Huberman Lab Folgen

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.  Read the full show notes for this episode at 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. Duncan French   00:02:44 Sponsors: AG1, LMNT & Waking Up 00:05:44 Duncan’s Background in Exercise Science   00:11:45 How Certain Exercises Increase Testosterone   00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?   00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods   00:25:25 Training Frequency & Combining Workout Goals   00:29:35 How Stress Can Increase or Decrease Testosterone   00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth   00:46:55 Skill Development   00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition   00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance   00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis   00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”   01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)   01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance   01:12:40 Voluntarily Switching Between Different States of Arousal   01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna   01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data   01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute   01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation). Read the full show notes for this episode at 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 The Mind & Immune System, New Findings: Acupuncture & Fascia   00:03:16 Sponsors: AG1, LMNT & Waking Up 00:07:41 Foundational Tools & Practices for a Healthy Immune System   00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System   00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)   00:21:06 The Adaptive Immune System: Antibodies   00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing   00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods   00:34:20 Some Interleukins Are Anti-Inflammatory   00:34:56 Sickness Behavior   00:39:08 Some People Seek Care When Sick, Others Want to be Alone   00:42:00 Sickness Behavior & Depression: Cytokines   00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido   00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness   00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State   00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP   01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast   01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline   01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity   01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine   01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick   01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure   01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis   01:46:09 Histamines, Mast Cells   01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing   01:53:40 Mechanistic Science & Ancient Practices   01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.  Read the full show notes for this episode at 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 Introducing Dr. Samer Hattar, Ph.D.   00:02:33 Sponsors: AG1, LMNT & Waking Up 00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”   00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin   00:18:55 What Blind People See   00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness   00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps   00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed   00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test   00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”   00:44:55 Evening Sunlight; Blueblocker Warning   00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness   00:53:58 Screens at Night   00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning   01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules   01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus   01:07:19 Why Do We Sleep?   01:08:17 Effects of Light on Appetite; Regular Light & Meal Times   01:18:08 Samer’s Experience with Adjusting Meal Timing   01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition   01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor   01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms   01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited   01:37:50 How Samer Got into the Study of Light   01:39:33 Clock Gene mRNAs & More Accurate Biomarkers   01:41:08 Light as Medicine   01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)   01:43:35 How to Beat Jet Lag: Light, Temperature, Eating   01:50:44 Vigor: The Consequence of Proper Timing   01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap   01:54:10 Melatonin, Pineal Calcification   01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction   01:59:08 Daylight Savings: Much Worse Than It Might Seem   02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder   02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity   02:10:52 Synthesizing This Information, Samer on Twitter, Instagram   02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices