Huberman Lab
Huberman Lab
#health&fitness #science

The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Master Stress: Tools for Managing Stress & Anxiety | Episode 10

March 08, 2021 1:38:24 0.0 MB Downloads: 0

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.


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Timestamps

  • (00:00:00) Introduction
  • (00:04:41) Emotions: A Logical Framework of Brain-Body Loops
  • (00:10:29) Stress: The (Falsely Narrow) Animal Attack Narrative
  • (00:14:31) The Stress RESPONSE: Generic, Channels blood, Biases Action
  • (00:21:08) Tools to Actually Control Stress: Reduce Alertness or Increase Calm
  • (00:24:15) The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”
  • (00:29:45) The Fastlane to Calm
  • (00:34:53) Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
  • (00:36:50) Cyclic Sighing For Calm and Sleep Induction
  • (00:37:57) Nasal Breathing For Cosmetic, Immune and Performance Enhancement
  • (00:38:46) Two Breathing Centers In The Brain
  • (00:39:45) Breathing For Speaking Clearly
  • (00:40:39) The 3 Types of Stress: Short, Medium and Long-Term
  • (00:42:10) Positive Effects of Short-Term Stress: Immunity and Focus
  • (00:45:32) Adrenalin (Epinephrine) Deploys Killer Immune Cells
  • (00:46:40) Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
  • (00:50:58) Inflammation Is Useful and Good, In the Short Term
  • (00:52:02) Procrastination and Self-Manufactured Nootropics
  • (00:53:00) Relaxation Can Causes Illness
  • (00:54:30) Immune Activation Protocol
  • (00:55:20) Medium Term Stress: A Clear Definition
  • (00:56:07) Stress Threshold
  • (00:57:10) Stress Inoculation Tools: Separating Mind & Body, On Purpose
  • (00:59:50) Use Vision to Calm the Mind When the Body Is Agitated
  • (01:02:36) Beyond NSDR
  • (01:04:36) Long Term Stress: Definition, Measurement, Cardiovascular Risks
  • (01:06:30) Tools for Dealing With Long Term Stress
  • (01:08:20) The Oxytocin Myth
  • (01:09:15) Serotonin: Satiety, Safety
  • (01:12:00) Delight and Flexibility
  • (01:13:30) Chemical Irritants We Make But Can Control: Tackykinin
  • (01:15:40) Impactful Gratitude
  • (01:16:25) Non-Prescription Chemical Compounds For Additional Anti-Stress Support
  • (01:18:04) Melatonin: Cautionary Note About Adrenal Suppression
  • (01:19:15) Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway
  • (01:21:10) L-Theanine For Stress Reduction and Task Completion Anxiety
  • (01:23:00) Beware Taurine and Energy Drinks With Taurine
  • (01:23:30) Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
  • (01:25:50) Examine.com Is An Amazing Free Resource
  • (01:26:20) How This All Relates to Emotions: State Versus Demand = Valence
  • (01:32:00) Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
  • (01:34:00) Next Steps
  • (01:35:40) Topic Suggestions, Subscriptions and Reviews Please
  • (01:37:40) Additional Resources, Synthesis

 

Title Card Photo Credit: Mike Blabac


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