Huberman Lab Folgen

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  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 Introduction, Blood Glucose & Mortality, Mice Vs. Humans   00:06:18 Sponsors: AG1, LMNT & Waking Up 00:09:42 Neuroplasticity Protocols & Online Lecture   00:11:20 Feeding, Fasting, Performance   00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets   00:19:48 Feeding-Induced Health Conditions   00:25:33 Time Restricted Eating: When We Eat Is Vital   00:29:45 The Eight Hour Feeding Window   00:31:26 Feeding Deep Into the Night Is Bad (In Humans)   00:36:33 Liver Health   00:39:45 Time Restricted Feeding Protocol: Rules   00:41:35 When to Start & Stop Eating   00:45:38 Gastric Clearance, Linking Fasting to Sleep   00:52:35 Effects of Specific Categories of Food   00:55:40 Precision In Fasting: Protocol Build   00:59:30 4-6 Hour Feeding Windows   01:03:08 Protein Consumption & Timing for Muscle   01:08:13 How to Shift Your Eating Window   01:13:20 Glucose Clearing, Exercise & Compounds   01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways   01:27:40 Gut Health: Fasting, Clock Genes and Microbiota   01:29:15 Non-Alcoholic Fatty Liver   01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol   01:38:40 Fertility   01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting   01:43:20 Eating Every-Other-Day   01:45:29 Adherence   01:47:15 Mental Focus & Clarity   01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase   01:53:15 What Breaks a Fast? Rules & Context   01:58:50 Artificial Sweeteners, Plant-Based Sweeteners   02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt   02:06:42 My Circadian Clock, Zero-App   02:08:20 Odd (But Common) Questions   02:09:23 Effects of Sauna & Dehydration on Blood Glucose   02:11:12 The Ideal Fasting Protocol   02:24:00 More Resources, Ways to Support Us, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science. 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. Craig Heller, Physiology & Performance   00:02:20 Sponsors: AG1, LMNT & Waking Up 00:06:45 Cold Showers, Ice Baths, Cryotherapy   00:10:45 Boundary Layers   00:11:55 Cooling Before Aerobic Activity to Enhance Performance   00:14:45 Anaerobic Activity Locally Increases Muscle Heat   00:16:45 Temperature Gates Our Energy Use   00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail   00:22:10 Cooling Off: Most Methods are Counterproductive   00:26:43 Exercise-Induced Brain Fog   00:27:45 Hyperthermia   00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face   00:38:00 Cooling Your Brain via The Upper Face; Concussion   00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms   00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling   00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling   00:51:00 Enhancing Endurance with Proper Cooling   00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling   00:58:20 How You Can Use Palmer Cooling to Enhance Performance   01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area   01:04:40 Hypothermia Story, Ideal Re-Heating Strategy   01:11:40 Paw-lmer Cooling for Dog Health & Performance   01:12:45 Warming Up, & Varying Temperature Around the Body   01:17:35 Cooling-Enhanced Performance Is Permanent   01:19:55 Anabolic Steroids versus Palmer Cooling   01:24:00 Female Athletic Performance   01:25:18 Shivering & Cold, Metabolism   01:26:55 Studies of Bears & Hibernation, Brown Fat   01:31:10 Brown Fat Distribution & Activation In Humans   01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache   01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis   01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance   01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks   01:48:44 Synthesis   01:49:30 Supporting the Podcast & Scientific Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine.  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 Introduction & Tool 1 to Induce Lasting Dopamine   00:05:04 Sponsors: AG1, LMNT & Waking Up 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators   00:09:58 What Dopamine (Really) Does   00:15:30 Two Main Neural Circuits for Dopamine   00:18:14 How Dopamine Is Released: Locally and Broadly   00:22:03 Fast and Slow Effects of Dopamine   00:25:03 Dopamine Neurons Co-Release Glutamate   00:28:00 Your Dopamine History Really Matters   00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience   00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines   00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise   00:46:46 Tool 4 Caffeine Increases Dopamine Receptors   00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”   00:56:46 Your Pleasure-Pain Balance & Defining “Pain”   01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine   01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release   01:15:28 Smart Phones: How They Alter Our Dopamine Circuits   01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention   01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection   01:24:20 Caffeine & Neurotoxicity of MDMA   01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits   01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses   01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine   01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation   01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine   01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine   01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours   01:55:36 Pornography   01:56:50 Wellbutrin & Depression & Anxiety   01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning   02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity   02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am   02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy   02:08:20 Tool 14 Huperzine A   02:10:02 Social Connections, Oxytocin & Dopamine Release   02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application   02:14:22 Zero-Cost & Other Ways To Support Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices