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5 steps to hydrate for better performance: - Start training hydrated: half an ounce of water per pound of body weight - Maintain during training using the body weight divided by 30 equation - Rehydrate after with 125% of what you lost - Drink 16 oz first thing in... show more

Huberman Lab Clips

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How to reduce nighttime urination: "Daily fluid target is 8 oz (240 ml) per hour for the first 10 hours after waking." "Gulping fluid moves it through your system faster than sipping due to mechanosensors in the gut; in the evening, sip rather than gulp to slow excretion." "Limit intake to 5-8 oz between the 10-hour post-waking mark and bedtime, assuming adequate daytime hydration." "Waking once or twice per night to urinate is normal; following this protocol can reduce that number to zero for most people." Andrew D. Huberman, Ph.D.

How to reduce nighttime urination: "Daily fluid target is 8 oz (240 ml) per hour for the first 10 hours after waking." "Gulping fluid moves it through your system faster than sipping due to mechanosensors in the gut; in the evening, sip rather than gulp to slow excretion." "Limit intake to 5-8 oz between the 10-hour post-waking mark and bedtime, assuming adequate daytime hydration." "Waking once or twice per night to urinate is normal; following this protocol can reduce that number to zero for most people." Andrew D. Huberman, Ph.D.

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How to taper to get faster without losing fitness: - Cut training volume by about 50% for a week for every 8 weeks of hard training - Keep intensity where it is - volume drives fatigue, not intensity - Keep your frequency. 4 days a week stays 4 days a week or you get lethargic - Cut the junk volume first: the medium pace work, not race tempo or recovery - Expect a 3-8% performance jump within days - 3 weeks of taper in collegiate runners held VO2 max and grew fast twitch fiber size ~10% Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

How to taper to get faster without losing fitness: - Cut training volume by about 50% for a week for every 8 weeks of hard training - Keep intensity where it is - volume drives fatigue, not intensity - Keep your frequency. 4 days a week stays 4 days a week or you get lethargic - Cut the junk volume first: the medium pace work, not race tempo or recovery - Expect a 3-8% performance jump within days - 3 weeks of taper in collegiate runners held VO2 max and grew fast twitch fiber size ~10% Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

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On single glass of water can start the hydration process of your body in the morning, drink water regularly to keep your body

On single glass of water can start the hydration process of your body in the morning, drink water regularly to keep your body

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How to breathe while lifting weights: - Inhale before the eccentric phase, not during it, lock in, then start the movement - Exhaling during the concentric is fine, especially if the load isn't maximal - For 1-3 rep max efforts: hold the full breath for the entire rep - For longer sets: batch your reps, then breathe at lockout or a safe, unloaded position - Never catch your breath mid-rep with the weight on you - As you approach failure, increase breathing frequency, but always reset in a safe position Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

How to breathe while lifting weights: - Inhale before the eccentric phase, not during it, lock in, then start the movement - Exhaling during the concentric is fine, especially if the load isn't maximal - For 1-3 rep max efforts: hold the full breath for the entire rep - For longer sets: batch your reps, then breathe at lockout or a safe, unloaded position - Never catch your breath mid-rep with the weight on you - As you approach failure, increase breathing frequency, but always reset in a safe position Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

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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.

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.

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How to stop procrastinating: – When unmotivated, don't clean, scroll, or wait it out – Do something harder and more uncomfortable than your current state – The steeper you drop dopamine, the faster you rebound out of it – Cold shower or cold immersion works: raises dopamine for hours and forces your system to rebound faster – The discomfort is the mechanism, not a side effect Andrew D. Huberman, Ph.D.

How to stop procrastinating: – When unmotivated, don't clean, scroll, or wait it out – Do something harder and more uncomfortable than your current state – The steeper you drop dopamine, the faster you rebound out of it – Cold shower or cold immersion works: raises dopamine for hours and forces your system to rebound faster – The discomfort is the mechanism, not a side effect Andrew D. Huberman, Ph.D.

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82,814 Aufrufe • vor 2 Monaten

Hypertrophy training is idiot-proof: - Any set between 5-30 reps builds equal muscle - Sweet spot is 8-30 reps per set. Past 30 it fades, below 8 it fades - You must take sets to muscular failure. That's the only caveat - Three drivers: mechanical tension, muscle damage, metabolic stress - You only need one of the three, not all three - A little soreness is fine. Not so sore it cuts your total volume Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Hypertrophy training is idiot-proof: - Any set between 5-30 reps builds equal muscle - Sweet spot is 8-30 reps per set. Past 30 it fades, below 8 it fades - You must take sets to muscular failure. That's the only caveat - Three drivers: mechanical tension, muscle damage, metabolic stress - You only need one of the three, not all three - A little soreness is fine. Not so sore it cuts your total volume Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

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Sleeping is the only way you can get rid of adenosine. But if you drink caffeine before you sleep—your body can't get through all of the adenosine it has built up. Because your body is still trying to get rid of the caffeine in your system.

