How to Focus to Change Your Brain
This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.
#HubermanLab #Focus #Neuroscience
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors
Reference: https://doi.org/10.1016/j.cub.2016.04...
Social & Website
Instagram:
/ hubermanlab
Twitter:
/ hubermanlab
Facebook:
/ hubermanlab
TikTok:
/ hubermanlab
LinkedIn:
/ andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Timestamps below.
00:00 Introduction
03:50 Plasticity: What Is it, & What Is It For?
06:30 Babies and Potato Bugs
08:00 Customizing Your Brain
08:50 Hard-Wired Versus Plastic Brains
10:25 Everything Changes At 25
12:29 Costello and Your Hearing
13:10 The New Neuron Myth
14:10 Anosmia: Losing Smell
15:13 Neuronal Birthdays Near Our Death Day
16:45 Circumstances for Brain Change
17:21 Brain Space
18:30 No Nose, Eyes, Or Ears
19:30 Enhanced Hearing and Touch In The Blind
20:20 Brain Maps of The Body Plan
21:00 The Kennard Principle (Margaret Kennard)
21:36 Maps of Meaning
23:00 Awareness Cues Brain Change
25:20 The Chemistry of Change
26:15 A Giant Lie In The Universe
27:10 Fathers of Neuroplasticity/Critical Periods
29:30 Competition Is The Route to Plasticity
32:30 Correcting The Errors of History
33:29 Adult Brain Change: Bumps and Beeps
36:25 What It Takes to Learn
38:15 Adrenalin and Alertness
40:18 The Acetylcholine Spotlight
42:26 The Chemical Trio For Massive Brain Change
44:10 Ways To Change Your Brain
46:16 Love, Hate, & Shame: all the same chemical
47:30 The Dopamine Trap
49:40 Nicotine for Focus
52:30 Sprinting
53:30 How to Focus
55:22 Adderall: Use & Abuse
56:40 Seeing Your Way To Mental Focus
1:02:59 Blinking
1:05:30 An Ear Toward Learning
1:06:14 The Best Listeners In The World
1:07:20 Agitation is Key
1:07:40 ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
1:12:00 Ultra(dian) Focus
1:13:30 When Real Change Occurs
1:16:20 How Much Learning Is Enough?
1:16:50 Learning In (Optic) Flow/Mind Drift
1:18:16 Synthesis/Summary
1:25:15 Learning With Repetition, Forming Habits
As always, thank you for your interest in science!
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
223
views
1
comment
Understanding and Using Dreams to Learn and to Forget
This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. Please put any questions or thoughts (or dreams!) you have in the comments section.
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors
Social:
Instagram -
/ hubermanlab
Twitter -
/ hubermanlab
Facebook -
/ hubermanlab
Website - https://hubermanlab.com
Join the Neural Network - https://hubermanlab.com/neural-network
Timestamps below.
00:00 Introduction
03:00 The Dream Mask
06:00 Cycling Sleep
08:10 Chemical Cocktails of Sleep
13:00 Motor Learning
16:30 High Performance with Less Sleep
17:45 Rapid Eye Movement Sleep
20:30 Paralysis & Hallucinations
23:35 Nightmares
24:45 When REM & Waking Collide
25:00 Sleeping While Awake
26:45 Alien Abductions
29:00 Irritability
30:00 Sleep to Delete
32:25 Creating Meaning
34:10 Adults Acting Like Children
36:20 Trauma & REM
37:15 EMDR
39:10 Demo
44:25 Ketamine / PCP
45:45 Soup, Explosions, & NMDA
48:55 Self Therapy
50:30 Note About Hormones
51:40 Measuring REM / SWS
53:15 Sleep Consistency
56:00 Bed Wetting
58:00 Serotonin
59:00 Increasing SWS
59:50 Lucidity
1:02:15 Booze / Weed
1:03:50 Scripting Dreams
1:04:35 Theory of Mind
1:07:55 Synthesis
1:10:00 Intermittent Sleep Deprivation
1:11:10 Snoring Disclaimer
1:11:40 New Topic
1:15:50 Corrections
1:17:25 Closing Remarks
As always, thank you for your interest in science!
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/]
155
views
1
comment
How to Defeat Jetlag, Shift Work & Sleeplessness
In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.
#HubermanLab #Jetlag #Sleep
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors
Social & Website
Instagram:
/ hubermanlab
Twitter:
/ hubermanlab
Facebook:
/ hubermanlab
TikTok:
/ hubermanlab
LinkedIn:
/ andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Timestamps below.
00:00 - Introduction
04:15 - The bedrock of sleep-rest cycles
07:05 - Night owls and morning larks
08:22 - “The perfect schedule”
11:04 - The 100K Lux per morning goal
15:15 - Keeping your biological clock set
16:15 - Reset your cortisol
21:22 - Jetlag, death and lifespan
23:00 - Going East versus West
28:45 - The key to clock control
31:01 - Your Temperature Minimum
36:30 - Temperature and Exercise
41:20 - Eating
42:50 - Go West
44:15 - Pineal myths and realities
51:13 - The Heat-Cold Paradox
53:45 - Staying on track
55:30 - Nightshades
57:00 - Emergency resets
57:30 - Psychosis by light
58:05 - Shift work
1:02:40 - The Temperature-Light Rule
1:04:20 - Up all night: watch the sunrise?
1:06:45 - Error correction is good
1:08:20 - NSDR protocols/implementation
1:10:44 - The frog skin in your eye (not a joke)
1:16:39 - Why stress turns your hair white
1:17:24 - Ovaries or testes?
