Huberman Lab

All 26 from this episode, along the running time →

Our reading — their words are on the recording

0:04:40
Our reading
The world has achieved universal access to school and nowhere near universal learning, and closing that second gap is the whole problem left in education.
Their wordsWe have universal access. What we are trying to do is bring universal learning. So there's a vast disparity in how much kids learn during that 12 years that while they may have access to it, learning is very different.
education
0:04:54
Our reading
How children are educated will change more in the next five to ten years than it has in the last hundred.
Their wordsAnd so what we think is because of new things that have become available and things like AI and technology for the first time in 50 and 100 years you can revisit and change education. How we educate kids is going to be radically different in 5 years and 10 years than the last 50 and 100 years.
education
0:16:41
Our reading
High standards are the key to a child's happiness, and a school with low standards cannot be a school children love.
Their wordsAnd we explained to them, which is the key to your child's happiness is high standards. And I can't run a school that they love more than vacation if I have low standards.
happiness education
0:17:24
Our reading
Applying the ethos America already applies to school sports to academics instead would fix every academic problem in the country.
Their wordsWe have sort of how you treat academics and how you treat sports. And if we took the sports ethos and the athletic ethos in America and we applied it to academics, we would fix every academic problem in this country.
America
0:19:28
Our reading
Children develop by struggling and failing on the road to success while a caring adult supports them, and school should be running that loop all day instead of leaving it to after-school sports.
Their wordsThe key to developing a child is that they struggle and fail on their road to success supported by a caring adult. And you just want to run that loop.
family
0:28:25
Our reading
One-to-one tutoring has always been the best way to teach anybody anything; the only reason schooling was never built that way is that it was not affordable.
Their wordsIndividualized tutoring is the best model. A one-on-one model is the best model. A mentorship model, an apprentice mentor, that is the best model. It's not cost-effective.
education

Masud HusainProfessor of Neurology at the University of Oxford, whose research covers apathy, motivation, attention and Alzheimer's disease.24 Aug 2026 · 2h 20m · 24 korrentsOn motivation, dementia and ambition

How to Improve Motivation & Overcome Procrastination | Dr. Masud Husain

Masud Husain

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Our reading — their words are on the recording

0:03:24
Our reading
Motivation is not a personality trait but a biology, and when that biology fails a person can lose motivation entirely.
Their wordsit was only about 15 years ago I started beginning to be aware that there may be a an important biology underlying motivation and when that biology goes wrong, it can lead to loss of motivation and even pathological apathy.
motivation
0:09:31
Our reading
Motivated and apathetic people are indistinguishable when the reward is large; the whole difference between them shows up over small rewards.
Their wordsWe find that everyone is willing to work for high rewards. But the difference between motivated people and apathetic people is at the level of the low rewards. Apathetic people are more inclined to say, "Nah, I don't think this is worth the effort, so I won't do that option."
motivation
0:23:12
Our reading
Every action a person takes is the output of a reward-against-effort calculation the brain runs, and most of that calculation happens below awareness.
Their wordsWe were talking about reward versus effort. And essentially that's a very important way I think that we make a decision. Much of that could be subconscious.
motivation
0:27:03
Our reading
Apathy is not a quieter brain but a costlier one: apathetic people burn more energy simply deciding whether an action is worth it.
Their wordsIt's showing us that apathetic people use more brain energy when they're making this decision. They have a bigger activation energy barrier to overcome because when they're making that decision, the brain is consuming more energy. It's consuming more glucose when it's doing that.
energy motivation
0:31:04
Our reading
There are only two levers on anybody's motivation: change what the reward means to them, or lower the effort of getting started.
Their wordsYou can either increase the reward or change it in some way in terms of something that's meaningful for the person or you change the effort required to accomplish maybe part of the task or perhaps start you know just initiate the task and often starting can be a huge motivational pull.
motivation
0:33:51
Our reading
Planning a day or a week in advance works because it pays the brain's decision cost once rather than dozens of times.
Their wordsEvery decision has a cost in terms as we've seen the brain having to put in invest fuel to make that decision. So if you're having to do that every time you make a decision, that can seem very burdensome. Whereas if you did it once in a big way where you planned it out for the day or the week, maybe the costs in terms of the activation energy required for the brain is much lower for you if you do that.

