Enhancing Learning through Physical and Physiological Strategies

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.

Read the full show notes for this episode at hubermanlab.com.

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Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1, LMNT & Waking Up  

00:05:41 Energy & Your Immune System, & Learning Faster  

00:08:34 Why & How Intermittent Fasting Increases Growth Hormone  

00:11:56 Why Your Stomach Growls  

00:13:09 Hot Baths & Hormones  

00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol  

00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen  

00:17:54 Adrenaline (Epinephrine) Is Your (Immune System’s) Best Friend  

00:18:48 Cortisol Basics In Two (Actually 1) Minute/s  

00:19:48 Adrenaline Basics In Two Minutes  

00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities  

00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity  

00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good  

00:35:00 Does Mindset During Stress Matter?  

00:36:15 Protocols: Adrenaline Breathing Described  

00:39:00 Practices To Increase Energy Without Increasing Stress  

00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools  

00:55:11 Timing Thyroid Release For Energy  

00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning  

01:02:45 An Optimal Learning Protocol  

01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”  

01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”  

01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops  

01:14:00 Bombesin: Energy Without Eating  

01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced Graying  

01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of  

01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)  

01:28:50 Apigenin: Anti-Cortisol  

01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)  

01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental  

01:39:00 Prescription Compounds  

01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body  

01:42:11 Ways To Apply Knowledge Presented Today  

01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”  

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