Podcasts about deliberate cold exposure

In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness. I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning. The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations. Find show notes with articles, resources and more at hubermanlab.com. Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Maui Nui: https://mauinui.com/huberman Timestamps 00:00:00 Exercise, Brain Health & Performance; Protocols Book 00:04:03 Sponsors: BetterHelp & Helix Sleep 00:06:55 Brain Health, Cardiovascular & Resistance Training 00:11:51 Exercise & Positive Impact on Brain Performance; Arousal 00:18:20 Learning & Arousal 00:23:18 Sponsors: AG1 & David 00:26:01 Exercise & Acute Learning 00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training 00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance 00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine 00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline 00:48:20 Tool: Core, Compound Movements; Mind-Body Connection 00:53:58 Sponsor: Function 00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training 01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity 01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health 01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training 01:19:54 Sponsor: Maui Nui 01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training 01:25:30 Injury & Exercise, Illness 01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise 01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence 01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow 01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures

In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults. We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa. Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep. The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Victor Carrión 00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance 00:11:41 Stressors, Perseverate; Children & PTSD 00:16:13 Transgenerational Trauma 00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol 00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms 00:31:48 Sponsor: AG1 00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD) 00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions 00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep 00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy 01:02:37 Sponsor: Function 01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox 01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative 01:18:11 Custom Toolbox Development; Energy 01:26:32 Tool: 4-Corner Square Response, Understanding Cues 01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners 01:38:47 Social Media, Boundaries 01:46:07 School, Yoga & Mindfulness Curriculum 01:55:31 Implementing School Mindfulness Programs, Sleep 02:00:52 Barriers to School Programs 02:06:08 Redefining Success, Identity 02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response 02:21:42 Listening to Kids & Adults 02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures

Support the show and get 50% off MCT oil with free shipping – just leave us a review on iTunes and let us know!Ice baths are everywhere these days. But is this "cool" trend really worth the hype - and the shivers? According to Kristin Weitzel, absolutely.As a renowned health expert and founder of Sherpa Breath and Cold, Kristin has witnessed firsthand the life-changing benefits of deliberate cold exposure. From boosting metabolism and improving sleep to conquering anxiety and building mental resilience, she believes cold is the ultimate gateway to optimal wellness.Join us as Kristin breaks down the science of cold therapy, including ideal temperatures, max times, and how to breathe your way to calm in the midst of the storm. Plus, she shares how her current #VanLife cold plunge tour is bringing these powerful practices to underserved communities across the country. Because getting healthier doesn't have to break the bank - or require a $10K ice tub."The shiver is where the magic happens. It's the signal to the body that you've done this practice, that it needs to adapt." ~Kristin WeitzelAbout Kristin Weitzel:Kristin Weitzel is a renowned health expert, nutrition specialist, fitness trainer, and master breathwork and cold exposure guide. Founder of Sherpa Breath and Cold and the Well Power podcast, she's on a mission to help people build stronger, healthier bodies and minds.With a focus on female physiology, Kristin takes a science-backed yet personalized approach to wellness. She's put over 3,000 people in ice baths, from pro athletes to those battling anxiety, depression, and trauma. Currently on a cold plunge tour in her van, Kristin is bringing her expertise to communities across the country.Resources:- Discover the groundbreaking ESS60 molecule, proven to extend life by 90%, at MyVitalC.com.Connect with Kristin Weitzel:- Website - https://www.sherpabreathandcold.com/ - Podcast - https://podcasts.apple.com/us/podcast/wellpower/id1514537566 - Instagram - https://www.instagram.com/biohacking.breath.cold/ Connect with Christopher Burres- Website - https://www.myvitalc.com/- Website - http://www.livebeyondthenorms.com/- Instagram - https://www.instagram.com/chrisburres/- TikTok - https://www.tiktok.com/@myvitalc - LinkedIn - https://www.linkedin.com/in/chrisburres/

In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.  I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one's mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying. By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  Waking Up: https://wakingup.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer

In this episode of "Between Two White Coats", join Dr. Plaster and Nurse Practitioner Amber as they dive into the intriguing world of deliberate cold exposure. They explore the science behind cold plunges, cryotherapy, and the remarkable effects these practices can have on your metabolism, mental toughness, and overall health. Whether you're curious about the benefits or just wondering if it's worth the chill, this episode will leave you informed and perhaps even inspired to take the plunge yourself! Hosted on Acast. See acast.com/privacy for more information.

In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.  We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women's health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women's metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman   Waking Up: https://wakingup.com/huberman  Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims' Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  Disclaimer & Disclosures

Episode Highlights With AdrienneHer story of autoimmune recovery and how it led her to learning about cold exposureWhy she was taking over 20 prescriptions daily and how she recoveredThe reason cold exposure is the one healing modality she would choose Drastic effects she noticed when she started doing ice bathsWhy ice baths can be so helpful and the physiological ways they help the bodyHow cold exposure creates norepinephrine and dopamineThe way cold exposure can help with resilience and mindsetCold exposure can help the lymphatic systemCold exposure vs sauna exposure and how to time them if you do bothSome simple and very inexpensive tips to get the benefits of cold even if you don't have a plungeHow to DIY cold exposure experience at homeResources We MentionMorozko Method™ Certification Course - Use code wellnessmama for a discountCold Plunge - Use code wellnessmama for a discountBlue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do by Wallace J. NicholsAdrienne's first cold plunge video

The ice queen herself! Adrienne has totally transformed my beliefs around what our bodies are capable of. Her experience and incredible wisdom are shared all over the world in many ways, all including a grounded feminine essence that is so needed and appreciated. Get ready for your beliefs, (and your relationship with the cold), to be forever expanded in the best way! Adrienne's Website: https://www.adriennejezick.com/ Adrienne's Instagram: https://www.instagram.com/adrienne_jezick/ Get the Morozko Forge Ice Bath: https://www.morozkoforge.com/ Adrienne's Guided Meditations: https://insighttimer.com/adriennejezick?_branch_match_id=1230503926728201599&utm_source=copy&utm_medium=home&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXz8wrzkzXyyjR943Icw7xySvPdk0CAIEZQnccAAAA Adrienne Jezick is a health enthusiast and entrepreneur who transformed her life through Deliberate Cold Exposure. After being diagnosed with three autoimmune conditions in 2012, including Hashimoto's, Eosiniphilic Esophagitis, and Urticaria, Adrienne sought to improve her health and wellbeing. Her journey led her to discover the power of ice baths, which enabled her to reverse all traces of her autoimmune conditions, and removed the need for her prescription medications. In addition to her personal transformation, Adrienne has also created a sensory immersive mindful meditation technique that can be used during the stress response in the cold, which can be used anywhere in life you experience extreme stress, The Morozko Method™. Her innovative approach to cold exposure and mindfulness led her to co-found Morozko Forge, an electric ice bath company that has quickly gained recognition for its cutting edge technology and commitment to health and wellness. Adrienne's passion for health and wellness, coupled with her entrepreneurial spirit and dedication to innovation, make her a leader in the field of cold exposure and mindfulness. Her personal story is a testament to the power of perseverance, determination, and an unwavering commitment to living a healthy and fulfilling life. Any suggestions, questions, concerns, or simply want to connect? Would love to hear from you: Hit me up, would love to connect! Instagram: https://www.instagram.com/vitamin.katie/ Website: https://katie-reines.squarespace.com/ Email: k.reines1@gmail.com Looking for personalized nutrition recommendations and accountability? Click here to apply for a free initial consultation with me: https://form.jotform.com/193528759357172 Use discount code 'VITAMINKATIE40' to save $40 on your NutriSense Continuous Glucose Monitor: https://www.nutrisense.io/ Natural fertility tracker with 99.4% accuracy at determining fertile vs non fertile days with code 'DAYSYUS+485' https://join.daysy.me/go.cgi?pid=485&... Hawaiian Ceremonial Cacao from Kokoleka Collective, use discount code 'KATIELOVE' : https://www.kokolekacollective.com/ 

Have you considered adding cold therapy to your care routine? Maybe you've been inundated with the ads for at home tubs and all the different ways exposure to cold water can benefit you and always wondered what the deal was? Well, if you've ever wanted to learn about the true power of deliberate cold exposure, then what better person to learn from than the woman who literally helped create the modern cold therapy industry?This week, Dr. Lauryn is joined by Adrienne Jezick to discuss all things deliberate cold exposure: its power, its benefits, the misconceptions and more. Adrienne Jezick is the co-founder of Morozko Forge, the coldest, cleanest, safest ice bath in the world. She is also the creator of The Morozko Method, a sensory immersive Deliberate Cold Exposure guidance practice. Her passion for deliberate cold exposure and her drive to create this industry came from using what she learned (and now teaches) to overcome debilitating autoimmune disorders in her body (you'll have to listen for the full story). During their conversation Adrienne walks Dr. Lauryn through her journey, the basics of what happens to our body during deliberate cold exposure, why we must teach our bodies to respond not react, what makes her methods unique, misconceptions about the practice, and much more. To learn more about Morozko Forge Ice Baths visit their website.Follow Morozko Forge: Instagram | YouTubeFind Adrienne's Guided Ice Bath Meditations here.Listen to the Morozko Method podcast: Spotify | AppleFollow Adrienne: Instagram | LinkedIn– – – – – Topic Introduction 00:00Multipassionate Chiropreneur Announcement (02:50)Guest Bio (06:10)Opening Prayer (08:30)Adrienne's Story that Led to Cold Plunge (09:32)First Exposure to Cold Therapy (15:22)Teaching Your Body to Respond not React (22:18)History and Contrast Therapy (31:00)The Deep Remembering of Society (34:48)Who Should or Shouldn't Do Cold Therapy (40:06)Breathe Works Place in Tandem with Deliberate Cold Exposure (43:55)Biggest Misconceptions (49:08)Getting the Full Experience and Being an Active Participant (58:24)All About Morozko Forge (01:03:30)– – – – – To join the waiting list for the Multipassionate Chiropreneur, visit here.Rate & subscribe wherever you get your podcasts!Join the Weekly Slay mailing list HEREIf you want to submit a question or have feedback, make sure to tell us:Website |

In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Plunge: https://plunge.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Mood & Mental Health Toolkit (00:03:10) Sponsors: Plunge, Eight Sleep & Waking Up (00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health (00:13:58) Pillar #1: Sleep & Sleep Routine (00:18:00) Pillar #2: Light, Sunlight (00:24:38) Tool: Nighttime Environment & Darkness (00:28:33) Pillar #3: Movement; Pillar #4: Nutrition (00:33:18) Sponsor: AG1 (00:34:51) Pillar #5: Social Connection (00:40:00) Pillar #6: Stress Control; Physiological Sigh (00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure (00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion (00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity (01:06:25) Sponsor: InsideTracker (01:07:26) Tool: Emotional Granularity (01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh (01:23:49) Tool: Unconscious Mind (01:26:54) Tool: Self-Concept, Self-Narrative Exercise (01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States (01:42:52) Tool: Journaling; Generative Drive (01:52:43) Tool: Processing Trauma (02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Dr. Thomas P Seager is an Associate Professor in the School of Sustainable Engineering at Arizona State University. He is the founder of a new concept called Self-Actual Engineering that emphasizes application of design principles for the top of Maslow's Hierarchy of Human Motivation, rather than the bottom. Seager co-founded the Morozko Forge ice bath company and is an expert in the use of ice baths for building metabolic and psychological resilience. https://seagertp.substack.com/ twitter: @seagertp https://www.instagram.com/seagertp/ Laurel Brennan, MOTR/L, RYT Resources:  ⁠⁠https://www.rootcauseology.com/⁠⁠ for information on Brain Health Services, Yoga, and⁠ ⁠Brain Health Retreats⁠ Instagram @rootcauseology⁠⁠ ⁠⁠ TikTok @rootcauseology⁠⁠ ⁠⁠Facebook @rootcauseology⁠⁠  YouTube RootCauseologywithLaurelBrennan Private⁠ ⁠Facebook Group, Brain Wellness & Dementia Prevention Schedule a Free Consultation

In this episode of the Red Eye Report, we discuss Deliberate Cold Exposure. Why are people buying cold exposure barrels for $1200? Are the health benefits really there? Also on the show, Marigold the alcoholic mink makes an appearance, and Teddy somehow gets Diablo 4 for super cheap.  theredeyereport.com facebook.com/redeyereport

Huberman Lab Key Takeaways Any cold exposure to the skin that you register as jarring or uncomfortable activates brown fat, increasing metabolismTip: don't worry so much about the specific temperature, think more about the difference in temperature between your skin and the waterAfter drop: blood vessels constrict in the cold to keep organs healthy; once you get out of the cold, blood vessels dilate again but the surface is still cold so core body temperature drops and induces a shiverCycling heat and cold? End on cold for best results“Cold is the most potent stressor activator of brown fat.” – Dr. Susanna SøbergPeople who work outside (e.g., farmers) or were more active earlier in life will maintain higher levels of brown fat after age 40Long-term benefits of deliberate cold exposure: lower blood pressure, improve insulin sensitivity, improve metabolism, improve heart rate, better glucose balanceCold & heat dose for optimal results: cold exposure 11 minutes per week, spread out across 2-3 sessions + 10-15 minutes per session (up to 30 minutes per week) The goal is to keep the stimulus, a stimulus – you don't want to build up the ability to hang out in cold for 11 minutes or sauna for an hourThere is a tipping point at which a good, hormetic stressor can feel like chronic stress to the body and you no longer receive additional healthy outcomesTrouble tolerating cold exposure? You will still get all the benefits if you leave your hands out of the water, wear a cap and submerge up to the neck, and/or wear booties on your feetRead the full notes @ podcastnotes.orgIn this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Plunge: https://plunge.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract Tickets: https://hubermanlab.com/tour Presale code: HUBERMAN Timestamps (00:00:00) Dr. Susanna Søberg (00:03:23) Sponsors: Plunge, Maui Nui, Thesis (00:06:49) The Brain-Body Contract (00:07:40) Physiology in Uncomfortably Cold Environments (00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort (00:17:37) Cold Showers vs. Immersion in Water, Brown Fat (00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis (00:25:22) Shiver, “After Drop”, Healthy Stress (00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure (00:35:48) Sponsor: AG1 (Athletic Greens) (00:37:02) Blood Pressure & Heath (00:38:26) Brown Fat, Insulin Sensitivity & Metabolism (00:45:07) Temperature Regulation, Brown Fat vs. White Fat (00:52:26) Cold Resilience, Scandinavia (00:59:07) Sponsor: InsideTracker (01:00:16) Winter Swimmers & Brown Fat; Discomfort (01:10:28) Sex differences & Brown Fat, Cold-Adapted (01:15:21) Diving Reflex & Parasympathetic Activation (01:18:44) Tool: Deliberate Cold & Sauna Protocol (01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat (01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health (01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions (01:38:09) Cold Exposure, Sleep Quality, Clothing (01:47:37) “Brown Fat Negative” & Shiver (01:52:13) Cold & Heat, Inflammation Reduction (01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism (01:59:39) Cold Exposure: Fed or Fasted? (02:00:32) Raynaud's Syndrome; Hand/Feet Protection in Cold (02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings (02:11:29) Children & Hypothermia Risk (02:17:16) Gender Differences & Cold Exposure (02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature (2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Plunge: https://plunge.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract Tickets: https://hubermanlab.com/tour Presale code: HUBERMAN Timestamps (00:00:00) Dr. Susanna Søberg (00:03:23) Sponsors: Plunge, Maui Nui, Thesis (00:06:49) The Brain-Body Contract (00:07:40) Physiology in Uncomfortably Cold Environments (00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort (00:17:37) Cold Showers vs. Immersion in Water, Brown Fat (00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis (00:25:22) Shiver, “After Drop”, Healthy Stress (00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure (00:35:48) Sponsor: AG1 (Athletic Greens) (00:37:02) Blood Pressure & Heath (00:38:26) Brown Fat, Insulin Sensitivity & Metabolism (00:45:07) Temperature Regulation, Brown Fat vs. White Fat (00:52:26) Cold Resilience, Scandinavia (00:59:07) Sponsor: InsideTracker (01:00:16) Winter Swimmers & Brown Fat; Discomfort (01:10:28) Sex differences & Brown Fat, Cold-Adapted (01:15:21) Diving Reflex & Parasympathetic Activation (01:18:44) Tool: Deliberate Cold & Sauna Protocol (01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat (01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health (01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions (01:38:09) Cold Exposure, Sleep Quality, Clothing (01:47:37) “Brown Fat Negative” & Shiver (01:52:13) Cold & Heat, Inflammation Reduction (01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism (01:59:39) Cold Exposure: Fed or Fasted? (02:00:32) Raynaud's Syndrome; Hand/Feet Protection in Cold (02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings (02:11:29) Children & Hypothermia Risk (02:17:16) Gender Differences & Cold Exposure (02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature (2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

What if there was one tool out there that you haven't tried yet to help your Hashimoto's symptoms? We are talking all about cold exposure or ice baths with co-founder of Morozko Forge Adriene Jezick. She shares how she used cold immersion to help put her 3 autoimmune conditions into remission.Adrienne Jezick began her practice with Deliberate Cold Exposure for healing in October 2017. In 2013 she was diagnosed with three Autoimmune diseases; Hashimoto's, Urticaria, and Eosinophilic Esophagitis. That is when she began her quest for greater health. Since developing a regular DCE regimen, she has reversed all traces of Autoimmune and is now guiding others to do the same. She created The Morozko Method, a sensory immersion meditation technique for Deliberate Cold Exposure, and hosts workshops to certify other guides. She is Co-Owner and Co-Founder of Morozko Forge, the world's first ice bath. She is also the creator of The Morozko Method Podcast, sharing the healing journey of the people she meets.In This Episode:00:00 Intro01:50 Adrienne Jezick's story of living with 3 autoimmune conditions04:50 Adopting a Growth mindset06:45 Books on Cold Exposure09:09 Cold Exposure with cold intolerance with Hashimoto's11:48 Adrienne's first ice bath13:53 A change in labs19:57 What does an ice bath feel like and look like24:34 Ideal timing and dose for ice plunging28:25 Is more better with cold immersion32:29 What's the minimum effective dose34:44 The breath work that happens before the cold plunge40:18 Morozko Method45:51 I need a nap after cold plunging, why?48:29 What do you do after ice plunge50:41 Resilience with cold immersionWhere to Find Adrienne Jezick and Morozko Forge:https://www.morozkoforge.com/Adrienne on IG: https://www.instagram.com/adrienne_jezickMorozko on IG: https://www.instagram.com/morozkoforge/Follow Dr Emily Kiberd and Thyroid Strong on:Facebook: https://www.facebook.com/DrEmilyKiberd/Twitter: https://twitter.com/DrEmilyKiberd Instagram: https://www.instagram.com/emilykiberd/TikTok: https://www.tiktok.com/@dremilykiberdIf you want more information on when the doors open for the next round of Thyroid Strong, join the waitlist: https://www.dremilykiberd.com/tswaitlistIf you're looking to lose weight with Hashimoto's, grab my free download: https://www.dremilykiberd.com/weight/If you're looking to beat Hashimoto's fatigue, download my free resource here:https://www.dremilykiberd.com/fatigue/

Host, Head Coach and Performance Dietitian Chris Newport talks with Coach Maggie in our latest podcast relating to research on deliberate cold exposure for health and performance. As a bonus, she happens to be a seasoned long distance swimmer...in some pretty cold water, so we get to hear all about her experiences and her future plans!Deliberate cold water exposure can be amazing for not only mental and physical health, but performance in endurance sports as well. We discuss some strategies for getting started with deliberate cold exposure as well as defining what "cold" actually means. We also discuss when to do cold water exposure in relation to your workouts. Finally, we get a glimpse into Maggie's long distance swimming career, including some of the races she's done as well as some of her future plans (stay tuned for a "cool" announcement!) Support the show

Huberman Lab Podcast Notes Key Takeaways Genes and patterns of inheritance shape our lives and who we areMost people get the concept of epigenetic inheritance wrong – it really means that the environment of the parent somehow changed future childrenBottom line, we need larger studies to understand the extent of epigenetics – it's also difficult to design because we have to control environmental effectsFor memories to pass through generations, there has to be a transformation of the neural circuit into the nucleotide sequences contained in DNA or RNA (more likely) The transformation of one set of physical points to a translation of points in genetic points needs to take placeTrue epigenetic effect has been observed in c. elegans: it was shown that the brain can communicate with the next generation using small RNAs and this can change behavior in 3 generations without using any languageRead the full notes @ podcastnotes.orgIn this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi's work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com/huberman HVMN: https://hvmn.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Oded Rechavi (00:02:08) Sponsors: ROKA, HVMN, Eight Sleep (00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells (00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits (00:22:54) Paul Kammerer & Toad Morphology (00:28:52) AG1 (Athletic Greens) (00:30:06) James McConnell & Memory Transfer (00:37:31) Weismann Barrier; Epigenetics  (00:45:13) Epigenetic Reprogramming; Imprinted Genes  (00:50:43) Nature vs. Nurture; Epigenetics & Offspring (00:59:06) Generational Epigenetic Inheritance  (01:09:03) Sponsor: InsideTracker (01:10:20) Model Organisms, C. elegans (01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs (01:26:02) RNA Interference, C. elegans & Virus Immunity (01:34:13) RNA Amplification, Multi-Generational Effects (01:38:41) Response Duration & Environment (01:47:50) Generational Memory Transmission, RNA (01:59:36) Germ Cells & Behavior; Body Cues (02:04:48) Transmission of Sexual Choice (02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing (02:17:56) Deliberate Cold Exposure, Learning & Memory (02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi's work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com/huberman HVMN: https://hvmn.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Oded Rechavi (00:02:08) Sponsors: ROKA, HVMN, Eight Sleep (00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells (00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits (00:22:54) Paul Kammerer & Toad Morphology (00:28:52) AG1 (Athletic Greens) (00:30:06) James McConnell & Memory Transfer (00:37:31) Weismann Barrier; Epigenetics  (00:45:13) Epigenetic Reprogramming; Imprinted Genes  (00:50:43) Nature vs. Nurture; Epigenetics & Offspring (00:59:06) Generational Epigenetic Inheritance  (01:09:03) Sponsor: InsideTracker (01:10:20) Model Organisms, C. elegans (01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs (01:26:02) RNA Interference, C. elegans & Virus Immunity (01:34:13) RNA Amplification, Multi-Generational Effects (01:38:41) Response Duration & Environment (01:47:50) Generational Memory Transmission, RNA (01:59:36) Germ Cells & Behavior; Body Cues (02:04:48) Transmission of Sexual Choice (02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing (02:17:56) Deliberate Cold Exposure, Learning & Memory (02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Breathing is obviously essential to life but how we breathe is important for the quality of life – for example, you can leverage breathing to improve mood, get rid of cramps, sleep better, increase alertness or calmnessBreathing is a unique feature because it is within our control to direct the brain's excitability through breathing by shifting the duration in inhales/exhales and how long we hold our breath The more you inhale longer than exhale (preferably through the nose), the more your brain is in a focused mode of accessing and retrieving informationPhysiologic sigh practiced for 5 minutes per day over about a month can have the same or better effects on relaxation, reduced stress, lower resting heart rate, and improved mood when compared to meditation Physiologic/cyclic sigh – 2 inhales through the nose (one big, one smaller) then 1 long exhale through the mouth until lungs empty x 5 minutesEven just one physiologic sigh is the fastest way to bring about calm in real-timeTest your current carbon dioxide offload with the carbon dioxide tolerance test; based on the results, use various duration of box breathing to improve mechanical control over breathing and reduce resting respiratory rateWhenever possible, breathe through your mouth instead of your nose – you don't want to default to mouth breathing as your mode of breath for many reasons from efficiency to the aesthetic structure of the jawRead the full notes @ podcastnotes.orgIn this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Breathing (00:05:41) Sponsors: HVMN, Helix Sleep, WHOOP (00:09:36) Respiration, Oxygen & Carbon Dioxide (00:18:18) Breathing Mechanics (00:30:08) AG1 (Athletic Greens) (00:31:23) Chemistry of Breathing, Hyperventilation (00:40:35) High Altitudes, Oxygen & Breathing (00:47:16) Tool: Sleep Apnea, Nasal Breathing (00:51:50) Brain Centers & Breathing Rhythm (00:57:23) Brain, Hyperventilation & “Over-breathing” (01:03:53) What is Healthy Breathing? (01:08:26) InsideTracker (01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing (01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing (01:33:56) Tool: Physiological Sighing & Exercise Side Cramp (01:39:16) Breathing & Heart Rate Variability (01:46:21) Tool: How to Stop Hiccups (01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method” (01:57:11) Deliberate Cold Exposure & Breathing (01:59:54) Tool: Inhales & Learning; Exhales & Movement (02:09:15) Mouth vs. Nasal Breathing, Aesthetics (02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Breathing (00:05:41) Sponsors: HVMN, Helix Sleep, WHOOP (00:09:36) Respiration, Oxygen & Carbon Dioxide (00:18:18) Breathing Mechanics (00:30:08) AG1 (Athletic Greens) (00:31:23) Chemistry of Breathing, Hyperventilation (00:40:35) High Altitudes, Oxygen & Breathing (00:47:16) Tool: Sleep Apnea, Nasal Breathing (00:51:50) Brain Centers & Breathing Rhythm (00:57:23) Brain, Hyperventilation & “Over-breathing” (01:03:53) What is Healthy Breathing? (01:08:26) InsideTracker (01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing (01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing (01:33:56) Tool: Physiological Sighing & Exercise Side Cramp (01:39:16) Breathing & Heart Rate Variability (01:46:21) Tool: How to Stop Hiccups (01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method” (01:57:11) Deliberate Cold Exposure & Breathing (01:59:54) Tool: Inhales & Learning; Exhales & Movement (02:09:15) Mouth vs. Nasal Breathing, Aesthetics (02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Don't talk your way out of something you desire simply because it's uncomfortable. The magic is there for the taking when you step into discomfort and realize you are way more capable than you've ever imagined. In this episode we talk about the magic of stepping out of your comfort zone and our new routine of deliberate cold exposure. It's a fun episode where we share all the benefits of doing the cold plunge and how embracing the discomfort of this exhilarating experience can be applied to everything else in our lives. Follow me on social media: @MamasConGanas Comment on the episode: www.mamasconganaspodcast.com/172  

Huberman Lab Podcast Notes The problem with aging isn't just the preservation of muscle, it's the preservation of muscle, power, and strength – you want to stand up, catch yourself from a fall, pick things up from the floor, etc.Distinguishing strength and hypertrophy: Strength relates to mechanics, the force capability of muscle, and firing the right muscle group in the right sequenceHypertrophy is simply the size of the muscle (without consideration for function or strength) – hypertrophy training optimizes for muscle size, not muscle strength“Protein ingestion alone is anabolic – it will help you grow muscle, independent of even moving.” – Dr. Andy GalpinIf you ingest protein + carbohydrates (fuel) + exercise, the benefits stack to maximize muscle growthIt's important to understand your goal! You can put together a training program for any adaptation you want and avoid the ones you don't want“Volume is the primary driver in hypertrophy; intensity is the primary driver in speed, power, and strength.” ­– Dr. Andy GalpinNon-negotiables for any training program to work:(1) adherence, (2) progressive overload, (3) individualization, (4) choosing the appropriate targetIn general, a good rep cadence for strength training is 311 and a good cadence for hypertrophy is 312 (or you could even keep it 311 and manipulate other variables – it's just a method choice)General exercise breathing protocol: maintain a breath hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portionThe main difference between a power or strength workout is the load – moderate load is power-based adaptation at high intent (moving fast; 30-70% 1RM); strength training is 70% 1RM or higherRead the full notes @ podcastnotes.orgIn this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Momentous, Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) AG1 (Athletic Greens)  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways The same key hormones are involved in male and female puberty and reproduction: GnRH, LH, and FSHOvulation & menstruation is about creating the opportunity for fertilization to occur if sperm is within close enough proximityMen: if you want to conceive in the next 90 days, avoid elevating body temperature (e.g., hot tubs, hot baths, sauna, etc.) to optimize testes temperature and sperm healthMany miscarriages, trisomy abnormalities, failures at fertilization, and birth defects occur because egg and sperm chromosomes are not properly pulled apart into haploidsThere is evidence that heat from laptops and electronics on the lap are negatively impacting sperm countFrequency of intercourse for conception: abstain from intercourse 2-3 days before ovulation; then on the day prior to ovulation or the day of ovulation, have as much intercourse as you can/want Successful fertilization largely depends on the quality of the egg Err on the side of conservative when trying to conceive and talk to OB/GYN at the onset of your desire to have children; the probability of conceiving naturally decreases throughout 30s due to the diminishing quality of eggsRead the full notes @ podcastnotes.orgIn this episode, I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover the nutrition-based, behavioral, supplement-based and prescription approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity in all people, regardless of age.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Fertility, Vitality & Longevity (00:04:24) Maui Nui Venison, Eight Sleep, Momentous (00:08:20) Eggs & Sperm, Genes, Fertilization (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin (00:23:38) Onset Trends of Puberty, Odors Effects (00:31:24) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH) (00:35:25) AG1 (Athletic Greens) (00:36:34) Ovulatory & Menstrual Cycle (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability (01:03:14) InsideTracker (01:04:18) Sex Chromosomes, Sperm (01:11:40) Tool: Testicular Temperature & Fertility (01:17:22) Sperm Production, Seminal Fluid, Vasectomy (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants (01:56:42) Fecundability: Egg Quality & Woman's Age, Cumulative Pregnancy Rate (02:08:17) Miscarriages, Chromosomal Abnormalities (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing (02:18:51) Male Fertility: Sperm Analysis, Age (02:24:52) Fertility & Hormone Analysis, Age (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis (02:47:42) Tool: Testicular Temperature & Fertility (02:51:26) Tool: Phones & Sperm Quality (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy (03:42:33) Acupuncture, Fertility & Pregnancy (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10 (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc (04:13:02) Fertility & Prescription Medications (04:16:44) Human Reproduction & Fertility (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

In this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Momentous, Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) AG1 (Athletic Greens)  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover the nutrition-based, behavioral, supplement-based and prescription approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity in all people, regardless of age.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Fertility, Vitality & Longevity (00:04:24) Maui Nui Venison, Eight Sleep, Momentous (00:08:20) Eggs & Sperm, Genes, Fertilization (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin (00:23:38) Onset Trends of Puberty, Odors Effects (00:31:24) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH) (00:35:25) AG1 (Athletic Greens) (00:36:34) Ovulatory & Menstrual Cycle (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability (01:03:14) InsideTracker (01:04:18) Sex Chromosomes, Sperm (01:11:40) Tool: Testicular Temperature & Fertility (01:17:22) Sperm Production, Seminal Fluid, Vasectomy (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants (01:56:42) Fecundability: Egg Quality & Woman's Age, Cumulative Pregnancy Rate (02:08:17) Miscarriages, Chromosomal Abnormalities (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing (02:18:51) Male Fertility: Sperm Analysis, Age (02:24:52) Fertility & Hormone Analysis, Age (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis (02:47:42) Tool: Testicular Temperature & Fertility (02:51:26) Tool: Phones & Sperm Quality (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy (03:42:33) Acupuncture, Fertility & Pregnancy (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10 (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc (04:13:02) Fertility & Prescription Medications (04:16:44) Human Reproduction & Fertility (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment' as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Jocko Willink (00:03:50) Maui Nui Venison, Eight Sleep, LMNT, Momentous (00:08:42) Sense of Self, Discovery & Autonomy (00:19:11) Mindsets in the Military: Garrison vs. Combat (00:25:02) Military Divisions (00:29:34) Daily Workouts & Discipline (00:35:39) AG1 (Athletic Greens) (00:36:53) Energy & Movement, Cortisol, Nutrition (00:52:10) Exercise & Energy, Deliberate Cold Exposure (00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy  (01:12:07) InsideTracker (01:13:11) Confidence, Generators vs. Projectors, Family (01:24:01) Restoring Motivation: Social Connection & Play (01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine (01:45:10) Motivation Sources & Recovering from Loss (01:54:05) Suicide, Navy SEALs, Social Contagion (02:09:00) Suicide, Alcohol, Positive Action  (02:15:03) Meditation, Detachment (02:20:30) Adaptability & Opportunities, Navy SEALs  (02:30:43) Ambition & Love, Likeability, Leadership (02:40:18) Building Teams, Detachment, Family (02:50:20) Detachment: Problems & Perspective (02:55:55) Tools: Strategies to Detach from Situation (03:08:31) Tool: Situational Awareness & Detachment (03:17:49) Social Media, Personal Flaws (03:23:01) Falling Asleep & Detachment (03:27:02) Resilience Calibration, Navy SEAL Training & Combat (03:39:16) Deliberate Discomfort & Mental Resilience (03:42:21) People & Animals, Personalities (03:51:25) Political Leadership & Military, Social Media (04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Title Card Photo Credit: Mike Blabac

My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex's recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life's purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex's idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure! Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://www.eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Lex Fridman (00:04:30) LMNT, Levels, Eight Sleep (00:08:28) Podcasting (00:12:11) Ukraine, Russia, War & Geopolitics (00:23:17) Conflict & Generalized Hate (00:26:23) Typical Day in Ukraine; American Military & Information Wars (00:37:28) AG1 (Athletic Greens) (00:38:42) Deliberate Cold Exposure & Sauna; Fertility (00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky (00:53:33) Firearms; Violence & Sensitization (00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic (01:05:51) Publications & Peer Review, Research, Social Media (01:13:05) InsideTracker (01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity (01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes (01:35:11) Biotechnology & Biopharma; Money & Status (01:45:08) Robotics, AI & Social Media; Start-ups (01:53:50) Motivation & Competition; Relationships (02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships (02:12:11) Chess, Poker & Cheating (02:22:25) Ideas of Lately (02:24:44) Why Lex Wears a Suit & Tie (02:27:50) Is There an AI Equivalent of Psychedelics?  (02:29:06) Hardest Jiu-Jitsu Belt to Achieve (02:32:07) Advice to Young People (02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Disclaimer Title Card Photo Credit: Mike Blabac

We've all seen the cold plunge TikToks or Wim Hof videos but what the hell is actually going on with deliberately putting your body in cold water and how could this even be beneficial to our overall health? Paul shares his own experience with deliberate cold exposure and how it played a key role in his path back from deep depression and chronic illness. He'll go over the science behind this practice, how to integrate it into your daily life and why you should do it naked. Paul Chamberlain is known as the Smart Funny Tortured Coach who has learned, through his own near-fatal challenges, how to find the better part of our darker angels and shine a light on the unique gifts that make us powerful. He is also the creator/host of the popular Smart Funny Tortured podcast which trends in the top 2.5% of Personal Journals on iTunes globally. Connect with Paul Instagram Website Single on Purpose is created by The Angry Therapist, John Kim, who will also be in the rotation of experts. We are starting the podcast with 20 experts across the wellness space. Check out John's website and sign up for his daily life insights in text. It's daily mental health programming in your pocket. For more content, you can follow John on Instagram YouTube, and TikTok, for more self-help-related content. Learn more about your ad choices. Visit megaphone.fm/adchoices

Ice baths really are miracle workers! From metabolic adaptations to huge hits of dopamine, cold therapy can support your physical and mental wellbeing in more ways than one.Connect with Heal my Health:Website: healmyhealth.com.auInstagram: @healmyhealthContact: info@healmyhealth.com.auDisclaimer:The Heal My Health Podcast is for information purposes only and is not intended to diagnose, treat, or substitute medical advice. Listeners of this podcast should seek professional medical advice before making any changes to their current lifestyle. Any use of information from this podcast used by listeners is done so at their own risk. 

Happy Fuck Yeah Friday Beauty INsider,    Have you ever “cold plunged?!” It's wild the benefits from it and that's why I'm bringing you today's guest who is an expert, Adrienne Jezick.    Adrienne began her practice with Deliberate Cold Exposure for healing in October 2017. In 2013 she was diagnosed with three Autoimmune diseases; Hashimoto's, Urticaria, and Eosinophilic Esophagitis. That is when she began her quest for greater health. Since developing a regular cold plunge regimen, she has reversed all traces of Autoimmune and is now guiding others to do the same!! So incredible right?!   She created The Morozko Method, a sensory immersion meditation technique for Deliberate Cold Exposure, and hosts workshops to certify other guides. She is also the creator of The Morozko Method Podcast, sharing the healing journey of the people she meets along her way.   Can we give her a hand? Talk about incredible!!   Today we are talking all about: - How your body responds to its environment - How small things in life can build up to be catalysts to deeper issues - Setting yourself free from the norm & the unknown benefits - Our body's ability to heal when we listen to it - Sharing information through people   If you are looking to get more in tune with your body, become more self aware or even just listen to the journey of an INCREDIBLE female entrepreneur - this episode is for you.    Let us know what your biggest takeaway is. 