Ralph AdolphsBren Professor of Psychology, Neuroscience and Biology at Caltech, where he studies the neuroscience of emotion and social cognition.17 Aug 2026 · 2h 09m · 22 korrentsOn consciousness

Neuroscience of Emotions & Tools for Improving Emotion Regulation | Dr. Ralph Adolphs

Ralph Adolphs

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Our reading — their words are on the recording

0:04:27
Our reading
Emotions are functional states, to be understood by what they do rather than by how any particular brain or machine happens to implement them.
Their wordsThe basic answer is that I think of emotions as functional states of a particular type. They should be understood by what they do, their function rather than how they happen to be constituted in the human brain or differently in an octopus nervous system or in an AI which we should talk about.
0:05:21
Our reading
Emotions exist because a charging bear demands a response more flexible than a reflex and faster than a plan.
Their wordsif you have a bear or a tiger, you know, something charging at you, that challenge requires a control of behavior that's intermediate between those two extremes. I can't have a reflex for a bear if it's far away or if it's close or if it's a rattlesnake or or or a tiger or all the different kinds of potential threats out there. Instead, I need something that's more flexible, which emotions are.
0:14:57
Our reading
A feeling outlasts the memory of what caused it: amnesic patients stayed sad long after they had forgotten the sad film they were shown.
Their wordsSo, I thought this was a really cool study because it showed very clearly that there is temporal persistence in emotions and sadness probably has one of the longest time constants as we know from personal experience. But it's separate from just declarative memory.
0:19:18
Our reading
Functionally defined emotions can be attributed to animals and, to some extent, to AI systems, without any claim about what either of them feels.
Their wordswell but again these are functionally defined emotions and there's I think there's no problem assigning to AI to some extent and certainly to many animals uh those functional emotions
AI sentience
0:20:58
Our reading
Equating an emotion with the conscious feeling of it turns emotion research into consciousness research, which is why the two must be kept apart.
Their wordsAnd the other question is if you tie emotion to the the conscious experience of emotion, that is you equate you conflate emotions with feelings. Well, then you're not studying emotions, you're studying consciousness.
consciousness
0:25:32
Our reading
Most emotional pathology is not a problem with the emotion itself but with the ability to regulate it.
Their wordsmost of pathologies and difficulties about emotions are not about the emotion per se. It's about our ability or disability to control them to regulate them.

Fei-Fei LiSequoia Professor of Computer Science at Stanford, co-director of the Stanford Institute for Human-Centered AI, and co-founder and CEO of World Labs.10 Aug 2026 · 2h 08m · 21 korrentsOn LLMs, education and AI alignment

Using AI to Increase Your Intelligence & Enrich Humanity | Dr. Fei-Fei Li

Fei-Fei Li

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Our reading — their words are on the recording

0:05:17
Our reading
Sensing the world is what set evolution racing: the first photoreceptive cells created the force that drove animal life to diversify.
Their wordsBut the first photoreceptive cells created a evolutionary force that propelled animals to evolve because sensing the external world changes your self-perception changes the way your relationship with the external world.
0:10:51
Our reading
AI's bottleneck was never its algorithms but how little data they were fed, which is why the field needed ImageNet rather than another model.
Their wordsSo we conjectured that the lack of data was a huge part of the reason that's the lack of progress in AI. So we took a departure from everybody else who are really focusing only on algorithm and said that we need data. we need data to drive these algorithms.
0:27:55
Our reading
A child who has seen ten cats learns what a machine needs the whole internet of cat photos for, by a learning pathway nobody has solved.
Their wordsthat child who learns about what you say kitty cat would not have the chance to download the internet of images of cat. They likely have seen three cats, 10 cats at most, but yet they're able to identify that tail as a cattail instead of a fox tail through a different kind of learning pathway.
LLMs
0:31:36
Our reading
Video generation was not an algorithmic revolution: it was the same neural-network era with video added to the training data.
Their wordsWhat happened there is actually not as revolutionary as you might think because the bottom line is it's still data.
0:38:14
Our reading
The internet is not a random pile of content but the largest capture of human behaviour ever made, which is the whole reason AI trained on it works.
Their wordsInternet is not some random thing. Internet is the biggest collection of human behavior in multimodal forms.
LLMs
0:41:19
Our reading
A thought that was never captured was never uploaded, so AI has never seen it, and that is where humans remain unique.
Their wordsthat thought is not captured therefore it's not on the internet therefore AI has not seen it so that is where humans still remain so unique
LLMs

Tommy WoodAssociate professor at the University of Washington, where his laboratory studies brain health across the lifespan; he holds a medical degree from Oxford and a PhD in physiology and neuroscience from Oslo.20 Jul 2026 · 2h 41m · 26 korrentsOn dementia and health and fitness

Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Tommy Wood

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Our reading — their words are on the recording

0:05:55
Our reading
Neuroplasticity is as much the removal of connections as the growth of new ones, so pruning is a form of learning rather than a form of decay.
Their wordsA lot of people don't realize that particularly brain development, but then also the refining of functions in the brain through neuroplasticity includes the pruning or removal of signapses. Often we think about it's all about growth and new connections, but actually it also involves the refining or removal of of other connections that aren't needed.
pruning
0:08:04
Our reading
The adult brain's stock of neurons is essentially fixed, and that is no limit on learning, because plasticity is the changing of connections between the cells you already have.
Their wordsBut just because we have a fixed relatively fixed number of cells doesn't mean that we can't change the connections between those cells. And that's happening all the time. And that is, you know, the main principle of neuroplasticity.
0:13:19
Our reading
Putting older adults into activities that are genuinely new to them improves cognitive function in randomised trials, with executive function the most reliable gain.
Their wordsHowever, there's an increasing body of literature that shows that by engaging older adults in novel cognitive activities, you see improvements in function. So that can be language learning. Uh that can be uh complex like coordinative movement or exercise. You see the same things with um like musical training like people learning a new musical instrument or learning um musical theory trying to identify different patterns in music. And you see in randomized control trials improvements particularly in executive function that seems to be most common across those different interventions.
0:19:14
Our reading
Training visual processing speed in later life lowers dementia risk two decades later, which continuing to do what you are already good at does not.
Their wordsThey just published a secondary analysis of the active trial that showed that um those who did processing speed training with uh booster sessions at one and three years had a significantly decreased risk of dementia 20 years later.
dementia
0:23:27
Our reading
Crosswords and sudoku are closer to meditation than to cognitive training, because they keep you focused without ever making you struggle.
Their wordsEven if you're doing hard ones, if you look at the work of people like uh Gloria Mark, the things like crossword and sudoku, they're less of like a true cognitive challenge, right? It's it's almost has more of like a meditation meditative like effect, right? Which can be a good thing, right? So you're focused but not challenged really.
0:25:11
Our reading
Digital brain training makes you better at the training and at nothing else, which is the strongest argument against it.
Their wordsThis is one of the main arguments against online or you know digital brain training is that you get very good at doing that one specific thing but it doesn't transfer over to other areas of your life.

Alan CastelProfessor of psychology at UCLA, where he studies human memory, attention and cognitive ageing, and author of Better with Age: The Psychology of Successful Aging.13 Jul 2026 · 2h 28m · 24 korrentsOn curiosity, dementia and health and fitness

How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel

Alan Castel

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Our reading — their words are on the recording

0:08:31
Our reading
Seeing something many times does not put it into memory: familiarity with a thing and knowledge of it are different, and people confuse the two constantly.
Their wordsAnd I think that illustrates also how our memory works. That just seeing something many times doesn't mean you'll remember it well. And this is a classic demonstration that, you know, you've seen a penny many times. You don't remember all the features on the penny.
0:10:11
Our reading
You learn where something is by going to find it rather than by being told, and that act is the whole difference between seeing something and noticing it.
Their wordsAnd so we've done this study where you have to, instead of me telling you where it is, you have to get up and find it. And so now you're engaging with the environment, you're going to go look for it and be like, gosh, it's been there the whole time. have walked by it so many times have never noticed it. And I think that's the difference between seeing something and noticing it.
0:23:44
Our reading
Learning should be made harder rather than easier, and a teacher's instinct to smooth the path is the first thing that goes wrong.
Their wordsHow can you make learning kind of uncomfortable, but that you'll remember things better? And it goes against a lot of our intuitions. A lot of teachers will want to say, how can we make learning easier? And I think that's probably the first problem is you don't want it to be easy.
0:26:26
Our reading
There is no such thing as photographic memory: people with exceptional visual memory still make ordinary memory errors.
Their wordsthe research on photographic memory does show that even people who have very strong visual memory will make memory errors. So it's not that you know it's exactly photographic but their visual memory is exceptional.
0:27:45
Our reading
Photographing a moment can weaken your memory of it, because the reason you took the picture was not to have to remember.
Their wordsNow, it can also make your memory worse because you're realizing I want to I'm taking this photo so I don't need to remember it later. And so, you could see it going both ways, but that selection process is important.
0:28:33
Our reading
Remembering the past and imagining the future are one brain process, which is why what you can imagine is bounded by what you have already lived.
Their wordsAnd our brain does a lot of interesting things in terms of, you know, reconstructing the past also has a similar brain signature as imagining the future. which you know in some ways makes sense. We shouldn't have separate parts of the brain for thinking about the past and thinking about the future.

Andrew Huberman, soloProfessor of neurobiology and ophthalmology at Stanford School of Medicine; hosts the Huberman Lab podcast on neuroscience, health and performance.26 Feb 2026 · 38m · 8 korrents

Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentials

Our reading — their words are on the recording

5:07
Our reading
Most melatonin supplements contain doses far above what the body makes, which is a reason to be wary of them.
Their wordsI am not a big fan of melatonin supplementation for a number of reasons, but just as a quick aside, the levels of melatonin that are in most supplements are far too high to really be considered physiological.
12:21
Our reading
A starting protocol for sunlight on the skin is at least two or three sessions a week of 20 to 30 minutes, with as much of the body exposed as is reasonable.
Their wordsthe idea is that you would want to get this two to three exposures per week minimum of 20 to 30 minutes of sunlight exposure onto as much of your body as you can reasonably expose it to
15:47
Our reading
Getting sunlight through a car windshield or a window, or behind highly reflective sunglasses, will not deliver the UVB-driven effects.
Their wordssunglasses that are highly reflective or trying to get your sunlight exposure through a windshield of a car or through a window simply won't work. Most windows are designed to filter out the UVB light
17:42
Our reading
Most people would do well to get more sunlight through the whole year, provided they are not burning their skin or damaging their eyes.
Their wordsthat we would all do well to get more UVB exposure from sunlight throughout the entire year, provided we aren't burning our skin or damaging our eyes in some way
24:59
Our reading
To keep mood elevated, get plenty of light through the day and be cautious about bright artificial light at night.
Their wordsSo if you want to keep your mood elevated, get a lot of light, UVB light throughout the day. And at night, really be cautious about getting UVB exposure from artificial sources
28:52
Our reading
Red and near-infrared light therapies for skin are grounded in how light interacts with mitochondria and reactive oxygen species, not pseudoscience.
Their wordsThat is not pseudocience. That is not woo science. That is grounded in the very biology of how light interacts with mitochondria and reactive oxygen species

Andrew Huberman, soloProfessor of neurobiology and ophthalmology at Stanford School of Medicine; hosts the Huberman Lab podcast on neuroscience, health and performance.6 Jan 2025 · 1h 49m · 8 korrents

How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

Our reading — their words are on the recording

0:16:58
Our reading
Perhaps 60 to 70 percent of exercise's effects on brain health, performance and longevity can be explained by the rise in autonomic arousal during and after exercise.
Their wordsI think it's fair to say that probably 60 to 70% of the effects of exercise on brain health performance and Longevity can be explained by the specific shifts in our physiology both bodily physiology and directly within the brain's physiology during those bouts of exercise which is this increase in so-called autonomic arousal
0:29:02
Our reading
When you exercise relative to learning probably matters little, as long as the two sit fairly close in time.
Their wordsit probably doesn't matter so much when you do your exercise or what it is that you're trying to learn it's going to be beneficial as long as the thing that you're trying to learn and the exercise are positioned fairly closely in time
0:33:10
Our reading
Overdoing high-intensity exercise before learning can leave you with reduced cerebral blood flow and make it hard to focus.
Their wordsif you quote unquote overdo it then you're going to arrive to that bout of learning with reduced cerebral blood flow and you're going to be in a state that it's very difficult to focus and learn new information
0:44:00
Our reading
Feeling a little tired is not a reason to skip a workout, because moving the body itself raises energy.
Their wordsso the next time you're feeling a little tired and you don't want to work out remember exercise gives you energy through the pathways that I just described
energy
0:50:03
Our reading
To use exercise's arousal effect on cognition, include compound, multi-joint exercises such as squats, deadlifts, bench presses, pull-ups and rows.
Their wordsthe key thing is to make sure that you're doing exercises that are compound exercises so that these would be the movements you can look these up just say compound exercises you can put that anywhere and you'll see that that includes things like squats deadlifts you know bench presses dips pull-ups rows
0:59:13
Our reading
Weekly exercise should reasonably include some jumping with a controlled landing, to load the skeleton, though no study yet shows which exercise best releases osteocalcin in humans.
Their wordsit seems reasonable to assume and reasonable to employ some exercise within your weekly exercise that involves jumping of some sort in particular jumping where you have to control the Ecentric or Landing portion of that jump

