentary, or are disabled
• In early studies, positive effects of sauna on reducing depression score persisted for six weeks
• Non-pharmaceutical sleep tips: (1) don’t use your phone or any devices in bed; (2) sleep and wakeup at the same time every day; (3) use the bed only for sleep and sex – if your mind is racing with thoughts, get out of bed; (4) sleep restriction: limit time in bed and work on improving efficiency
• Mindfulness tips for overeating: (1) set up your environment to promote healthy choices; (2) act slower and get connected to how everything feels – maybe the first two bites are amazing then it fades – stop at two bites

Read the full notes @ podcastnotes.org

Dr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating.

In this episode, you’ll hear Rhonda and Ashley discuss:

• 00:08:10 - How whole-body hyperthermia (WBH) and sauna use differ. 
• 00:17:06 - How people with depression have thermoregulatory dysfunction – but sauna use may correct it.
• 00:21:12 - How WBH and sauna use may reduce symptoms of depression.
• 00:33:22 - How heating the body slowly may improve heat tolerance and increase WBH effectiveness. 
• 00:39:35 - How sauna use may benefit people with depression and cardiovascular disease – which often coincide. 
• 00:40:18 - How Dr. Mason and I are collaborating on a new research project to measure biomarkers associated with depression and WBH.
• 00:44:19 - How sauna bathing and similar practices often provide opportunities for people to connect socially. 
• 00:53:12 - How insomnia differs from being a "night owl."
• 00:57:10 - How insomnia often arises from major changes in a person's life. 
• 01:01:26 - How cognitive behavioral therapy, sleep hygiene, stimulus control, and sleep restriction can help treat insomnia without drugs.  
• and so much more!

 

Looking for more? 

Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Keith Rabois is a General Partner at Founders Fund and is one of the most respected minds in Silicon Valley. Keith is also a co-founder and CEO of OpenStore. He previously was part of the PayPal mafia, served as the COO of Square, and co-founded real estate company OpenDoor. Keith also has invested in many industry defining businesses including Yelp, Linkedin, and hundreds of others.

In this conversation, we discuss building tech companies, great hiring questions, identifying the best founders, Miami, Afghanistan, China, OpenStore, Square, Founders Fund, and the state of the media.

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The Danny Miranda Podcast

Podcast Notes Key Takeaways

• Technology is an extension of our potential – all the tools you need to start a company are on a smartphone
• The Great Reshuffle: We have collapsed time, space, and geography – curiosity, technology, and creativity have no boundaries
• “When there is a modicum of truth, you fall so easily into dogma. Dogma is the death of thought. The death of thought is the death of you”– Jim O’Shaughnessy
  • Claude Shannon – The amount of information humans can take in has limits, when we reach our limits we seek simple explanations
  • Curiosity is the secret to remaining unbiased and fluid with ideas, the antidote to controlling narratives
• Jim O’ Shaughnessy’s Life Lessons for Curiosity:
  • It’s ignorant to believe that everything we know as truth now cannot one day be false; there’s no progress in tying your ego to your certainty
  • It’s very powerful to understand what you do and don’t want, people will love you more for being you
  • Be persistent and always ask
  • Be aware of your lucky moments and take advantage of them
  • Activity: Take an hour-long walk and simply write down everything that comes to your mind, be aware of your own curiosities
• Sometimes we forget that America is overall good and generous
  • If your car breaks down on the side of the road someone is probably going to pull over to help out

Read the full notes @ podcastnotes.org

Jim O'Shaughnessy is an investor and author. In this conversation, we spoke about where he got his confidence, why he hired someone from Twitter, and how to stay at the cutting edge of technology throughout your life.

Jim's Twitter – https://twitter.com/jposhaughnessy

Jim's Website – https://osam.com/

Jim's Podcast – https://www.infiniteloopspodcast.com/

Continue the conversation...

Twitter – https://twitter.com/heydannymiranda

Instagram – https://instagram.com/heydannymiranda

YouTube – https://www.youtube.com/dannymiranda

Newsletter – https://dannymiranda.com/tuesday-treasure/

Infinite Loops

Podcast Notes Key Takeaways

• “The things that are going to happen, are going to happen. There is nothing unsovereign about allowing nature to take you forward.”– Chris Williamson
  • Embrace your weirdness, release the tiller, love yourself unconditionally, and life will take you to the right place
  • Many of the things you value about yourself, you didn’t choose. Take advantage of what you do have!
  • In business, if you do what everyone else is doing, you guarantee average results
  • Understand the difference between good ideas/policies andconceptual inertia
• Modern Wisdom Takeaways:
  • “The persona is incapable of receiving love, it can only receive praise”–Aubrey Marcus
    • Don’t let your value be dependent on your role
  • Let the good shit stick – Idea from Tim Ferriss
    • You never know what idea or conversation is going to turn into a profound experience
• People on Twitter are very prematurely certain and quickly bind an idea to their sense of self, and will aggressively defend themselves due to lack of ‘skin in the game’ and direct social costs
  • People like Sam Harris and Joe Rogan are great examples of having high social costs for supporting their own opinion
  • Our institutions are continuously losing public trust by not respecting the responsibility associated with the social costs of their information distribution & communication
• On the internet, if you sell your integrity, you can’t buy it back
  • The internet’s grift radar is so fine-tuned, your own audience will come after you

Read the full notes @ podcastnotes.org

Chris Williamson is the host of the Modern Wisdom podcast, a YouTuber, TEDx Speaker, and an ex-professional Party Boy! We have a wide ranging discussion with Chris in this episode of Infinite Loops, including topics like:

• The need to explore different ideas
• Impact of The Great Reshuffle
• Genetic Behaviorism
• Cultural difference in US vs UK
• Getting good at 'Networking'
• And a LOT more!

Follow Chris on his Twitter here: https://twitter.com/ChrisWillx and listen to his podcast on his YouTube channel: https://www.youtube.com/channel/UCIaH-gZIVC432YRjNVvnyCA