Huberman Lab Podcast Notes Key Takeaways Chronic alcohol intake, even at low to moderate levels (1-2 drinks per day or 7-14 per week), can disrupt the brainWhen people drink, the prefrontal cortex and top-down inhibition are diminished and impulsive behavior increases – this is true in the short term while drinking, and rewires circuitry outside of drinking events in chronic drinkers (even those who drink 1-2 nights per week, long term)Damaging effects to the prefrontal cortex and rewiring of neural circuitry are reversible with 2-6 months of abstinence for most social/casual drinkers; chronic users will partially recover but likely feel long-lasting effectsWhen people drink there is a shutdown of the prefrontal cortex and circuits that control memory, then there's a fork in the road: group 1 – people who feel sedated after a few drinks; group 2 – people who do not feel sedated after a few drinks (predisposition to alcoholism)People who start drinking at a younger age (13-15) are more likely to develop dependence, regardless of the history of alcoholism in their family; people who delay drinking to early 20s are less likely to develop dependence even if there's a family historyPeople who drink consistently (even in small amounts i.e., 1 per night) experience increases in cortisol release from adrenal glands when not drinking so feel more stress and more anxiety when not drinkingWith increased alcohol tolerance, you get less and less of the feel good blip and more and more of the pain signaling (so behaviorally you drink more to try to activate those dopamine and serotonin molecules again)The risk of breast cancer increases among women who drink – for every 10 grams of alcohol consumed per day, there's a 4-13% increase in the risk of cancer (alcohol increases tumor growth & suppresses molecules that inhibit tumor growth)Regular consumption of alcohol increases estrogen levels of males and females through aromatizationRead the full notes @ podcastnotes.orgIn this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.  Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://www.eightsleep.com/huberman ROKA: https://www.roka.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Effects of Alcohol Consumption (00:02:25) Momentous Supplements  (00:03:19) Low to Moderate Alcohol Consumption & Neurodegeneration  (00:06:52) Levels, Eight Sleep, ROKA  (00:10:46) Historical Context & Uses of Alcohol  (00:13:28) Alcohol Metabolism, “Empty Calories”  (00:18:23) Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation (00:24:23) Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility  (00:27:55) Food & Alcohol Absorption (00:30:07) Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts (00:37:39) Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress (00:44:53) AG1 (Athletic Greens) (00:46:07) Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young (00:52:27) Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut  (00:59:46) Tool: Improving/Replenishing Gut Microbiome  (01:02:44) Reducing Alcohol Consumption & Stress  (01:04:25) Hangover: Alcohol & Sleep, Anxiety, Headache (01:12:11) Hangover Recovery, Adrenaline & Deliberate Cold Exposure  (01:17:16) Hangover Recovery, Dehydration & Electrolytes (01:20:45) Types of Alcohol & Hangover Severity, Congeners   (01:25:25) Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance    (01:33:36) Are There Any Positive Effects of Alcohol?, Resveratrol  (01:35:42) Alcohol & Brain Thickness  (01:37:11) Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk  (01:44:31) Mitigating Cancer Risk, Folate, B Vitamins  (01:46:54) Alcohol & Pregnancy, Fetal Alcohol Syndrome  (01:50:58) Hormones: Testosterone & Estrogen Balance (01:55:09) Negative Effects of Alcohol Consumption  (01:58:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.  Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://www.eightsleep.com/huberman ROKA: https://www.roka.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Effects of Alcohol Consumption (00:02:25) Momentous Supplements  (00:03:19) Low to Moderate Alcohol Consumption & Neurodegeneration  (00:06:52) Levels, Eight Sleep, ROKA  (00:10:46) Historical Context & Uses of Alcohol  (00:13:28) Alcohol Metabolism, “Empty Calories”  (00:18:23) Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation (00:24:23) Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility  (00:27:55) Food & Alcohol Absorption (00:30:07) Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts (00:37:39) Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress (00:44:53) AG1 (Athletic Greens) (00:46:07) Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young (00:52:27) Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut  (00:59:46) Tool: Improving/Replenishing Gut Microbiome  (01:02:44) Reducing Alcohol Consumption & Stress  (01:04:25) Hangover: Alcohol & Sleep, Anxiety, Headache (01:12:11) Hangover Recovery, Adrenaline & Deliberate Cold Exposure  (01:17:16) Hangover Recovery, Dehydration & Electrolytes (01:20:45) Types of Alcohol & Hangover Severity, Congeners   (01:25:25) Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance    (01:33:36) Are There Any Positive Effects of Alcohol?, Resveratrol  (01:35:42) Alcohol & Brain Thickness  (01:37:11) Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk  (01:44:31) Mitigating Cancer Risk, Folate, B Vitamins  (01:46:54) Alcohol & Pregnancy, Fetal Alcohol Syndrome  (01:50:58) Hormones: Testosterone & Estrogen Balance (01:55:09) Negative Effects of Alcohol Consumption  (01:58:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways High-quality sleep is critical! Sleep is the foundation of mental health, cognitive health, and performanceViewing direct morning sunlight within 30-60 minutes of waking will help you fall asleep and stay asleep at night, and optimize cortisol & adenosine levelsLayer in multiple levers to be more alert: morning sunlight viewing, increasing body temperature, delaying caffeine, movement/exercise upon waking, light breakfastStack the deck to give your body predictable autonomic timing and properly set circadian rhythm to optimize sleep and wakefulness – even if you're tired, exercise a little (doesn't have to be intense) and eat a light breakfast, etc.Avoid overhead fluorescent light as much as possible between 10pm-4am – these lights will eliminate melatonin circulating in brain & body and will hinder ability to fall and stay asleep (instead, try soft lamps and dim screens as much as possible without straining eyes)Viewing afternoon sunlight from sunset can help offset some of the negative effects of light viewing in the evening (10 pm-4 am)Try to maintain a consistent sleep/wake schedule (+/- 1 hour) 7 days a week!When all else fails, try this sleep stack cocktail (buy single ingredient supplements so you can use what works, ditch what doesn't): magnesium threonate (145mg, 30-60 minutes before bed) + theanine (100-400mg, 30-60 minutes before bed) + apigenin (50mg, 30-60 minutes before bed)Sleep apnea can have very damaging effects on sleep and health – train nasal breathing with these methods: (1) use medical tape to tape mouth shut during sleep; (2) practice nasal breathing only during light exercise/cardio boutsRead the full notes @ podcastnotes.orgIn this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night's sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Tools to Optimize Sleep (00:03:02) Momentous Supplements (00:04:16) InsideTracker, Eight Sleep, LMNT (00:08:24) Factors to Control Circadian Rhythm & Sleep (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light (00:29:26) AG1 (Athletic Greens) (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise (00:40:08) Timing Eating, Alertness & Circadian Rhythm (00:45:20) 3 Daily Critical Periods (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet (01:24:58) Tool: Sleep Apnea & Nasal Breathing (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights (01:37:38) Behavioral Tools for 3 Daily Critical Periods (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night's sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Tools to Optimize Sleep (00:03:02) Momentous Supplements (00:04:16) InsideTracker, Eight Sleep, LMNT (00:08:24) Factors to Control Circadian Rhythm & Sleep (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light (00:29:26) AG1 (Athletic Greens) (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise (00:40:08) Timing Eating, Alertness & Circadian Rhythm (00:45:20) 3 Daily Critical Periods (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet (01:24:58) Tool: Sleep Apnea & Nasal Breathing (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights (01:37:38) Behavioral Tools for 3 Daily Critical Periods (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Adequate quality and duration of sleep and experiencing all the different stages of sleep (i.e., slow wave, REM) are important in optimizing metabolic circuits for health and performanceWhen done properly (i.e., sleeping and waking at roughly the same time, bright light exposure in the morning, dim lights in the evening, etc.) study participants experienced huge benefits in mood, stress, and grip strength (among other outcomes) when switching habits from “night owl” to “morning person”Four main neuromodulators: (1) dopamine; (2) epinephrine/adrenaline; (3) serotonin; (4) acetylcholineDifferent neuromodulators are naturally present at higher or lower levels in each phase of the day – leverage these natural fluctuations to optimize your focus and outcomes“Dopamine is not about pleasure, it's about motivation, craving, and pursuit for goals or things outside our immediate experience or possession.” – Dr. Andrew HubermanTools optimize dopamine: sunlight, caffeine, tyrosine, mucuna pruriens, L-tyrosine, phenylehtylamine, cold exposure, B vitaminsTools to optimize epinephrine: exercise, breathwork (cyclic hyperventilation), caffeineTools to optimize acetylcholine: foods rich in choline, nicotine (no, don't smoke cigarettes), alpha-GPC, huperzine, narrow visual fieldTools to optimize serotonin: physical touch, gratitude, tryptophan, cissus quadrangularis, 5-HTP, myo-inositolWhen trying any of the tools listed, start with the behavioral approach, then nutrition, then supplementation, then turn to the clinical/pharmaceutical approach if all else fails or there is a medical necessityRead the full notes @ podcastnotes.orgIn this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Optimizing Neurochemicals to Improve Health (00:03:40) Momentous Supplements (00:05:30) Sleep & Maintaining Healthy Metabolism (00:09:52) Tools: How to Wake Up Earlier, Night Owls (00:19:32) AG1 (Athletic Greens), Thesis, InsideTracker (00:22:05) Nervous System Overview (00:31:32) How Neuromodulators Work   (00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases (00:42:15) Hormones Modulate Neuromodulators (00:52:12) The 4 Major Types of Neuromodulators (01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus (01:08:52) Tyrosine-rich Foods & Dopamine (01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine (01:16:00) Deliberate Cold Exposure & Dopamine (01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness (01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods (01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine   (01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine (01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being   (01:50:51) Tools: Tryptophan-Rich Foods & Serotonin (01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol (02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals (02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Optimizing Neurochemicals to Improve Health (00:03:40) Momentous Supplements (00:05:30) Sleep & Maintaining Healthy Metabolism (00:09:52) Tools: How to Wake Up Earlier, Night Owls (00:19:32) AG1 (Athletic Greens), Thesis, InsideTracker (00:22:05) Nervous System Overview (00:31:32) How Neuromodulators Work   (00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases (00:42:15) Hormones Modulate Neuromodulators (00:52:12) The 4 Major Types of Neuromodulators (01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus (01:08:52) Tyrosine-rich Foods & Dopamine (01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine (01:16:00) Deliberate Cold Exposure & Dopamine (01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness (01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods (01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine   (01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine (01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being   (01:50:51) Tools: Tryptophan-Rich Foods & Serotonin (01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol (02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals (02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

My guest on this show is mother and grandmother, Renate Rain. She is the convener and healer behind the Puget Sound Plungers and certified Deliberate Cold Exposure guide. Renate described herself as just a person looking for relief from chronic pain problem when she slipped into the cool waters of Puget Sound. Alleviating pain came along with an ever-growing community she didn't even know she needed. What is Puget Sound and how cool is it? Puget Sound is a “sound” of the Pacific Northwest, an inlet of the Pacific Ocean, and part of the Salish Sea. The cool measurement is an average annual temperature of about 10° C (50° F). Cool, clean water is the lifeblood of this complex estuarine system of interconnected marine waterways and basins, with myriad connections to the open Pacific Ocean. Puget Sound Plungers on Facebook and Instagram Puget Sound Institute Salish Sea | Encyclopedia of Puget Sound Huberman Lab (2022). Using Deliberate Cold Exposure for Health and Performance. Podcast and YouTube. April 4. Quantum Biology Collective https://www.quantumbiologycollective.org/ Morozko Forge https://www.morozkoforge.com/ It takes a community to keep a podcast going. Donate to the show @myadrick via Paypal and Venmo and CashApp Music on the show was from MK2, Astron and Noir Et Blanc Vie Tell a few friends about the show and follow the podcast on Instagram and Twitter @treehuggerpod Review treehugger podcast on iTunes