Kelly StarrettDoctor of physical therapy and co-founder of The Ready State; author of Becoming a Supple Leopard and Built to Move, on mobility and movement.9 Dec 2024 · 3h 26m · 13 korrents

How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett

Kelly Starrett

All 13 from this episode, along the running time →

Our reading — their words are on the recording

0:10:48
Our reading
Spending 20 to 30 minutes each evening sitting on the floor builds exposure to normal joint ranges.
Their wordsone of the things that we're huge fans of the evening is sitting on the ground for 20 to 30 minutes
0:12:03
Our reading
Muscles and tissues keep adapting and healing at every age; it just gets slower and harder.
Their wordsmuscles and tissues are like obedient dogs at no age do you stop adapting at no age do you stop healing those things slow down it's a little bit harder to have the same adaptation
0:15:33
Our reading
A simple mobility test: cross the feet, lower yourself to the floor and stand back up without using the hands.
Their wordsthere's a a test we we write about in the book um that if you just do crisscross applesauce standing you should be able to lower yourself to the ground and stand back up without using your hands
0:23:01
Our reading
Range of motion does not have to decline with age; people should be able to maintain it.
Their wordsone aspect of your physiology that will not change doesn't have to change is your range of motion as you get older we should be able to maintain our range of motion
0:23:31
Our reading
Warm-up rituals may be needed for high performance, but a person should not need all that preparation just to have baseline range of motion.
Their wordsthe real question is should I have to do all that stuff for high performance absolutely but should I have to do all of this prep to have native range of motion to have Baseline range of motion probably not
0:34:43
Our reading
The gym can be a place to uncover changes in movement and range of motion, not only a stimulus for adaptation.
Their wordswhat we're trying to do then is take the gym not only have it be a stimulus for adaptation but have it be a really great place to uncover changes in my movement changes in expression of that movement

Andrew Huberman, soloProfessor of neurobiology and ophthalmology at Stanford School of Medicine; hosts the Huberman Lab podcast on neuroscience, health and performance.21 Nov 2024 · 34m · 8 korrents

Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentials

Our reading — their words are on the recording

9:18
Our reading
To set the body clock, get outside and view sunlight early in the day, ideally with the light reaching the eyes, even when the sun is already up.
Their wordshowever if you wake up a few hours after the sunrise which I tend to most days personally you still want to get outside and view sunlight you don't need the sunlight beaming you directly in the eyes there's a lot of photons light energy that scattered from sunlight at this time but the key is to get that light energy from sunlight ideally into your eyes it's critically important that you get outside to get this light
9:57
Our reading
Sunlight viewed through a window or a car windshield does far less to set the body clock than light viewed outdoors.
Their wordshe tells me that it's 50 times less effective to view this sunlight through a window through a car windshield or through a side window of a car than it is to just get outside with no sunglasses and view light early in the day
13:01
Our reading
Take blue-blocking glasses off in the daytime and keep them for the late evening.
Their wordsa lot of people will say oh I should be wearing blue blockers throughout the day no that's the exact wrong thing that should be reserved for late in the evening
17:32
Our reading
Get as much light as is safely possible early and through the day, as little as possible after about 8 p.m., and no bright light to the eyes between 11 p.m. and 4 a.m.
Their wordsyou want as much light as as safely possible early in the day morning and throughout the day including blue light and you want as little light coming into your eyes artificial or sunlight after say 8:00 p.m. and certainly you do not want to get bright light exposure to your eyes between 11:00 p.m. and 4:00 a.m.
19:54
Our reading
Evening lights are better placed low in the room, on desks or the floor, than overhead.
Their wordsif you want to avoid improper activation of these neurons it's better to place lights that you use in the evening low in your physical environment so on desktops or even the floor if if that's if you want to go that way as opposed to overhead lights
24:53
Our reading
Short naps of under one ultradian cycle can be very beneficial for many people, but nobody has to take them.
Their wordsprovided that they're less than one ultradian cycle provided their 20 minutes or 30 minutes or even an hour can be very beneficial for a lot of people you don't have to take them