Sleeping is the only way you can get rid of adenosine. But if you drink caffeine before you sleep—your body can't get through all of the adenosine it has built up. Because your body is still trying to get rid of the caffeine in your system.

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This is what happens to your body when you drink lemon water at the morning.

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.Andrew D. Huberman, Ph.D. explains the importance of getting sunlight as soon as you wake up in the morning. #FallonTonight

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How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

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How to fall asleep faster and break the anxiety loop: – Practice Yoga Nidra (NSDR) daily, stay awake but completely motionless – It trains your brain to enter a parasympathetic (relaxed) state deliberately – Relaxation is a skill most people never practice, this builds it at zero cost – If you wake at night, remind yourself: your body will get the sleep it needs – Breaking the anxiety-about-sleep loop is the key to fixing chronic insomnia – Transcendental meditation may mimic some functions of REM sleep via theta wave activity Dr. Gina Poe on Andrew D. Huberman, Ph.D.

How to fall asleep faster and break the anxiety loop: – Practice Yoga Nidra (NSDR) daily, stay awake but completely motionless – It trains your brain to enter a parasympathetic (relaxed) state deliberately – Relaxation is a skill most people never practice, this builds it at zero cost – If you wake at night, remind yourself: your body will get the sleep it needs – Breaking the anxiety-about-sleep loop is the key to fixing chronic insomnia – Transcendental meditation may mimic some functions of REM sleep via theta wave activity Dr. Gina Poe on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

10,594 Aufrufe • vor 2 Monaten

My morning routine before I work out is non-negotiable. Before I touch a weight or step on the mat, I do the same thing every single morning: at least 16oz of water with a hydrogen tablet (a powerful antioxidant that helps neutralize free radicals first thing in the morning) a handful of macadamia nuts, and my supplements. When you wake up, you’re already dehydrated. You’ve just gone 7-8 hours without water, and your cells are depleted of the minerals they need to actually function. Drinking plain water sometimes isn’t enough. With sodium, magnesium, and potassium, water can fully cross the cell membrane and get inside where it’s needed. That’s intracellular hydration — and it’s the difference between feeling sharp and feeling foggy, between a strong workout and a sluggish one. The macadamia nuts give me the protein and healthy fats I need to stabilize blood sugar before I move. And my supplements (tailored specifically to my body and what it needs) work significantly better when I’m properly hydrated. By the time I’m ready to train, my body is actually primed to perform! Your morning routine is either working for you or against you. Make hydration the first thing you do, and make sure it counts. 🙂

My morning routine before I work out is non-negotiable. Before I touch a weight or step on the mat, I do the same thing every single morning: at least 16oz of water with a hydrogen tablet (a powerful antioxidant that helps neutralize free radicals first thing in the morning) a handful of macadamia nuts, and my supplements. When you wake up, you’re already dehydrated. You’ve just gone 7-8 hours without water, and your cells are depleted of the minerals they need to actually function. Drinking plain water sometimes isn’t enough. With sodium, magnesium, and potassium, water can fully cross the cell membrane and get inside where it’s needed. That’s intracellular hydration — and it’s the difference between feeling sharp and feeling foggy, between a strong workout and a sluggish one. The macadamia nuts give me the protein and healthy fats I need to stabilize blood sugar before I move. And my supplements (tailored specifically to my body and what it needs) work significantly better when I’m properly hydrated. By the time I’m ready to train, my body is actually primed to perform! Your morning routine is either working for you or against you. Make hydration the first thing you do, and make sure it counts. 🙂

Mark Hyman, M.D.

145,551 Aufrufe • vor 4 Monaten

This is one of the most slept on ways to get in great shape in minimal time - shadow boxing with dumbbells First time? Go slow. Keep punches to ~80% of full extension. Get warmed up and let your body get used to throwing (and catching) weight in various planes But this gets my heart rate up faster than anything else. It always leaves my lats quite sore. I have much faster hands. I like to look in a mirror and aim at hitting my head in the mirror (target practice). Throw through your entire body, engage your core and stay balanced Set aside 10 minutes, maybe 2-3x/week. Start with ~30 seconds on and then 1-2 minutes recovering. A form of high intensity training where you don't need to leave the house and it's highly functional These are 10 lb dumbbells but start wherever you're comfortable and seriously take it easy the first time because I can almost guarantee you will be very sore if you haven't moved like this and there is a higher chance of injury if your body isn't conditioned or used to progressing movements Warmup set below - notice how I ease into it and gradually pick up the pace The point is not to have great boxing form (yet), it's to effectively move and control weight through space as quickly as you can control

This is one of the most slept on ways to get in great shape in minimal time - shadow boxing with dumbbells First time? Go slow. Keep punches to ~80% of full extension. Get warmed up and let your body get used to throwing (and catching) weight in various planes But this gets my heart rate up faster than anything else. It always leaves my lats quite sore. I have much faster hands. I like to look in a mirror and aim at hitting my head in the mirror (target practice). Throw through your entire body, engage your core and stay balanced Set aside 10 minutes, maybe 2-3x/week. Start with ~30 seconds on and then 1-2 minutes recovering. A form of high intensity training where you don't need to leave the house and it's highly functional These are 10 lb dumbbells but start wherever you're comfortable and seriously take it easy the first time because I can almost guarantee you will be very sore if you haven't moved like this and there is a higher chance of injury if your body isn't conditioned or used to progressing movements Warmup set below - notice how I ease into it and gradually pick up the pace The point is not to have great boxing form (yet), it's to effectively move and control weight through space as quickly as you can control

