Huberman Lab Folgen

I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Heat & Health (00:03:37) Momentous Supplements (00:05:09) Sponsors: AG1, LMNT (00:09:31) Body Shell Temperature vs. Body Core Temperature (00:13:28) Thermal Regulation, Hyperthermia (00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA) (00:26:30) Protocols & Benefits of Deliberate Heat Exposure (00:33:37) Tools & Conditions for Deliberate Heat Exposure (00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health (00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation (00:47:56) Longevity & Heat Exposure, FOXO3 (00:52:30) Deliberate Cold & Heat Exposure & Metabolism (00:54:48) Deliberate Heat Exposure & Growth Hormone (01:04:32) Parameters for Heat & Cold Exposure (01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure (01:12:00) Heat Exposure & Growth Hormone (01:16:20) Tool: Hydration & Sauna (01:17:10) Heat, Endorphins & Dynorphins, Mood (01:28:44) Tool: Glabrous Skin To Heat or Cool (01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism (01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure (01:49:11) Benefits of Heat Exposure (01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Using Light to Improve Health (00:04:49) Sponsors: AG1, LMNT (00:09:56) Physics of Light, Electromagnetic Energy (00:12:23) Wavelengths of Light (00:15:38) How Light Penetrates Tissues (00:20:13) Light & the Body: Direct & Indirect Signals (00:28:35) Light, Seasonality & Melatonin (00:33:40) Melatonin: Regulatory & Protective Effects (00:38:49) Tools: Optimizing Melatonin Levels (00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen (00:58:09) Seasonality, Romantic Passion & Testosterone (01:02:13) Tool: Skin Sun Exposure & Testosterone (01:06:13) Light & Improved Pain Tolerance (01:11:55) Protocol: Sun Exposure & Chronic Pain (01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD) (01:19:44) Light & Enhanced Immune Function (01:23:30) Tool: Light During Winter Months (01:26:18) Light Therapies: Local vs. Systemic Exposure (01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light (01:32:44) Light Conditions & Sleep Optimization (01:39:00) Infrared Light, Skin & Wound Healing (01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT) (01:49:20) Infrared Light & Age-Related Vision Loss (01:59:36) Tools: Infrared Panels, Morning Exposure (02:05:22) Infrared Light at Night, Shift Work (02:08:35) Light Flicker Phototherapy & Neuroprotection (02:19:07) Phototherapies for Health (02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization    (00:03:28) Sponsors: AG1, LMNT (00:08:24) Preventative Medicine & Hormone Health  (00:14:17) The Six Pillars of Hormone Health Optimization (00:17:14) Diet for Hormone Health, Blood Testing (00:20:21) Exercise for Hormone Health  (00:21:06) Caloric Restriction, Obesity & Testosterone  (00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1 (00:29:08) Sleep Quality & Hormones (00:35:03) Testosterone in Women (00:38:55) Dihydrotestosterone (DHT), Hair Loss  (00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine (00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto  (00:52:30) Hair loss, DHT, Creatine Monohydrate (00:55:07) Hair Regrowth, Male Pattern Baldness (00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM (01:04:00) Oral Contraception, Perceived Attractiveness, Fertility  (01:10:31) Testosterone & Marijuana or Alcohol (01:14:27) Sleep Supplement Frequency (01:15:34) Testosterone Supplementation & Prostate Cancer  (01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein   (01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil  (01:30:54) Testosterone Replacement Therapy (TRT) (01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM  (01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats  (01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone (01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels  (01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency (01:56:44) Boron, Sex Hormone Binding Globulin (SHBG) (01:58:13) Human Chorionic Gonadotropin (hCG), Fertility (02:04:18) Prolactin & Dopamine, Pituitary Damage  (02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P) (02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)  (02:18:19) Blood Test Frequency  (02:19:41) Long-Term Relationships & Effects on Hormones (02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships (02:29:05) Cold & Hot Exposure, Hormones & Fertility (02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin  (02:37:24) Growth Hormone-Releasing Peptides (GHRPs) (02:39:38) BPC-157 & Injury, Dosing Frequency (02:45:23) Uses for Melanotan  (02:48:21) Spiritual Health Impact on Mental & Physical Health  (02:54:18) Caffeine & Hormones  (02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices