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.

Optimize Your Brain with Science-based Tools | Episode 8

February 22, 2021 1:30:34 0.0 MB Downloads: 0

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!


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Timestamps

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


Title Card Photo Credit: Mike Blabac


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