Get 20% off your first purchase by using code PODCAST20 at www.younggoose.com. We all have heard of cold exposure therapy, and to some extent, we know the benefits. But what exactly is cold exposure therapy doing to our bodies? Why is it this magical thing? And most importantly, how do we do it correctly to ensure we are obtaining the benefits optimally? This episode of the Biohacking Beauty Podcast brings you the biohacker's guide to cold exposure therapy, brought to you by one of the leading experts in the industry, Dr. Thomas P. Seager. Questions Dr. Seager answers in this episode: How does cold exposure therapy trigger health benefits? Does cold exposure therapy actually lead to weight loss? (A very surprising answer!)  How does cold exposure therapy transform our brown fat? Why do we want to have more brown fat? What effect does cold exposure therapy have on our mitochondria? Why are our mitochondria so important? How much cold exposure therapy should we do weekly to reap the benefits? How cold does the water need to be to reap the benefits? What time of day is best for cold exposure therapy? Dr. Thomas P. Seager is the CEO of Morozko Forge Ice Baths, the leading company in the cold exposure therapy industry. They are dedicated to providing equipment to their consumers that lead them to a more natural life in this very unnatural world. Dr. Seager is also an Associate Professor in the School of Sustainable Engineering & the Built Environment at Arizona State University in Tempe AZ. Dr. Seager's teaching and research is focused on a new approach called Self-Actual Engineering, which is about designing our infrastructure, our relationships, and our lives to reach our fullest human potential. Find more from Dr. Thomas P. Seager via Morozko Forge: Blog: https://www.morozkoforge.com/ice-bath-science (https://www.morozkoforge.com/ice-bath-science) Instagram: https://www.instagram.com/morozkoforge/?hl=en (https://www.instagram.com/morozkoforge/?hl=en) Website: https://www.morozkoforge.com/ (https://www.morozkoforge.com/) Find more from Young Goose: Website: https://www.younggoose.com/ (https://www.younggoose.com/) Instagram: https://www.instagram.com/young_goose_skincare/ (https://www.instagram.com/young_goose_skincare/) Get 20% off your first purchase by using code PODCAST20 at www.younggoose.com.

Huberman Lab Podcast Notes Key Takeaways Check out the Huberman Lab Episode Page & Show NotesRead the full notes @ podcastnotes.orgI describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com - use code "huberman" Helix Sleep: https://helixsleep.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:10:47) The Brain-Body Contract (00:11:32) AG1 (Athletic Greens), ROKA, Helix Sleep (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com - use code "huberman" Helix Sleep: https://helixsleep.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:10:47) The Brain-Body Contract (00:11:32) AG1 (Athletic Greens), ROKA, Helix Sleep (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer: The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today's episode is going to be very chilled out. I have been into cold exposure to help manage my anxiety as well as recovery from workouts and also to boost immunity for a while now, and it has been an incredible tool for enhancing my overall health and performance. But it still takes me tremendous willpower to get into an ice bath every time. My guest today is a truly cool woman, who does not have this issue and who knows how to overcome it. Adrienne Jezick is a cold coach and co-founder of the Morozko Forge Ice Bath. And her story of healing physically, emotionally and spiritually is powerful and amazing, because she did it with cold water. Adrienne's experience is about the healing and strength we can harness when we move beyond our discomfort. Adrienne was diagnosed with three autoimmune diseases in 2013, which set her on her journey of healing. In 2017 she started her practice of Deliberate Cold Exposure via cold water immersion, and since is free from the debilitating illness symptoms and is helping others to do the same. Adrienne created the Morozko Method, a sensory immersion meditation technique for Deliberate Cold Exposure and she is also the host of the Morozco Method Podcast, where she shares how her spiritual approach to ice bath therapy has transformed her physical, mental and emotional wellbeing. In this episode with Adrienne Jezick, you'll hear: -Adrienne's journey to embracing the extreme cold; three auto immune diseases had her willing to try anything to feel better...03:20 -The nine second miracle; her first ice bath...08:30 -The incredible pain relief benefits last at least a full day after her first ice bath; the more often she bathed in ice, the longer the results lasted...13:20 -The primary benefits of cold exposure are inflammation reduction, a surge of dopamine and norepinephrine, metabolism boost, and immune system boost...15:10 -The auto immune body is like a dog without a job; an immune system with nothing to do gets into mischief...17:15 -Around the fourth ice bath she Adrienne was able to stay in for a full 2 minutes; it was a mindful meditative clarity that allowed time to pass quickly in the ice...20:30 -Adrienne's tips for making cold exposure therapy more enjoyable as well as modalities to pair it with, including her own Morozko Method...26:20 -Our bodies were made to experience a great diversity of sensations...30:15 -Adrienne describes how ice baths will change your life physically and mentally...31:15 -Emotional and mental empowerment from deliberately embracing discomfort changed her relationship to her body and autoimmune diseases...33:45 -People use ice baths for a variety of reasons, here are several...35:55 -The reason you are avoiding ice baths is likely the reason you need to try ice baths; and some safety considerations for certain individual circumstances...38:20 -Cryotherapy is another popular cold exposure modality, but ice baths penetrate deeper into the skin...41:40 -Pre and Post workout benefits of ice baths...42:50 -Morozko Forge Ice Bath; the unique aspects of this incredible wellness product...44:15 Guest's Social Media https://www.linkedin.com/in/adrienne-jezick-b4672010 (Adrienne's LinkedIn) https://www.instagram.com/adrienne_jezick/ (Adrienne's Instagram) Resources Morozko Forge Email https://www.morozkoforge.com (Morozko Forge Website) https://www.morozkoforge.com/how-to-ice-bath-guide (The Morozko Method Podcast) https://www.youtube.com/watch?v=DqE9nrtuj1E&list=PLQfdvYR0cjvTPsoJ9bqYUfzsoFmDY9cMF (Adrienne's Meditations on YouTube)

Research has shown that regular cold exposure has numerous metabolic and psychological benefits. In this episode, Damon interviews Morozko Forge CEO Thomas P Seager, Ph.D., on some of these benefits of cold therapy, and how to get started.Many of the chronic diseases we are faced with today are caused by insulin resistance. Cold therapy is one of the fastest ways to clear glucose from our bloodstream and increase insulin sensitivity. Cold therapy has many other metabolic benefits, such as increased testosterone levels in men, accelerated ketogenesis for cancer control, autoimmune regulation, relief from pain and inflammation, and hormonal rebalancing.But even with all these metabolic benefits, Dr. Seagar reckons that the psychological benefits are just as important. Deliberate cold exposure increases our psychological resilience for stress management by getting us out of our comfort zone. Tune in to learn more about cold exposure and why you should take the plunge!Key Takeaways- Meet Dr. Thomas Seagar (00:14)- How contrast therapy works (07:25)- The psychological and metabolic benefits of cold therapy (12:40)- How cold exposure increases insulin sensitivity (15:25)- Brown fat vs. white fat (17:58)- How men can increase testosterone through cold exposure (20:13)- Cold plunge benefits for women (29:17)- Are ice baths safe? (32:33)- The functionality of a Forge (37:56)Additional ResourcesChceck out the Morozko Forge Learn more about Dr. Sieger------ditchthequickfix.com/Do you want to improve your physical health? Learn More Here---------You can find the podcast on Apple, Google, Spotify, Stitcher, or wherever you listen to podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Chronic disease and auto-Immune conditions are a huge issue and people are looking to relieve the discomfort, anxiety, and stress associated with these disorders. One day I received a text image from Best & Brightest member Chad Croasdale, when I zoomed into the image, it was of a tub filled to the top with water and ice…blocks of ice, and this piqued my curiosity! Chad is a regular listener and I love when a member from the Nation sends me something new to look into…and I just had to know more about this ice bath - and so I reached out to the CEO of Morozko Forge Jason Stauffer, and luckily Jason and his wife Adrienne Jezick were local for a scheduled seminar and could record in studio! Jason is here to share his story, and his wife's experience with an auto-immune condition that she has since overcome, and how incorporating ice baths have helped them, and so many others. If you're interested in the Morozko Forge Ice Bath for yourself, or guided meditations to help with your Deliberate Cold Exposure experience, check them out at https://www.morozkoforge.com/. Shifting gears, Best & Brightest, as we announced in episode #112 with Defender Shield's Daniel Debaun, where we discuss the biological impacts of 5G & EMF, the time has come to lift the curtains on our new website at ScottEBurgess.com! Our new website is complete with fully interactive calendars that support our new virtual and in-person healing sessions, Life Guide consultations, and only the best in class affiliates that we personally incorporate into our daily lives! When designing my new website - I continuously asked this one question, what would this look like if it were simple. Here you will find quality reviews, explainer videos, and easy button purchasing - all to create the best experience, be sure to check our “Scott's Favorites” on the shopping page at www.ScottEBurgess.com. One more thing, February 7th 2022 we will be moving to a subscription based service - more information will be shared soon. We want to avoid ads during the episodes, and we want to continue to improve and create value in content you can incorporate immediately into your daily life, and share with others. The subscription will be $4.99 a month and I am asking you to please consider signing up. Through this subscription you will have prime access to not only the podcasts - but also full videos typically found on Youtube. We want to bring you open, uncensored content and we believe this is the best way to share this with the Best & Brightest. Short clips with some tips and insight will still be available on Youtube, please know there may be ads in those clips - if you want to avoid ads - again, please consider supporting this show through a subscription come February 7th. Lastly, if you're looking for a unique way to overcome and correct various health disorders through conversation, consider signing up for my mailing list, the Best & Brightest YouTube Channel, or follow me on Instagram, so I can show you what I'm reading, what I'm thinking, and explore every day remedies that are useful today! Now let's dive into my conversation with Jason Stauffer in the new virtual teaching studio! And as always, thanks for listening! Host: Scott E. Burgess Burgess@ScottEBurgess.com Website: https://www.scotteburgess.com/ Youtube Page: https://www.youtube.com/c/TheScottEBurgessShow Rumble Page: https://rumble.com/register/Healthcare360withScottEBurgess/ The Best & Brightest Facebook Group https://www.facebook.com/groups/119577323474710/ Magic Maker: Michelle Burgess Michelle@MichelleFNBurgess.com www.MichelleFNBurgess.com (coming one day soon!) Affiliates: Please support our podcast by purchasing products from our affiliates at https://www.scotteburgess.com/shop Guest Info: Jason Stauffer jcstauffer@morozkoforge.com https://www.morozkoforge.com/ Referenced Info: Episode 100 &101 John McDermott https://www.scotteburgess.com/episodes/100 https://www.scotteburgess.com/episodes/101 The Fa --- Send in a voice message: https://anchor.fm/scotteburgess/message

This episode is sponsored by Optimal Carnivore “CarnivoreY” to receive 10% off all products- Grassfed Organ Meat Complex https://amzn.to/3Dp1R9e Grassfed Beef liver https://amzn.to/3clgONz This episode is sponsored by Upgraded Formulas - Get your HTMA with Upgraded Formulas - use my code YOGI12 for a discount! - https://www.upgradedformulas.com/?rfsn=4637317.2071db5&utm_source=refersion&utm_medium=affiliate&utm_campaign=4637317.2071db5 Find Adrienne here - @adrienne_jezick on Instagram - Morozko Forge - https://www.morozkoforge.com TIMESTAMPS: 0:00 Introduction 4:06 Adrienne's story 6:46 Adrienne's experience with diets for healing 10:01 How Adrienne started deliberate cold exposure 11:31 How Adrienne got rid of all symptoms & off all medication 14:46 The conventional medical approach 16:06 Types of people who might benefit from cold exposure 17:26 Why our bodies are designed for cold 18:46 Should you ice bathe when sick? 20:31 Benefits of sauna therapy 22:46 Best types of breath work in the ice bath 25:46 Healing digestive issues with ice bathing and circadian biology 26:56 How ice stimulate the lymphatic system 28:16 Adrienne's journey with hashimotos 32:26 How often should women ice bathe compared to men? 35:56 Getting to the root of our fears about cold 44:46 How cold increases sex drive 52:54 How the cold makes us mentally stronger 1:05:46 Adrienne's favorite success stories 1:09:26 How cold helps depression and anxiety 1:11:16 How ice can help when feeling lousy 1:11:50 The birth of the Morosko forge 1:16:16 Morosko method- calm surrender vs Wim Hof

Huberman Lab Podcast Notes Key Takeaways We are driven by timers controlled by dopamine and serotonin which cause us to perceive experience differently depending on whether we're excited or boredThe more dopamine and epinephrine are released in the brain, the more we overestimate how much time has passed – conversely – the more serotonin released, the more we underestimate how much time has passedOur perception of time will differ in the first half of the day versus the latter half of the day because of variations in amounts of dopamine, norepinephrine, and serotonin in the bloodstreamIf you are doing work that involves adhering to rigid rules like math or something where there's a right or wrong answer – do it in the early part of the day because of how dopamine and norepinephrine impact time perceptionDopamine and the release of dopamine govern our perception of time, drive our day, and can be leveraged to build habits or segment day into blocks of productive timeTackle brainstorming and creative work in the afternoon when serotonin is higher and offers flexibility in batching timeImpact of time on relationships and social interactions: the more novel experiences we have in a place or with a person, the more we feel we know the place or person even though the actual amount of time might be shortRead the full notes @ podcastnotes.orgIn this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.    Thank you to our sponsors: ROKA - https://www.roka.com - code "huberman" Athletic Greens - https://www.athleticgreens.com/huberman  InsideTracker - https://www.insidetracker.com/huberman    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: http://www.thorne.com/u/huberman    Social: Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab  Website - https://hubermanlab.com  Newsletter - https://hubermanlab.com/neural-network    Timestamps: 00:00:00 Introducing Time Perception, Note on Fasting & Supplements 00:05:12 Sponsors: ROKA, Athletic Greens, InsideTracker 00:09:25 Entrainment, Circannual Entrainment, Melatonin 00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1 00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment) 00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window 00:23:00 When Circadian Entrainment is Disrupted, Time Perception Suffers 00:25:00 Tool 6: Ultradian (90min) Cycles & Focus 00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective 00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate  00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate 00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work 00:42:38 Example of Tool 7 00:43:38 How Sleep Deprivation Degrades Performance 00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience 00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal 00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8 00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort 00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast 01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People 01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience 01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day) 01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano) 01:12:27 Supporting the HLP: Subscribe, Instagram, Patreon, Thorne Supplements Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.    Thank you to our sponsors: ROKA - https://www.roka.com - code "huberman" Athletic Greens - https://www.athleticgreens.com/huberman  InsideTracker - https://www.insidetracker.com/huberman    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: http://www.thorne.com/u/huberman    Social: Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab  Website - https://hubermanlab.com  Newsletter - https://hubermanlab.com/neural-network    Timestamps: 00:00:00 Introducing Time Perception, Note on Fasting & Supplements 00:05:12 Sponsors: ROKA, Athletic Greens, InsideTracker 00:09:25 Entrainment, Circannual Entrainment, Melatonin 00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1 00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment) 00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window 00:23:00 When Circadian Entrainment is Disrupted, Time Perception Suffers 00:25:00 Tool 6: Ultradian (90min) Cycles & Focus 00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective 00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate  00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate 00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work 00:42:38 Example of Tool 7 00:43:38 How Sleep Deprivation Degrades Performance 00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience 00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal 00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8 00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort 00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast 01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People 01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience 01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day) 01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano) 01:12:27 Supporting the HLP: Subscribe, Instagram, Patreon, Thorne Supplements Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

Welcome to A Healthier View Podcast with Host Beth, Host Dr. Scott Clitheroe and Special Guest Adrienne Jezick. Topic:  The Next Exits of Ice Baths Tune in as Hosts Beth and Scott talk with special guest Adrienne about ice baths.  Adrienne Jezick began her practice with Deliberate Cold Exposure for healing in October 2017. In 2013 she was diagnosed with three Autoimmune diseases; Hashimoto's, Urticaria, and Eosinophilic Esophagitis. That is when she began her quest for greater health. Since developing a regular DCE regimen, she has reversed all traces of Autoimmune and is now guiding others to do the same. She created The Morozko Method, a sensory immersion meditation technique for Deliberate Cold Exposure, and hosts workshops to certify other guides. She is also the creator of The Morozko Method Podcast, sharing the healing journey of the people she meets along her way.   Enjoying the conversation? Leave us a comment and subscribe to the show at www.up2meradio.com and visit A Healthier View Show Page! Like, follow and share us on Facebook at Up2Me Radio, Instagram at Up2me.radio and twitter @up2meradio Thank you for tuning in!  Remember to see your doctor!