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The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Huberman Lab

In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation.

We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Craig Heller 

(00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction 

(02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance 

(04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue 

(07:19) Sponsor: Carbon 

(09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel? 

(11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke 

(15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces 

(17:48) Tool: Loosen Grip & Performance; Gloves & Socks 

(19:21) Cooling Brain via Upper Face 

(20:41) Sponsor: AG1 

(22:05) Cooling Brain to Offset Concussion? 

(23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss 

(26:17) Improve Aerobic Endurance & Cooling Palms 

(27:11) CoolMitt; Ice Cold Is Too Cold 

(30:11) Sponsor: Function 

(31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face 

(35:28) Acknowledgments

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller

In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality.

Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.

I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.

If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help.

Read the the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

BetterHelp: https://betterhelp.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00) Cortisol 

(1:29) Stress, Tool: Daily Cortisol Rhythm 

(3:16) Cortisol & Directing Energy, Glucose, Adrenals 

(6:39) Sponsors: Carbon & BetterHelp 

(10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol 

(17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis 

(24:57) Rapid & Delayed Stress Response, HPA Axis 

(28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight 

(36:58) Sponsors: AG1 & David 

(39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD) 

(41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake 

(49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule 

(57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood 

(1:01:19) Sponsor: LMNT 

(1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice 

(1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens 

(1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color 

(1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates 

(1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome 

(1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol 

(1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium 

(1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns 

(1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine 

(2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol 

(2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health 

(2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Control Your Cortisol & Overcome Burnout

In this Huberman Lab Essentials episode, I explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options. 

I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Joovv: https://joovv.com/huberman

Timestamps

00:00:00 Attention-Deficit/Hyperactivity Disorder (ADHD)

00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory

00:05:22 Sponsor: Eight Sleep

00:07:03 Dopamine & Focus; Default Mode Network & Task Network

00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar

00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants

00:18:05 Sponsor: Joovv

00:19:18 Children, Learning to Focus & ADHD Prescriptions

00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision

00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training

00:30:39 Sponsor: AG1

00:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering

00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine

00:36:01 Modafinil, Armodafinil

00:36:51 Acetylcholine, Alpha-GPC

00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution

00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use

00:41:56 Recap & Key Takeaways

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: ADHD & How Anyone Can Improve Their Focus

My guest is Dr. Nirao Shah, MD, PhD, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. We discuss how the brains of males and females differ and how those differences arise from different genes and hormones during fetal development, in childhood and adulthood. We discuss what drives male- versus female-specific behaviors and how hormonal fluctuations across the lifespan, including puberty, the menstrual cycle, menopause and aging – affect behavior, cognition and health. Additionally, we discuss how biology relates to gender identity and the impact of hormone therapies on brain circuits that regulate mating, parenting and social bonding. 

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui: https://mauinuivenison.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Nirao Shah

00:02:11 Mice, Humans & Brain, Biological Conservation

00:05:25 Hormones, Nature vs Nurture

00:07:13 Biological Sex Differences, Chromosomes & SRY Gene, Hormones 

00:16:01 Sponsors: Maui Nui & Eight Sleep

00:19:09 Androgen Mutations, Feminization & Masculinization 

00:22:04 SRY Gene; Animals & Sexual Trans-Differentiation

00:27:49 Hormones & Biological Brain Differentiation 

00:31:22 Congenital Adrenal Hyperplasia, Androstenedione; Stress & Pregnancy

00:35:56 Genes, Brain Differentiation & Sexual Identity; Congenital Adrenal Hyperplasia

00:43:37 Testosterone, Estrogen & Brain Circuits

00:47:27 Sponsors: AG1 & LMNT

00:50:36 Intersex Individuals, Castration

00:52:23 Female Sexual Behavior, Brain, Testosterone & Pheromones

00:57:58 Identify as Heterosexual or Homosexual, Difference in Hormone Levels?

01:00:42 Gender, Sexual Orientation & Hormones; Hormone Replacement Therapy

01:10:21 Aromatization; Steroid Hormones & Gene Expression

01:15:00 Kids & Changing Gender Identity

01:19:05 Sexual Behavior, Refractory Period & Male Brain, Tacr1 Cells

01:21:31 Sponsor: Function

01:23:19 Hypothalamus, Dopamine, Prolactin, Cabergoline, Libido, Dopamine

01:27:05 Brain Circuits, Aggression & Sexual Behavior

01:32:40 Refractory Period; Age, Testosterone & Libido

01:36:07 Tacr1 Cells in Females, Periaqueductal Gray & Innate Behaviors

01:40:00 Parenting Behaviors & Brain Circuits; Pet Dogs

01:43:12 Oxytocin, Pair Bonding, Vasopressin; Biological Redundancy 

01:47:22 Libido, Melanocortin, Tacr1 Neurons; GLP-1 Agonists, Clinical Trials; Kisspeptin

01:56:43 Female Brain Changes, Menstrual Cycle, Pregnancy, Menopause; Estrogen; Men & Hormone Fluctuation?

02:04:10 Life Experience Male vs Female, Sex Recognition, Behaviors & Context

02:16:05 Pain Management; Endocrine Disrupters, Gender Identity

02:21:03 Future Projects

02:24:29 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Male vs. Female Brain Differences & How They Arise From Genes & Hormones | Dr. Nirao Shah

In this Huberman Lab Essentials episode, my guest is Dr. Matthew Johnson, PhD, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Pratt’s Institute for Advanced Diagnostics and Therapeutics.

We explore the science and therapeutic potential of psychedelic medicine, including psilocybin, MDMA and LSD. We discuss how these substances can profoundly alter perception and self-identity, providing long-lasting relief from depression, addiction and trauma when used in controlled clinical settings. We also discuss microdosing and emerging research on psychedelics’ potential to support recovery from neurological injuries. 

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

00:00:00 Matthew Johnson; Psychedelics

00:01:44 Different Classes of Psychedelics

00:04:33 Psychedelics & Altering Models

00:06:18 Sponsor: David

00:07:33 LSD, Psylocibin & Serotonin

00:09:55 Psychedelic Clinical Trials

00:13:40 Therapy, Trust, Psychedelics

00:16:47 Letting Go & Psychedelic Experience, Self-Representation, Lasting Changes

00:22:31 Sponsors: AG1 & BetterHelp

00:25:26 MDMA, Dopamine & Serotonin; Bad Trips & Transcendental Experience

00:28:49 Dangers of Psychedelics

00:31:11 Microdosing Psychedelics, Antidepressant

00:35:27 Head Injuries, Psychedelics, Depression

00:38:29 Acknowledgements

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson

My guest is Dr. Chris McCurdy, PhD, FAAPS, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. We discuss kratom’s wide-ranging effects, including its use for boosting energy, enhancing mood, managing pain and as a potential opioid substitute, while also explaining its critical safety concerns and addictive potential, especially for kratom-derived/isolate products. We also discuss plant-based compounds more generally for their potential benefits and risks. Dr. McCurdy offers a balanced perspective on kratom and other plant-based and naturally occurring medicinal compounds, highlighting and contrasting their promise for human health with potential serious risks.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

Eight Sleep: https://eightsleep.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Chris McCurdy

00:02:51 Kratom (Mitragyna speciosa), Origin, Effects, Low vs High Doses

00:07:19 Sponsors: David Protein & Eight Sleep

00:10:07 Kratom, Traditional Use vs Commercial Kratom Products, Absorption

00:17:00 Kratom Products, Serving Size, Kids; Semi-Synthetics; Tool: Understand Kratom Product Labels

00:23:16 Kratom Products & Various Desired Effects; Physical Dependence

00:32:53 Different Kratom Usage Patterns, Opioid Dependence

00:36:59 Alkaloid Compounds, Nitrogen, Nicotine; Animals & Self-Experimentation

00:47:47 Sponsors: AG1 & ROKA

00:51:05 Medicine Development, Disconnection from Nature, Product Concentrations

00:59:00 Alkaloids & Natural Products, Opium Poppy, Coca Leaf, Tool: Kratom Leaf vs Extracts (Kratom-Derived/Kratom Isolates)

01:09:06 Is It Safe for Kids to Consume Kratom Products?

01:12:19 Kratom, Energy, Mood & Pain Management, Dose; Caffeine 

01:16:56 Respiratory Depression & Kratom Products

01:20:16 Sponsor: Function

01:22:04 Kratom Leaf vs Derivatives, FDA Regulations, Usage Guidelines

01:26:59 Kratom, Alcohol Consumption, Respiratory Failure?