Layne NortonNutritional scientist with a PhD in nutritional sciences, drug-free powerlifter and bodybuilder, founder of Biolayne and host of the Dr. Layne Norton Podcast.12 Aug 2024 · 4h 04m · 12 korrents

Tools for Nutrition & Fitness | Dr. Layne Norton

Layne Norton

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Our reading — their words are on the recording

0:12:30
Our reading
Having a biochemical pathway does not mean something will produce an outcome, though any real outcome has a mechanism behind it.
Their wordsjust because something has a biochemical pathway doesn't mean it will create an outcome but if there's an outcome there's absolutely a mechanism to explain it
0:47:10
Our reading
How protein is distributed across meals matters, but much less than total protein intake per day.
Their wordswhat I had said is I think protein distribution matters but I think it matters much much less than total protein intake per day
0:52:06
Our reading
Anyone aiming to be as muscular and strong as possible is probably better off not intermittent fasting, though for most people it is a perfectly fine tool for adding some muscle.
Their wordsif your goal is to be the most muscular strongest human being you can possibly become I think you're probably better off not doing intermittent fasting just because those last that last 5% may make a big difference and you're never going to be able to pick that out of a human randomized control trial in eight weeks at least I don't think you will
health and fitness
0:59:51
Our reading
About one gram of protein per pound of body weight a day is enough to essentially max out the anabolic response for most people.
Their wordsthe big rocks are about a ground per pound of body weight if you want to really for all intents and purposes max out the anabolic response you're going to be fine one gram per pound of body weight
1:05:18
Our reading
It is very hard for a woman to get too muscular; muscle generally looks good, and it is fat that makes people look bulky.
Their wordsit's very hard to get too muscular for a woman and and what I'll say is like you know typically muscle look s good and fat is what makes you kind of look bulky
1:12:44
Our reading
The timing of carbohydrate intake across the day probably does not matter much.
Their wordsI am not real convinced at all that it really matters when you eat your carbohydrate intake

Stacy SimsExercise physiologist who has worked at Stanford and with professional athletic teams; she studies training and nutrition specific to women.22 Jul 2024 · 2h 28m · 12 korrents

Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims

Stacy Sims

All 12 from this episode, along the running time →

Our reading — their words are on the recording

0:08:58
Our reading
Intermittent fasting, such as holding a fast until noon or days of very low calories, appears detrimental in active women unless they have PCOS or another metabolic condition.
Their wordsif we look at intermittent fasting where you're holding the fast up till noon or you're having days of really low calorie restriction we see in active women it's very detrimental unless you have PCOS or you have some other subclinical issue
health and fitness
0:22:53
Our reading
Before a strength session about 15 grams of protein is enough pre-workout fuel, with about 30 grams of carbohydrate added before up to an hour of cardio.
Their wordsif you're going to do a true strength training session you only need around 15 grams of protein before before you go to really help you get into the idea that yes you have some fuel on board and also increases your post exercise oxygen consumption or your Epoch so your resting metabolism stays elevated um giving you a better chance for Recovery post exercise as well if you're going to do any kind of cardiovascular type work up to an hour then you're adding 30 grams of carp to that
0:27:24
Our reading
Women need about 35 grams of high-quality protein within 45 minutes of training in their reproductive years, and 40 to 60 grams from perimenopause onwards.
Their wordswe know that women who are in their reproductive years need around 35 grams of good protein highquality Lucine oriented protein within 45 minutes and we see that women who are per menopausal onwards are 40 to 60 grams because we become more anabolically resistant to food and exercise as we get older
0:27:48
Our reading
Women appear to have a tighter post-exercise feeding window than men, so advice that there is no window rests on male data.
Their wordswhen we look at like the recovery window for food there are definitely sex differences because we hear all the conversation of there's no recovery window it's you know it's old science but we look at the research of when women's metabolisms come back down to Baseline meaning that they have constant straight blood sugar levels versus men women it's within UH 60 minutes and for men it's up to 3 hours so when we're looking at the data that says there's no window per se for getting food in it's based on male data
0:43:18
Our reading
Younger women get the most from training to failure, while older women should emphasize training heavy.
Their wordsthe key when you're younger is working to failure the key when you're older is working heavy
0:46:12
Our reading
Women in their mid-40s to early 50s should get into heavy lifting and polarized training rather than emphasizing zone 2.
Their wordsso that whole section of mid to mid 40s to early 50s is a definitive aging point where I really tried to get women to get into the heavy lifting and get into the patterns of polarizing their training not putting an emphasis on zone two just really looking at how am I polarizing how am I affecting my central nervous system

