In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.For recommended water filters, tests and the full show notes, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Water(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss(00:15:42) Sponsor: LMNT(00:19:27) Water: Physical Properties & Chemistry(00:26:32) Bonds & Water Phases, “Structured Water”(00:32:38) Sponsor: AG1(00:34:07) Body, Cells & Water(00:37:37) Water as a Solvent, Temperature & pH(00:41:49) Water Transport in Cells, Aquaporin Channels(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants(01:02:38) Tool: Baseline Hydration(01:11:35) Tool: Hydration & Exercise, Galpin Equation(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine(01:19:15) Hydration; Cognitive & Physical Performance (01:23:53) Tool: Water Filtration; Nighttime Urination(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health(01:37:18) Tool: Water Filters(01:44:18) Tool: Resting Tap Water & Sediment(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health(01:53:40) Water Temperature(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH(02:14:05) Structured Water(02:16:39) Tool: Water Pipes, Faucet Filter(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Oded Rechavi(00:02:25) Sponsor: LMNT(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(00:25:16) Sponsor: AG1(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 (01:10:20) 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 NewsletterDisclaimer

Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.Subscribe to Huberman Lab Premium at https://hubermanlab.com/premiumTimestamps(00:00:00) Introduction(00:01:27) How to achieve consistent state of motivation? [Martin Zokov]In the full AMA episode, we discuss: Are there neurological benefits from different types of body work? Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity? Is anxiety useful? Can it be controlled? Title Card Photo Credit: Mike BlabacDisclaimer

In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLevels: https://levels.link/hubermanLMNT: https://drinklmnt.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Nutrition & Supplementation(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase(00:16:51) Sponsors: Levels, LMNT(00:20:31) Dehydration, Overhydration, Night Urination(00:35:37) Tool: Hydration, Caffeine & Electrolytes(00:41:22) Tool: Sweating, Salt & Performance(00:48:57) Sponsor: AG1(00:49:49) Galpin Equation for Hydration & Exercise, Focus(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt(01:10:58) Electrolytes, Carbohydrates & Exercise(01:15:44) Sponsor: InsideTracker(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing(01:25:13) Caffeine & Endurance(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics(01:35:43) Rhodiola, Cortisol & Fatigue(01:39:55) Tool: Supplement Formulations(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome(02:02:33) Tool: Sleep Environment, Absolute Rest(02:11:03) Tools: Sleep & Disturbances, Inositol(02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements(02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins(02:39:27) Intermittent Fasting, Training & Keto Diets; GABA(02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”(02:47:23) Garlic; Tart Cherry Extract; Examine.com(02:51:50) Fitness Testing, Training Programs; Exercise Recovery(03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Breathing(00:05:57) Sponsor: LMNT(00:09:36) Respiration, Oxygen & Carbon Dioxide(00:18:18) Breathing Mechanics(00:26:30) Sponsor: AG1(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?(01:09:44) 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 NewsletterDisclaimer

In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Recovery(00:04:17) Exercise & Delayed Muscle Soreness, Pain(00:11:35) Muscle Spindles, Reduce Soreness(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level(00:30:20) Recovery Timescales, Adaptation & Optimization(00:35:10) Adaptation & Biomarkers Levels(00:40:36) 4 Recovery Levels, Enhance Recovery(00:47:28) Sponsor: AG1(00:48:19) Overreaching vs. Overtraining(00:52:53) Tool: Acute Overload & Recovery, Breathwork(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing(01:08:27) Tool: Acute Soreness, Massage, Temperature(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility(01:20:44) Sponsor: InsideTracker(01:21:46) Combine Recovery Techniques(01:24:34) Monitoring for Overreaching & Overtraining(01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation(02:01:25) Carbohydrates, Cortisol & Sleep(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)(02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones(02:25:04) Mirrors & Resistance Training(02:29:01) Tool: “Chronic State Shifters”(02:32:43) Training Recovery & Resilience; Bowling Alley Analogy(02:39:45) Trigger Adaptations & Stress Recovery (02:42:41) Tool: Measure Recovery; Blood Biomarkers(02:50:06) Libido & Sex Hormones, Supplementation Caution(03:00:08) Tools: No-/Low-Cost Recovery Measurements(03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Gina Poe(00:02:52) Sponsor: LMNT(00:06:58) Sleep Phases, Perfect Night’s Sleep(00:10:32) Can You Oversleep?(00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories(00:19:01) Tool: Growth Hormone Release & Sleep(00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles(00:24:55) Middle Sleep States & REM, Schema, Waking at Night(00:30:33) Deep Sleep, Dreams & Senses(00:33:22) Sponsor: AG1(00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking(00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep(00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls(00:54:30) Locus Coeruleus, Learning & REM Sleep(01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep(01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine(01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma(01:16:22)Sex Differences & Sleep(01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer(01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming(01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma(01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep (01:52:15) Opiates, Addiction, Relapse & Sleep(02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer

In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Optimal Fitness Programming(00:07:19) Sponsors: Eight Sleep(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects(00:36:13) Sponsor: AG1(00:37:060 Physical Goal “Bins”, Specificity (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”(01:04:330 Sponsor: InsideTracker(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency(01:10:33) #5: Exercise Selection, Progression (01:18:200 #6: Exercise Order, Identify Friction(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”(01:43:59) #9: Rest Intervals, #10: “Chaos Management”(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise(01:53:41) Tool: Year-Long Program Example for Overall Fitness(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons(02:25:49) Training & Life Challenges: Sleep, Illness (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program(02:37:12) Physical Activity vs. Exercise(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery(02:54:06) Program Modification, Balancing Joy(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Headache(00:03:51) Sponsor: LMNT(00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges(00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache (00:23:21) 3 Neuron Types, Pain, Tension Headaches(00:29:29) Sponsor: AG1(00:31:05) Tension Headaches(00:34:29) Migraine Headaches, Aura, Photophobia (00:43:10) Cluster Headaches(00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause(00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health(01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI(01:12:22) InsideTracker(01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)(01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation(01:28:11) Hormone Headache Treatment & Omega-3s(01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light (01:44:15) Tool: Tension Headache & Botox Treatment(01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol(02:01:35) Tool: Tension Headaches Treatment & Acupuncture(02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing(02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric)(02:18:00) Carolina Reaper Pepper & Thunderclap Headache(02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network NewsletterDisclaimer

Dr. Andy Galpin, a Professor of kinesiology, discusses protocols for improving physical endurance and losing fat. Topics include different energy sources during exercise, mechanisms of fat loss, metabolic flexibility, breathwork training, improving blood flow to muscles, and combining workouts for overall endurance.