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The physiological sigh is a pattern of breathing characterized by a double inhale followed by an extended exhale. This breathing technique offloads a significant amount of carbon dioxide, leading to a relaxation response in the body. By emphasizing exhales and making them longer than inhales, the heart rate slows down, inducing a state of calm and reducing stress levels.
Hypnosis is a state characterized by high focus and relaxation. It can be used for various clinical purposes such as smoking cessation, anxiety relief, pain management, and trauma recovery. Studies have shown that hypnosis can have success rates ranging from 50% to 90% in these areas, depending on individual hypnotizability and regular practice. Hypnosis is distinct from psychedelics, as it involves self-directed calm and focus, unlike the altered states induced by psychedelics.
Non-sleep deep rest (NSDR) practices, such as yoga nidra and hypnosis, involve deliberate periods of deep relaxation combined with high focus. These practices have been shown to induce states similar to deep sleep and enhance neuroplasticity, the brain's ability to change and learn. NSDR techniques, when done regularly, can help reduce stress, improve sleep, and enhance cognitive and skill learning.
Morning light exposure, ideally sunlight, upon waking helps trigger the release of cortisol, promoting wakefulness and setting the circadian rhythm for the day. Mindful breathing techniques, such as the physiological sigh, can help induce a state of relaxation and calm. By emphasizing longer exhales and slower breathing, heart rate variability is positively influenced, promoting a state of relaxation and reducing stress levels throughout the day. These simple techniques can have significant impacts on sleep quality and overall well-being.
Turmeric has been found to be a potent DHT antagonist, reducing DHT levels in some individuals. DHT, or dihydrotestosterone, is a powerful androgen responsible for muscle growth, libido, and cognitive effects. Sensitivity to turmeric's effects on DHT can vary among individuals, and those who are sensitive may experience a reduction in DHT levels, potentially resulting in decreased hair loss or other effects. It is recommended to start with lower doses of turmeric and monitor one's response to determine sensitivity. The effects of other substances, such as propetia, which inhibits the enzyme responsible for DHT conversion, may also impact DHT levels and should be researched further.
As someone who has experienced fear and anxiety, Dr. Huberman has a fascination with understanding fear and finding tools to overcome it. Fear is often associated with heightened alertness, contracting the visual field, and increased mental and physical states of vigilance. Uncertainty and the inability to predict when fear will pass can contribute to anxiety. Dr. Huberman emphasizes the importance of using the body to control the mind and employing tools like breathing, movement, exercise, and other physical activities to help reorient the mind and alleviate fear and anxiety. Taking a proactive approach to resolving fear through exposure can also be an effective strategy.
DHT, or dihydrotestosterone, plays a crucial role in the development of primary and secondary sex characteristics in males. It is responsible for masculinization of the body, including deepening of the voice, body hair growth, and the development of male genitalia. Disruptions in the pathways that convert testosterone to DHT can lead to conditions such as 'Huevadosis,' where individuals are born with female genitalia but develop male genitalia during puberty due to a surge in DHT. DHT is a potent androgen throughout life and maintaining appropriate levels is important for normal development and functioning. However, excessively high levels, as seen with nandralone use, can have negative impacts and should be avoided.
One of the main messages from this podcast episode is the importance of knowing oneself. Understanding one's own strengths, weaknesses, and personal journey is essential for personal growth and improvement. Additionally, the episode emphasizes the significance of using the body to control the mind. By regulating the autonomic nervous system through practices like breath work and vision training, individuals can better manage stress, improve focus, and enhance overall well-being.
The podcast delves into the intricate role of the vagus nerve in regulating bodily functions and influencing mental states. Contrary to popular belief, the vagus nerve is not solely responsible for calming the body but also for stimulating alertness and positive emotions. The conversation highlights the potential of vagal stimulation for treating mental health conditions and enhancing cognitive performance. The exploration of the gut-brain axis and how gut neurons influence dopamine release offers insight into the role of the vagus nerve in our food-related behaviors.
Towards the end of the episode, book recommendations are shared, including works by David Whyte and Wendell Berry, which offer profound insights into life, poetry, and nature. The conversation concludes with a powerful message: the value of sharing tools and knowledge for personal growth and improvement. The importance of learning, practicing, and teaching tools that help individuals understand themselves, regulate their autonomic nervous systems, and navigate life with greater self-awareness is emphasized.
Brought to you by AG1 all-in-one nutritional supplement, Momentous high-quality supplements, and Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating.
Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.
Please enjoy!
This episode was originally published in July, 2021. Show notes and resources from this episode: https://tim.blog/2021/07/06/andrew-huberman/
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This episode is brought to you by AG1! I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system.
Right now, you’ll get a 1-year supply of Vitamin D free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit DrinkAG1.com/Tim to claim this special offer today and receive your 1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive daily, foundational nutrition supplement that supports whole-body health.
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This episode is also brought to you by Momentous high-quality supplements! Momentous offers high-quality supplements and products across a broad spectrum of categories, and I’ve been testing their products for months now. I’ve been using their magnesium threonate, apigenin, and L-theanine daily, all of which have helped me improve the onset, quality, and duration of my sleep. I’ve also been using Momentous creatine, and while it certainly helps physical performance, including poundage or wattage in sports, I use it primarily for mental performance (short-term memory, etc.).
Their products are third-party tested (Informed-Sport and/or NSF certified), so you can trust that what is on the label is in the bottle and nothing else. If you want to try Momentous for yourself, you can use code Tim for 20% off at LiveMomentous.com/Tim. And not to worry, my non-US friends, Momentous ships internationally and has you covered.
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This episode is also brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.
Conquer this winter season with the best in sleep tech and sleep at your perfect temperature. Many of my listeners in colder areas enjoy warming up their bed after a freezing day. Go to eightsleep.com/tim and save $250 on the Pod Cover by Eight Sleep this winter. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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Listen to the best highlights from the podcasts you love and dive into the full episode