1:18:25 - Babies and bright light
1:21:40 - Polyphasic sleep
1:25:25 - Ultradian cycles in children
1:27:38 - Teens and puberty
1:29:50 - Light before waking for better sleep
1:31:20 - Older people and cicadian rhythms
1:33:48 - Sleepy Supplements
1:42:00 - Red Pills & Acupuncture
1:43:50 - Highlights
1:48:30 - Feedback and Support
As always, thank you for your interest in science!
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
101
views
Using Science to Optimize Sleep, Learning & Metabolism
“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.
#HubermanLab #Science
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors
Social & Website
Instagram:
/ hubermanlab
Twitter:
/ hubermanlab
Facebook:
/ hubermanlab
TikTok:
/ hubermanlab
LinkedIn:
/ andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Timestamps:
0:00 - Introduction
5:50 - Moonlight & Fire
9:25 - Red Light: Good & Bad
15:45 - Why Blue-Blockers Are Unscientific
19:20 - Eyeglasses, Contact Lenses & Windows
22:05 - Adding Up Your Lights
24:30 - “Netflix Inoculation” With Light
25:25 - How The Planet Controls Your Energy
27:00 - A Season For Breeding (?)
31:15 - Melatonin / Serotonin
33:50 - Epinephrine vs Adrenaline: Same? Different?
35:00 - Exercise & Your Sleep
40:30 - Neuroplasticity & Food/Chemicals/NSDR
44:10 - Using Sound & Smell To Learn Faster
46:45 - Dream Meaning & Remembering
48:15 - Waking Up Paralyzed
49:40 - Nap/Focus Ratios For Accelerated Learning
52:45 - Hypnotizing Yourself
54:05 - Smart Drugs
1:01:10 - Magnesium: Yay, Nay, or Meh?
1:02:10 - How Apigenin Works
1:04:30 - Serotonin: Slippery Slope
1:05:35 - The Frog Experiment
1:08:35 - Temperature
1:10:30 - Morning Chills
1:28:00 - Eating For Heating
1:30:30 - Vagal Pathways For Gut-Brain Dialogue
1:31:50 - Sex Differences
1:33:50 - Self Experimentation
As always, thank you for your interest in science!
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
76
views
Master Your Sleep & Be More Alert When Awake
Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours".
Note: a special episode devoted to shift workers and jetlag is coming out soon.
As always, thank you for your interest in science!
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors
Social & Website
Instagram:
/ hubermanlab
Threads: https://www.threads.net/@hubermanlab
Twitter:
/ hubermanlab
Facebook:
/ hubermanlab
TikTok:
/ hubermanlab
LinkedIn:
/ andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter
Timestamps can be found below:
Introduction - 0:00
What Is Sleep Really For? - 3:30
Sleep Hunger - 6:15
Caffeine: Devil & Angel - 9:00
Timing Your Sleep Properly - 12:20
Release Your Hormones (At The Right Times) - 14:15
(Pineal) Melatonin Warning - 18:45
Strange Vision Is Good Vision - 24:30
Blue Light Is Great! - 32:50
The Real Problem With Smartphones - 37:00
Blind / Low Vision People - 38:30
Using Exercise & Food To Set Your Clock - 39:45
The Power of Sunset - 42:00
The Healthy Holes In Your Skull - 46:43
Bad Light - 48:15
Light Location - 51:11
Fire / Candlelight - 53:00
When To Eat - 54:00
How To Wake Up Earlier - 55:40
Using The Body To Control The Mind - 1:08:00
Drugs & Supplements - 1:10:00
Sleep Walking - 1:18:00
Office Hours - 1:20:00
Links to several of the tools mentioned in this episode are listed below:
10 Min Yoga Nidra Script (no cost):
• Yoga Nidra - Guided Meditation to Rel...
35 Min Yoga Nidra Script (no cost):
• I AM Yoga Nidra™ led by Liam Gillen
Research Supported Hypnosis Scripts: https://www.reveri.com
Independent Supplement Research Site: https://examine.com
#HubermanLab #Science #Sleep
Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
79
views
How Your Nervous System Works & Changes
Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system— a phenomenon known as neuroplasticity.
The information sets the stage for all Huberman Lab Podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more.
Timestamps for the episode can be found below. Thank you for your interest in science. We'll see you next week.
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors
Social & Website
Instagram:
/ hubermanlab
Threads: https://www.threads.net/@hubermanlab
Twitter:
/ hubermanlab
Facebook:
/ hubermanlab
TikTok:
/ hubermanlab
LinkedIn:
/ andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter
Timestamps
0:00 Introduction
5:00 What is the Nervous System
8:55 Deja Vu
10:50 How War, Guns & Soap Shaped Our Understanding of the Brain
13:30 Jennifer Aniston Neurons
14:30 Sensations
16:10 Magnetic Sensing & Mating
17:30 Perceptions & The Spotlight of Attention
18:30 Multi-Tasking Is Real
20:10 Bottom-Up vs. Top-Down Control of Behavior
21:15 Focusing the Mind
21:55 Emotions + The Chemicals of Emotions
24:30 Antidepressants
27:40 Thoughts & Thought Control
28:35 Actions
33:20 How We Control Our Impulses
36:25 Neuroplasticity: The Holy Grail of Neuroscience
41:20 The Portal to Neuroplasticity
46:40 Accelerating Learning in Sleep
50:20 The Pillar of Plasticity
55:00 Leveraging Ultradian Cycles & Self Experimentation
#HubermanLab #Neuroscience
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
72
views