Andrew Huberman - Great Day News

How Hearing & Balance Enhance Focus & Learning | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus.

I explain how the auditory system captures sound ...waves and how the brain interprets these signals to make sense of the environment. I also discuss the use of white noise and binaural beats to support brain states conducive to learning, focus and relaxation. Additionally, I explain how the vestibular system helps maintain balance and examine practical tools to enhance auditory learning, cognitive performance and mood.

Read the episode show notes: https://go.hubermanlab.com/9QzqNcc

More Huberman Lab Essentials: https://go.hubermanlab.com/essentials

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*Timestamps*
00:00:00 Huberman Lab Essentials; Hearing & Balance
00:00:55 Ears, Sound Waves, Cochlea
00:04:42 Sound & Direction, Ventriloquism Effect, Cupping Ears
00:08:09 Binaural Beats, Alertness, Calmness, Learning, Anxiety
00:12:27 Tool: White Noise & Learning
00:15:54 White Noise, Hearing Loss & Child Development
00:20:02 Auditory Learning, Cocktail Party Effect, Tool: Remember New Names
00:24:06 Balance, Ears, Vestibular System
00:29:17 Improve Dynamic Balance, Tool: Improve Mood & Learning, Tilted Exercise
00:32:11 Recap & Key Takeaways

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimerShow More

How Hearing & Balance Enhance Focus & Learning | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explore how the auditory ...

How Smell, Taste & Pheromones Shape Behavior | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explore how your sense of ...

In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people.

I explain how these ...senses help us detect chemicals in the environment and respond to a variety of environmental cues. I discuss the connection between the olfactory system and cognitive performance, and I provide practical tools to enhance learning, sensory function, and brain health. Additionally, I examine how chemical signals exchanged between people subtly influence emotions, biology, and social bonds.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to air every Monday.

Read the episode show notes: https://go.hubermanlab.com/kMvy0Rh

More Huberman Lab Essentials: https://go.hubermanlab.com/essentials

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Newsletter: https://www.hubermanlab.com/newsletter

*Timestamps*
00:00:00 Huberman Lab Essentials; Smell & Taste
00:02:04 Tears, Biological Response & Communication
00:05:05 Smell, Innate vs Learned Response, Memory
00:08:31 Accessory Olfactory Pathway, Pheromones, Vandenbergh effect
00:10:41 Smell & Alertness, Smelling Salts, Tool: Nasal Breathing & Learning
00:14:06 Tool: Increase Sense of Smell; Brain Health, Olfactory Neurons
00:16:54 Traumatic Brain Injury & Olfactory Dysfunction
00:19:07 Smell, Alertness, Smelling Salts, Tool: Peppermint
00:21:15 Taste Modalities & Functions; Taste & Digestive System
00:27:30 Pheromones, Coolidge Effect, Humans & Chemical Communication
00:33:34 Recap & Key Takeaways

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimerShow More

Protocols to Improve Vision & Eyesight | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I discuss the science of ...

In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health.

I explain how the eyes and brain ...work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health.

Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and full-length episodes will continue to be released every Monday.

Read the episode show notes: https://go.hubermanlab.com/FYmmr1L

More Huberman Lab Essentials: https://go.hubermanlab.com/essentials

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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter

*Timestamps*
00:00:00 Huberman Lab Essentials; Improve Vision
00:01:01 Eyes, Lens, Eyelashes
00:02:40 Retina, Photoreceptors & Brain
00:06:34 Eyesight & Subconscious Vision Effects
00:07:25 Time of Day & Retina, Tool: Morning Sunlight Exposure
00:10:25 Tool: Reduce Nearsightedness & Outdoor Time
00:10:56 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze
00:14:43 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation
00:17:36 Binocular Vision, Lazy Eye, Children
00:20:25 Hallucinations & Visual System
00:21:38 Improve & Test Vision, Tool: Snellen Chart
00:23:44 Support Vision, Tool: Vitamin A & Vegetables
00:25:11 Supplements, Lutein, Astaxanthin
00:27:32 Recap & Key Takeaways; Cardiovascular System

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimerShow More

How to Build Endurance | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explain how to build ...

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance.

I discuss how endurance—the ability to sustain effort—requires the ...coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort.

Read the episode show notes: https://go.hubermanlab.com/PH5df16

Join the Huberman Lab Neural Network newsletter: https://go.hubermanlab.com/Y05kduw

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*Timestamps*
00:00:00 Huberman Lab Essentials; Build Endurance
00:00:50 Energy Sources, ATP, Oxygen
00:04:14 Neurons & Willpower, Glucose & Electrolytes
00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors
00:10:35 Muscular Endurance, Protocol, Concentric Movements, Mitochondria
00:17:14 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries
00:21:07 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol
00:27:47 High-Intensity Aerobic Endurance, Adaptations
00:30:06 Brain & Body Adaptations, Heart
00:33:57 Hydration, Tool: Galpin Equation
00:35:38 Supplements, Stimulants, Magnesium Malate
00:36:27 Recap & Key Takeaways

#HubermanLab #Science #Health #Endurance

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimerShow More

Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I discuss how to build muscle ...

Lose Fat With Science-Based Tools | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explore how the nervous ...

How to Learn Skills Faster | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explore how to improve ...

Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I discuss the critical role ...

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance.

I explain why overheating can hinder performance and endurance and how ...techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations.

Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes: https://go.hubermanlab.com/ZYC4CTc

*Follow Huberman Lab*
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter

*Timestamps*
00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature
00:03:03 Temperature Homeostasis, Vasoconstriction & Vasodilation
00:05:38 Elevated Heat & Performance Barrier
00:07:21 Regulating Temperature, Glabrous Skin, “AVAs”
00:11:16 Strength Training & Heat Effects, Tool: Palmar Cooling
00:14:47 Endurance, Temperature & Willpower
00:18:21 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature
00:21:49 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery
00:25:10 NSAIDs (Tylenol) & Training
00:27:35 Recap & Key Takeaways

#hubermanlab #strength #endurance

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimerShow More

Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explain how specific ...

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and ...managing stress.

I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will continue to be released every Monday.

Read the full episode show notes: https://go.hubermanlab.com/IcLrgLk

*Follow Huberman Lab*
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter

*Timestamps*
00:00:00 Huberman Lab Essentials; Immunity & Energy
00:01:34 Cortisol, Epinephrine (Adrenaline)
00:03:32 Cortisol & Epinephrine Biology
00:05:20 Timing Cortisol Release, Tool: Morning Sunlight Exposure
00:07:36 Daytime Stress, Learning & Cortisol
00:08:59 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT
00:13:52 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System
00:17:55 Brief Stressors & Immune System
00:21:37 Chronic Stress, Cortisol, Hunger & Food Choice
00:23:56 Stress & Gray Hair?
00:24:33 Reduce Cortisol & Supplements, Ashwagandha, Apigenin
00:26:18 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting
00:28:54 Recap & Key Takeaways

#HubermanLab #Science #ImmuneSystem

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimerShow More

How to Control Your Metabolism by Thyroid & Growth Hormone | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explain how two key ...

How to Control Hunger, Eating & Satiety | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explain how hormones ...

In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite.

I describe how the body senses ...nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, while our full-length episodes will continue to be released every Monday.

Read the full episode show notes: https://go.hubermanlab.com/Ao6Skcc

This Huberman Lab Essentials is from the full-length Huberman Lab episode, “How Our Hormones Control Our Hunger, Eating & Satiety": https://youtu.be/17O5mgXZ9ZU

*Resources*
Is a Calorie a Calorie? Processed Food, Experiment Gone Wrong (Robert Lustig): https://www.youtube.com/watch?v=nxyxcTZccsE

*Timestamps*
00:00:00 Huberman Lab Essentials; Hormones, Sexual Development
00:00:56 Hunger, Hypothalamus, Cortex & Mouth
00:04:40 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing
00:08:56 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite
00:12:09 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals
00:16:49 Insulin, Glucose, Type 1 & 2 Diabetes
00:19:55 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose
00:23:01 Tool: Exercise & Stable Blood Sugar
00:25:51 Metformin, Ketogenic Diet, Blood Glucose
00:28:13 Diabetes, Urine & Blood Sugar
00:30:37 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite
00:33:45 Recap & Key Takeaways

#HubermanLab #Science #Hormones

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimerShow More

How to Optimize Testosterone & Estrogen | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I explain how to optimize ...