01:29:09 Kratom Alkaloids, Mood & Stimulant Effects, Multiple Pathways for Pain Relief

01:38:17 Plant Alkaloids & Chemical Defense, Kratom & Antifungal Alkaloids; Geckos

01:44:35 White, Red & Brown Vein Kratom, Leaf Processing; Terpenes

01:51:08 Kratom as an Anti-Depressant?; Discontinuing Kratom Use, Opioid Use

01:58:03 Kratom, Drug Interactions & Seizure, Opioids

02:01:51 Cacao Beans, Chocolate

02:09:34 Coca-Cola, Coca Plant & Cocaine, History of Soft Drinks

02:19:49 Career Journey, Pharmacy, Chemistry & Education, Lobelia

02:28:44 Nicotine; Natural Products & Career Journey, Salvia divinorum, Kratom

02:40:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Health Effects & Risks of Kratom, Opioids & Other Natural Occurring Medicines | Dr. Chris McCurdy

In this Huberman Lab Essentials episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder.

I explain how brain circuits, hormones such as leptin and reward systems interact to regulate appetite, satiety and overall eating behaviors. I also discuss the serious health risks associated with anorexia, explain how disrupted eating habits contribute to its development and highlight evidence-based treatments for anorexia. Finally, I explore binge eating and bulimia, discussing the underlying causes and the pharmacological treatments commonly used to support recovery.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Eating Disorders

00:01:05 Fasting, Intermittent Fasting, Healthy Eating

00:06:10 Self-Diagnosis Caution

00:07:20 Sponsor: LMNT

00:08:52 Eating Disorders, Anorexia Nervosa

00:12:39 Hunger & Satiety; Appetite, Body Fat & Brain

00:17:20 Homeostasis & Reward Systems, Eating Disorders

00:21:12 Sponsor: AG1

00:22:49 Anorexia, Puberty, Hyperacuity & Food

00:25:55 Decision-Making vs Reflexes/Habits, Anorexia

00:29:29 Anorexia & Breaking Habits, Therapies & Family-Based Models

00:32:08 Distorted Self-Image & Anorexia

00:35:03 Sponsor: Function

00:36:43 Bulimia & Binge-Eating Disorder, Impulsivity & Prescription Treatments

00:40:28 Recap & Key Takeaways

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging

My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Our Place: https://fromourplace.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Marc Berman

00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory

00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature

00:11:26 Sponsors: Helix Sleep & BetterHelp

00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus 

00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments

00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals

00:27:12 Nature Images & Sounds, Cognitive Benefits

00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics

00:40:44 Time Perception & Nature; Art Galleries

00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature

00:52:47 Sponsors: AG1 & Our Place

00:55:59 Nature, Time & Widening Attention; Fractals & Nature

01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention

01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature 

01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media

01:24:44 Sponsor: LMNT

01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration

01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span

01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks

01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums

01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors

02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing

02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman

In this Huberman Lab Essentials episode my guest is Dr. Robert Sapolsky, PhD, a professor of biology, neurology and neurological sciences at Stanford University. 

We discuss different types of stress and how our perception of stress as harmful or beneficial largely depends on context. He also explains how testosterone amplifies pre-existing behaviors and tendencies, and he highlights the crucial role of estrogen in supporting brain and body health. We also discuss daily cognitive practices for stress mitigation and how modern life, influenced by social media and complex social hierarchies, shapes our responses to stress.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Robert Sapolsky

00:00:23 Positive & Negative Stress; Excitement, Amygdala 

00:02:47 Testosterone & Brain, Aggression, Hierarchy

00:06:27 Sponsors: Function & LMNT

00:09:18 Testosterone, Motivation, Challenge & Confidence

00:13:52 Dopamine, Testosterone & Motivation

00:16:20 Estrogen, Brain & Health, Replacement Therapies

00:18:12 Stress Mitigation

00:22:09 Sponsors: AG1 & David

00:24:59 Cognitive Practices for Stress Mitigation, Individual Variability, Consistency

00:27:18 Stress, Perception & Individual Differences 

00:29:39 Context, Stress & Brain

00:32:47 Social Media, Context, Multiple Hierarchies

00:35:57 Acknowledgments 

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky

My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Wealthfront**: https://wealthfront.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Alan Aragon

00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)

00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein

00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size

00:23:00 Sponsors: Carbon & Wealthfront

00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility

00:36:53 Dietary Protein & Body Composition

00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength

00:51:24 Sponsors: AG1 & David

00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise

01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet

01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation

01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake

01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss

01:30:16 Sponsor: Function

01:32:04 Caffeine, Exercise & Fat Loss

01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience

01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality

01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone

02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition

02:07:04 Collagen Supplementation, Skin Appearance

02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C

02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets

02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller

Lyt når som helst, hvor som helst

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