Huberman Lab Clips
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Science and science-based tools for everyday life from @hubermanlab
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Tinnitus is very common, also the No. 1 military disability & costs $1B per year to taxpayers. In most cases it’s preventable. It happens because of neuroplasticity gone awry. Neuroplasticity is also how you fix it. Dr. Michael Kilgard on Andrew D. Huberman, Ph.D.
Huberman Lab Clips247,050 görüntüleme • 16 gün önce
Chess prodigy Josh Waitzkin developed a process to achieve peak performance in any craft or career. He’s applied it to the world of investing, professional sports, science and more. The MIQ Process. It is not a quick fix, but rather a rewiring of your default settings. Andrew D. Huberman, Ph.D.
Huberman Lab Clips110,372 görüntüleme • 8 gün önce
How "micro-discipline" compounds into elite success: "Every single decision that you have in front of you in your life will have a slightly easier and a slightly harder choice. Make the slightly harder one more often than the slightly easier one." "It's micro-discipline that can make it seem as if you have this macro-discipline but that's not actually what it is. It's the little things that nobody sees that's what leads you to that end state." "I don't think it's ever by reflex. I think it's always by will." "How you do anything is how you do everything." Andy Stumpf on Andrew D. Huberman, Ph.D.
Huberman Lab Clips48,913 görüntüleme • 4 gün önce
How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. Alan Aragon on the Andrew D. Huberman, Ph.D. podcast
Huberman Lab Clips261,579 görüntüleme • 1 ay önce
Intermittent fasting protocol, benefits & myths: - Around 11-12 hours of fasting depletes liver glycogen, forcing the body to shift from burning carbohydrates to burning fat and producing ketone bodies. - Ketones are a cleaner fuel source. They generate less oxidative stress and require less energy to metabolize than glucose. - Ketones activate BDNF, supporting learning, memory, and neuroplasticity, while also increasing GABA to quiet mental noise and sharpen focus. - A 5:2 fasting protocol (500 calories on 2 days per week, normal eating the other 5) produced a 20% improvement in cognitive test scores compared to simple caloric restriction alone. - Early time-restricted eating (stopping food intake by 6-8 p.m.) produced a ~10 mmHg drop in blood pressure, comparable in magnitude to first-line hypertension medications. - Fasting doesn't cause muscle loss if paired with resistance training, prioritizing protein within the eating window is enough to preserve lean mass. Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.
Huberman Lab Clips53,672 görüntüleme • 8 gün önce
Optimal duration of cold and heat exposure for health benefits:" "when we calculated the numbers, we could see that it ended up being 11 minutes in total per week." "When we divide that out it corresponds to being in cold water 1 to 2 minutes at a time, but also in the sauna 10 to 15 minutes at a time." Susanna Søberg, PhD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips44,322 görüntüleme • 7 gün önce
Simple test for gauging recovery and workout readiness: "How do you know when a muscle is ready to be challenged again?" "If you're training when you're really sore, it's probably not a great idea and it's a good indication that that muscle's not recovered." "When you start to see a drop-off of 10% or so, or even greater, of your grip output, you really should skip the gym that day." Jeff Cavaliere on Andrew D. Huberman, Ph.D.
Huberman Lab Clips90,164 görüntüleme • 16 gün önce
Where BPC-157 peptide comes from and how it affects the body: - Croatian research group in the '90s isolated BPC-157 from a much larger 40,000-unit peptide naturally found in the gut - it is 15 amino acids long and is not something the body produces on its own. - Researchers theorized the stomach contained a cytoprotective compound after Pavlov's gastric juice experiments showed healing effects on GI tissue. - BPC-157 accelerates repair by upregulating VEGF signaling (new blood vessel formation), boosting nitric oxide synthesis, and increasing growth hormone receptors on tendons. - Corticosteroids normally halt wound healing - BPC-157 administered alongside them maintained or even improved healing outcomes in animal models. - In mouse models, BPC-157 reduced intoxication, blunted alcohol withdrawal symptoms, and appears to modulate dopaminergic signaling - effects that get far less attention than its musculoskeletal uses. Abud Bakri MD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips97,189 görüntüleme • 20 gün önce
How to follow Tim Ferriss' Slow-Carb Diet for fat loss and muscle gain: – Don't drink calories. Black coffee and unsweetened tea are fine. Everything else with calories is out. – Don't eat anything white or that could be white. This eliminates most starches including bread, rice, pasta, and oatmeal. – Eat 30 grams of protein within 30 minutes of waking up. This is a non-negotiable anchor for the diet. – Build every meal from three categories only: vegetables, beans and lentils, and a quality protein source. No fruit or fructose during the week. – Take one full cheat day per week. Anything goes. This serves as a release valve that makes the other six days sustainable. – No calorie counting needed. High fiber and high protein intake naturally limits how much you want to eat. Tim Ferriss on Andrew D. Huberman, Ph.D.
Huberman Lab Clips128,375 görüntüleme • 1 ay önce
.Peter Attia shares key strategies for preventing heart attack and heart disease: "The three major risk factors: blood pressure, keeping that in check, don't smoke, and ApoB. Everybody should get their ApoB measured." "Get the sleep right. Get the exercise right. If you're over nourished, let's correct that problem. If that doesn't work, then we've got pharmacotherapy."
Huberman Lab Clips861,039 görüntüleme • 8 ay önce
How & why to build a stronger neck: - Wrap a 5 lb plate in a towel, lie on a bench, and work all four directions: flexion, extension, and lateral on both sides. Slow and controlled, no explosiveness. - Start with one round and wait a day, "I guarantee you're going to be sore." - Neck training won't bulk up the neck the way trap work does. The deep neck muscles simply don't grow to large proportions. - Back pain during crunches is often a neck strength problem, not a core problem. Women are especially undertrained here. - A strong neck is also protective: "You become not only just resilient, but potentially life-saving by having a stronger neck." Jeff Cavaliere on Andrew D. Huberman, Ph.D.
Huberman Lab Clips83,685 görüntüleme • 26 gün önce
.Andy Galpin, PhD on how to know when you need a rest day: "The rule of thumb we use is three out of ten in terms of soreness. If you're more than three out of ten we're going to start asking questions. If you're higher than six out of ten we're probably not training." "HRV is much more sensitive to things like training induced overload. Any elevation in resting heart rate over more than three to five consecutive days is an indicator." "If you're really training hard and you like training hard and you just cannot force yourself to go anymore, that in itself can be a good indication that it's maybe not the day, maybe not the week." From his conversation on Andrew D. Huberman, Ph.D.
Huberman Lab Clips107,762 görüntüleme • 1 ay önce
Daily habit for increasing happiness & wellbeing: "If you start thinking about happiness and connection in terms of moments rather than some sort of illusion of some lasting long-term impact, then you start seeing opportunities to connect all over the place." "I take an interest in other people. I'll throw out compliments, any kind thought I will share with somebody." "What's a good day if not to string along a few good moments? And what's a good week if not to string along a few days that have some good moments in them?" Dr. Nick Epley on Andrew D. Huberman, Ph.D.
Huberman Lab Clips75,209 görüntüleme • 1 ay önce
How mental distancing improves willpower and self-control: "Self-control fails when we are not able to move in distance. When it's far away, it's easy. When it's close, it's really difficult." "Referring to yourself in the third person creates psychological distance that gives you just enough to think of it as far as opposed to close." "When you ask yourself 'What would Batman do?' you literally have to think like Batman. In other words, literally turning me and my cognitive system into somebody else." Dr. Kentaro Fujita on Andrew D. Huberman, Ph.D.
Huberman Lab Clips77,130 görüntüleme • 1 ay önce
Best supplements to fall asleep faster and stay asleep: – Magnesium threonate or magnesium bisglycinate shortens the time it takes to fall asleep and leads to deeper sleep. Both cross the blood-brain barrier and are also thought to support cognitive health and neuroprotection. – Apigenin, derived from chamomile, reduces anxiety and rumination before bed, making it easier to switch off thinking and fall asleep. – Myoinositol is the supplement to reach for if you fall asleep fine but wake up in the middle of the night. It shortens the time it takes to fall back asleep. – Theanine helps many people fall asleep but can cause excessively vivid dreams, which may jolt you awake. Avoid it if you are a middle-of-the-night waker. Andrew D. Huberman, Ph.D.
Huberman Lab Clips52,019 görüntüleme • 1 ay önce
Dr. Natalie Crawford (Natalie Crawford, MD) on why "unscented" products aren't always fragrance-free: "Unscented is a scent to mask other scents. So unscented just means you've masked a scent. What you really want to look for is fragrance-free. Because fragrance-free means we added no fragrance to it." From her conversation on Andrew D. Huberman, Ph.D.
Huberman Lab Clips57,984 görüntüleme • 1 ay önce
High intensity cardio protocol for improving VO2 max: "The Sugar Kane involves selecting some form of exercise that you can do at high intensity safely — for some of you it will be a stationary bike, for others running, for others rowing." Round 1: Go the maximum distance you can in two minutes. Round 2: Go that same distance as fast as you can. Round 3: Go all out again for the same duration as round two, with the goal of matching round one's distance. Andrew D. Huberman, Ph.D. Andy Galpin, PhD
Huberman Lab Clips36,146 görüntüleme • 1 ay önce
Cal Newport's advice on how to successfully delete social media: "I ran an experiment with 1,600 people and they all turned off all their social media for 30 days." "The ones who didn't succeed tended to just try to white knuckle it. The people who did succeed followed my advice to incredibly, aggressively pursue alternatives in those 30 days." "Go learn new hobbies, join things right away, get really structured about your day, get into exercise again." From the Andrew D. Huberman, Ph.D. podcast
Huberman Lab Clips42,698 görüntüleme • 1 ay önce
Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) shares science-backed habits used by top-performing students to optimize learning and memory: 1. Schedule consistent daily study sessions (3-4 hrs/day, split sessions). 2. Eliminate distractions (phone off, study alone). 3. Teach material to others ("Watch one, do one, teach one"). 4. Regularly quiz yourself. "Testing is one of the best ways to build our knowledge, retain our knowledge and offset forgetting."
Huberman Lab Clips312,772 görüntüleme • 1 yıl önce
James Clear: "Almost every thought that you have is downstream from what you consume." "When you choose who to follow on social media or which podcast to listen to or which book to read or what YouTube channel to watch, you are choosing your future thoughts in a sense." "If you want better, more productive, more creative thoughts, then you need better, more productive, more creative inputs." James Clear on Andrew D. Huberman, Ph.D.
Huberman Lab Clips20,177 görüntüleme • 19 gün önce