Dillon Loomis

31,229 Aufrufe • vor 1 Monat

MIT students gave AI a body. the camera sees what’s in front of you. you say what you want. the device moves your fingers with small electric pulses. it plays piano without training. it draws what you describe. it mixes a drink while you watch your own arm do it. the brain is Claude. six people built this in 48 hours. and this is just the hand.

MIT students gave AI a body. the camera sees what’s in front of you. you say what you want. the device moves your fingers with small electric pulses. it plays piano without training. it draws what you describe. it mixes a drink while you watch your own arm do it. the brain is Claude. six people built this in 48 hours. and this is just the hand.

Damian Player

195,760 Aufrufe • vor 5 Monaten

To fall asleep you first have to forget where your body is. Andrew Huberman explained that one of the key steps into sleep is losing track of body position. An old technique that circulated years ago involved slowly moving the eyes side to side, then in circles, then toward the nose while exhaling. He tried it and often woke up the next morning without remembering the transition. A pair of researchers at MIT later built on the same idea with a sleep mask that gently stimulates the muscles behind the ears, creating the eye movements for you. Huberman said it can drop people into sleep in under six minutes. You feel a light twitch at first, adjust it, and then the eyes simply start moving on their own. He has no financial relationship with the company. A simple physiological lever most of us never think about.

To fall asleep you first have to forget where your body is. Andrew Huberman explained that one of the key steps into sleep is losing track of body position. An old technique that circulated years ago involved slowly moving the eyes side to side, then in circles, then toward the nose while exhaling. He tried it and often woke up the next morning without remembering the transition. A pair of researchers at MIT later built on the same idea with a sleep mask that gently stimulates the muscles behind the ears, creating the eye movements for you. Huberman said it can drop people into sleep in under six minutes. You feel a light twitch at first, adjust it, and then the eyes simply start moving on their own. He has no financial relationship with the company. A simple physiological lever most of us never think about.

Camus

296,970 Aufrufe • vor 3 Monaten

How to trigger muscle growth: – Metabolic disturbance - blood flow restriction at 20-30% of your 1 rep max taken to failure works equally as well as heavy lifting – Mechanical tension - heavy load, ~8 rep sets – Muscle damage - effective, but not required at all – You only need 1 of the 3 to grow, but the signal must be loud enough or frequent enough to convince your nucleus to spend resources – To build muscle your body needs amino acids (supply) + carbohydrates (energy to power protein synthesis) – If protein intake is low, your body may redistribute amino acids from undertrained muscles to trained ones Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

How to trigger muscle growth: – Metabolic disturbance - blood flow restriction at 20-30% of your 1 rep max taken to failure works equally as well as heavy lifting – Mechanical tension - heavy load, ~8 rep sets – Muscle damage - effective, but not required at all – You only need 1 of the 3 to grow, but the signal must be loud enough or frequent enough to convince your nucleus to spend resources – To build muscle your body needs amino acids (supply) + carbohydrates (energy to power protein synthesis) – If protein intake is low, your body may redistribute amino acids from undertrained muscles to trained ones Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

17,803 Aufrufe • vor 1 Monat

WATER DRINKING HACK: BURN FAT!! Yes, drinking water actually burns calories. Did you know that when you drink 1 liter of water, your body burns 35 calories? So let's assume an average intake of 3 to 4 liters, you will easily burn 100 calories on top of your normal expenditure. How that works is that your body reduces the temperature of the water to the body's core temperature, and that actually burns calories. So if you ever needed any incentive to stay hydrated, think about that. And whenever you are trying to go into a calorie deficit, think about increasing a little bit your water intake. Not only that it creates volume in your stomach, making you less hungry, it actually burns calories. Did you know?

WATER DRINKING HACK: BURN FAT!! Yes, drinking water actually burns calories. Did you know that when you drink 1 liter of water, your body burns 35 calories? So let's assume an average intake of 3 to 4 liters, you will easily burn 100 calories on top of your normal expenditure. How that works is that your body reduces the temperature of the water to the body's core temperature, and that actually burns calories. So if you ever needed any incentive to stay hydrated, think about that. And whenever you are trying to go into a calorie deficit, think about increasing a little bit your water intake. Not only that it creates volume in your stomach, making you less hungry, it actually burns calories. Did you know?

Chris MMHealth

34,453 Aufrufe • vor 11 Monaten

Drink water according to your body weight.

Drink water according to your body weight.

𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗖𝗵𝗲𝗺𝗶𝘀𝘁

54,675 Aufrufe • vor 5 Monaten