Huberman Lab Folgen

This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them. 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 Your Sense of Self: Interoception   00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation   00:03:45 Sponsors: AG1, LMNT & Waking Up 00:08:22 Main Drivers of Feelings & Performance   00:11:45 Brain-Body: A Mechanical & Chemical Dialogue   00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue   00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing   00:29:08 Sensing Lung Pressure: Piezo Receptors   00:30:54 Carbon Dioxide, From Air to Blood   00:34:02 Protocol 5: Alert While Calm   00:40:50 Baroreceptors: Hering-Breuer Reflex   00:42:47 Gut Volume & The Desire to Open Your Mouth   00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting   00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar   00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients   00:58:58 Gut Acidity (Is Good)   01:02:20 Improving Nasal Microbiome   01:04:13 Inflammation & Microbiome: Fiber vs. Fermented   01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods   01:13:10 Leaking Guts, Auto-Immune Function & Glutamine   01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin   01:18:30 Probiotics & Brain Fog   01:21:45 Nausea: Happens in Your Brain; Area Postrema   01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.   01:30:40 Fever: Triggers and Control Knobs: OVLT   01:37:00 Protocol 10: Cooling the Blood Properly   01:38:53 Sensing Feelings, Vagus Nerve, Stress   01:41:50 Mental Emotions Reflect Bodily Conditions   01:45:00 Sensing Other People’s Emotions via the Body   01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat   01:50:40 Conclusions & Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Lex Fridman Ph.D., is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality.  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: Lex Fridman   00:02:29 Sponsors: AG1, LMNT & Waking Up   00:07:35 What is Artificial Intelligence?   00:26:46 Machine & Human Learning   00:32:21 Curiosity   00:36:55 Story Telling Robots   00:40:48 What Defines a Robot?   00:44:30 Magic & Surprise   00:47:37 How Robots Change Us   00:49:35 Relationships Defined   01:02:29 Lex’s Dream for Humanity   01:11:33 Improving Social Media   01:16:57 Challenges of Creativity   01:21:49 Suits & Dresses   01:22:22 Loneliness   01:30:09 Empathy   01:35:12 Power Dynamics In Relationships   01:39:11 Robot Rights   01:40:20 Dogs: Homer & Costello   01:52:41 Friendship   01:59:47 Russians & Suffering   02:05:38 Public vs. Private Life   02:14:04 How To Treat a Robot   02:17:12 The Value of Friendship   02:20:33 Martial Arts   02:31:34 Body-Mind Interactions   02:33:22 Romantic Love   02:42:51 The Lex Fridman Podcast   02:55:54 The Hedgehog   03:01:17 Concluding Statements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. 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: Protocols for sleep, mood, focus, exercise creativity   00:04:23 Sponsors: AG1, LMNT & Waking Up 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum   00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)   00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning   00:22:43 What To Do If You Can’t View The Sun: Blue Light   00:26:50 Protocol 4: Hydrate Correctly   00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking   00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon   00:32:30 What Actually Breaks A Fast & What Doesn’t?   00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea   00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise   00:48:30 Optimal Time of Day To Do Hard Mental Work   00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio   01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC   01:10:00 Protocol 9: Eat For Brain Function & Mood   01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range   01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com   01:31:15 Protocol 12: Hydrate Correctly, Nap Rules   01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine   01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep   01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work   01:55:00 Protocol 16: Preventing Middle of the Night Waking   01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep   02:05:20 Neural Network, Supplement Sources, Sponsors   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices