Huberman Lab Clips
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Science and science-based tools for everyday life from @hubermanlab
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Stop negotiating with yourself when the alarm goes off: The alarm goes off and there is no debate. No negotiating. Sort of robotic - the thing goes off and you do what you're supposed to do. Then go work out. Break a sweat and you will feel better and you will get energy from it. That is a guarantee. The only way it goes the other direction is going psycho hard: lift, run, surf and jujitsu in the same day. That is not a normal day. Jocko Willink on Andrew D. Huberman, Ph.D.
Huberman Lab Clips242,437 次观看 • 23 天前
Simple exercise to focus your mind and stop worrying: – Draw a line down the middle of a piece of paper – Left side: everything you're concerned about (world events, opinions, outcomes) – Right side: everything you can directly influence – The right side will almost always have just one thing: yourself – Break "yourself" down: how you think, how you speak to yourself, how you plan your day – Do this exercise once a month, or whenever sticky thoughts wake you up at 3am Retired Navy SEAL Andy Stumpf on Andrew D. Huberman, Ph.D.
Huberman Lab Clips796,363 次观看 • 2 个月前
Why your 3 hard workouts a week aren't enough: - Exercise and physical activity are not the same thing: walking, a walking treadmill at work, parking farther away - You are not reaching optimal health by training hard and sitting the other 23 and a half hours - Target 150-180 minutes a week of physical activity, or 30 minutes a day of low to moderate intensity - A nurse on her feet at 15,000 steps covers most of it. At a desk you have to add hours of walking on purpose Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips255,676 次观看 • 1 个月前
Xylitol kills the bacteria that causes cavities: – Streptococcus mutans eats xylitol instead of sugar, but can't produce acid when it does – No acid = no demineralization = no cavities – Xylitol also stops S. mutans from colonizing and forming biofilm on teeth – Reduces gum and soft tissue inflammation – Use xylitol gum or mints immediately after meals – Start with 1-2 mints per meal Andrew D. Huberman, Ph.D.
Huberman Lab Clips638,979 次观看 • 2 个月前
13 minutes of this a day will improve your focus: - Close your eyes and focus on your breathing for 13 minutes - Do it daily, but skipping a day still leaves benefits - Wendy Suzuki's lab at NYU found it enhances focus, mood, sleep and cognitive performance - Even 5 minutes a day has outsized effects, from work with Dr. David Spiegel at Stanford - Treat it as focus training, not mindfulness: refocus on your breath every time your mind drifts - A wandering mind is an unhappy mind, and refocusing all day raises happiness Andrew D. Huberman, Ph.D.
Huberman Lab Clips47,197 次观看 • 6 天前
You're taking the "strangeness of being alive" for granted: – 80,000 years ago, only ~8,000 humans survived on the planet — you descended from every bottleneck that came before – 70,000 generations of people had to meet, connect, and have children just for you to exist – Most people never pause to feel how unlikely (and how fragile) that is – Don't wait for a near-death experience to notice it – Next time you walk the dog, stop and feel it, it can be gone tomorrow Robert Greene on Andrew D. Huberman, Ph.D.
Huberman Lab Clips449,024 次观看 • 2 个月前
You're most likely to relapse when things go well: For some people the trigger is loss and stress. For others it's success. Usually it isn't the reward itself - it's the removal of the hypervigilant state required to keep their use in check. Seeing that you're most vulnerable when things are going well is the valuable insight. That's when you put barriers in place or go to more meetings. Dr. Anna Lembke on Andrew D. Huberman, Ph.D.
Huberman Lab Clips149,209 次观看 • 28 天前
The workout your gym routine is missing: Dr. Tommy Wood at the University of Washington published a paper on proprioception and staving off late onset dementia and Parkinson's. Proprioception is knowing where you are in space and correcting - you feel yourself falling left so you move right. A hack squat on a machine gives you none of it. Being outside does: uneven ground, your foot never landing in the same position, sights and smells coming in. So does sport, where you're reacting to the ball and your opponent. At least one session a week should challenge it. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips39,031 次观看 • 7 天前
You already have everything you need, you're just refusing to use it. – Stop waiting for a Rocky moment, real hard work looks like a dungeon, not a highlight reel – Motivation fades with age; discipline is what remains – Build your identity from the inside, no role models required – The "pipe dream" becomes real only through relentless, unglamorous repetition – You know the truth already, no seminar will give it to you David Goggins on Andrew D. Huberman, Ph.D.
Huberman Lab Clips379,657 次观看 • 2 个月前
The exact number of sets you need to grow muscle: - 10 working sets per muscle group per week is the minimum threshold - Aim for 15-20 sets per muscle group per week - Well-trained lifters: 20-25 sets per week - Split it up: 3 sets of 10 on Mon/Wed/Fri beats cramming it all into one session - Every set has to be taken to fatigue or near muscular failure - Intensity drives strength. Volume drives hypertrophy Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips230,295 次观看 • 1 个月前
Action is the cure for most of your problems: – Acknowledge what happened: mourn it, celebrate what was, then move on – Get your "gear back on" immediately, don't wait for the feeling to pass – Take action fast, the longer adversity sits unchallenged in your head, the stronger it gets – The action doesn't have to be massive, just forward movement – Do a quick analysis: why did it go wrong, what gate do I need to jump through next time – Then go execute that next step Jocko Willink on Andrew D. Huberman, Ph.D.
Huberman Lab Clips297,838 次观看 • 2 个月前
Muscle protein synthesis caps out around 55 grams: - You assimilate all the protein you ingest, even 100 grams - But only about 50-55 grams goes into skeletal muscle protein synthesis - The rest is oxidized: used for fuel or gluconeogenesis, not stored - Hard resistance training in the hours before that meal does not raise the ceiling Dr. Gabrielle Lyon on Andrew D. Huberman, Ph.D.
Huberman Lab Clips79,609 次观看 • 20 天前
Why nicotine is so addictive and hard to quit: "It's highly addictive. Forget the blood pressure and the vasoconstriction, that's all bad." "The reason people like nicotine is it's a stimulant that calms you down." "I know of nothing else that puts you in that plane of alert but calm that is reasonably low cost, that is legal." "The reason so many young people are taking it is because it gets them right in that plane of alert but calm but it has all these negative effects that go with it." "I asked some young folks about nicotine, how many milligrams are you taking? They'll say 9 milligrams. How many times per day? They'll say eight times per day. I'm like, oh my god." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.
Huberman Lab Clips413,700 次观看 • 3 个月前
"A professional shows up every day, stays on the job all day, does not take success or failure personally." "An amateur worries about how they feel. A professional doesn't care how they feel. They do it." "All you have to do is say to yourself, I'm going to attack this thing as if I were Kobe Bryant." "Turning pro does have a cost. A lot of times you have to leave people behind." "Groups of friends will have an unspoken compact among them that we're all going to stay mediocre. That's the deal." Steven Pressfield on Andrew D. Huberman, Ph.D.
Huberman Lab Clips369,655 次观看 • 3 个月前
How to restore a brain damaged by cannabis: - Quit cannabis in any form first - Emphasize behaviors that support endothelial cell blood flow to the brain - Regular cardiovascular and weight training exercise - Adequate sleep, healthy nutrition, healthy metabolic function and weight - Good social connection, no smoking and no nicotine - Recovery depends on how much you used, how often and which strains If you are 14 to 25 and using even occasionally, be very concerned about the long-term effects. Andrew D. Huberman, Ph.D.
Huberman Lab Clips142,413 次观看 • 1 个月前
Emulsifiers in processed foods break down your gut barrier: Emulsifiers are added for shelf stability so things don't separate and moisture is retained. Many of them disrupt the mucus layer lining your gut. Once that barrier is disrupted you move toward inflammation. In animal models that leads toward metabolic syndrome. Artificial sweeteners hit the microbiome the same way. Work out of the Weizmann Institute ties them to metabolic syndrome too. Studied in isolation these components have a direct negative impact on gut biology. Justin Sonnenburg on Andrew D. Huberman, Ph.D.
Huberman Lab Clips132,384 次观看 • 1 个月前
EMDR works but it's incomplete: - Erasing a trauma takes two steps: extinguish the old response, then relearn a new narrative and attach reward to the old event - EMDR taps into the first step only. Deliberate side to side eye movements reduce activation of the threat reflex while you retell the event - Standard retelling starts with a huge amplitude response that drops with each repeat. EMDR sneaks around the corner of that - Attaching reward requires high amplitude arousal, a feeling of victory. EMDR has no active component for that Many people get great relief from it. On its own it is not the whole therapy. Andrew D. Huberman, Ph.D.
Huberman Lab Clips57,728 次观看 • 16 天前
.Jocko Willink's take on detachment in problem solving: - Step outside the problem before you try to solve it, you can't see clearly from inside it - Most problems only need a small adjustment, detachment shows you where - "Roger that. No factor. Move on." Save reactions for what actually matters Andrew D. Huberman, Ph.D.
Huberman Lab Clips177,058 次观看 • 1 个月前
"I use a special type of motivation. It's called f*ck you motivation." "Whatever you got inside you, anger, negative emotions, use it all. Use it all like fire." "Transforming the negative energy, which could be destructive to myself or maybe other people around me, taking it, alchemy, changing it into something else." "I wanted to keep my head down and keep that hunger going." "Not one person said I wish I worked harder. So I think we have to just make the most of the moment, make the most of each day." 6x Mr. Olympia Dorian Yates on Andrew D. Huberman, Ph.D.
Huberman Lab Clips276,540 次观看 • 3 个月前
The 5-minute breathing protocol that beat meditation: - Double inhale through the nose, then a long passive exhale to lungs empty - The second inhale snaps collapsed alveoli open so you offload more carbon dioxide - 5 minutes a day, the minimal effective dose, in over 100 subjects - Tested against sitting meditation, box breathing and cyclic hyperventilation - Cyclic sighing won on mood around the clock, not just during the practice - It also lowered resting heart rate and improved sleep on 24-hour tracking @SaraSzalMD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips39,668 次观看 • 12 天前