Andrew Huberman, soloProfessor of neurobiology and ophthalmology at Stanford School of Medicine; hosts the Huberman Lab podcast on neuroscience, health and performance.29 Apr 2024 · 2h 08m · 8 korrents

Protocols to Strengthen & Pain Proof Your Back

Our reading — their words are on the recording

0:14:46
Our reading
A strong back needs the ability to generate rigidity in the core and spine so that the limbs can move well.
Their wordsyou actually want to be able to generate rigidity within your core and spine in order to move your limbs to throw a ball or to do a martial arts Punch or to even dance gracefully or even just move up some stairs without falling
0:25:51
Our reading
Severe or persistent back pain that does not respond to non-surgical methods should be seen by a back expert, perhaps a surgeon.
Their wordsit's very important that if you have severe back pain or persistent back pain and you're not able to alleviate it with non-surgical methods that you talk to a back expert perhaps even a surgeon
discipline
0:37:56
Our reading
Sit-ups and ab crunches are probably an inefficient exercise for back pain, and perhaps even the worst one.
Their wordsand then they'll essentially sit up to contract the abdominals turns out that if you have back pain and even if you don't that is probably the least efficient and perhaps even the worst thing that you can do for your back pain
0:39:07
Our reading
The curl-up is a good way to strengthen the abdominal wall, with or without back pain.
Their wordsthe curl up is an excellent exercise for people who have back pain and who don't have back pain to strengthen the abdominal wall
0:42:05
Our reading
Repeated short, maximal contractions of about ten seconds probably build stronger muscle-activation pathways than one long static hold.
Their wordsone of the advantages however of doing these brief 10-second holds and really focusing on the contraction of the abdominals hard or as hard as you can and then releasing is that as opposed to doing a long hold just trying to hold as long as you can and building a lot of endurance in the abdominals when you repeatedly contract a neuromuscular connection you build the pathways you basically allow the pathways that can engage those strong muscular contractions to a greater degree than if you're trying to just statically hold that particular position for a very very long time
0:51:23
Our reading
In a side plank, push the floor away and do not let the hips sag.
Their wordsthe most common mistake was side planks is letting the hips sag so if you don't push the floor away from you enough if you're not stable enough through the foot contact with the floor or the leg contact with the floor

Matthew WalkerProfessor of neuroscience and psychology at the University of California, Berkeley, and author of Why We Sleep.17 Apr 2024 · 2h 18m · 10 korrents

Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series

Matthew Walker

All 10 from this episode, along the running time →

Our reading — their words are on the recording

0:47:33
Our reading
People who are struggling with sleep or have insomnia should not nap during the day.
Their wordsif you are struggling with sleep and you suffer from insomnia the advice is do not nap during the day because you're setting yourself up for an even higher probability of failure at night
0:55:48
Our reading
A nap of about 20 minutes brings gains in alertness and concentration without the grogginess of sleep inertia.
Their wordsby cutting your nap off at 20 minutes you still get these nice benefits from a good chunk of healthy non-rem sleep but you're not going so far into the cycle so deep into your nonr that when you wake up after 20 minutes you're not in that what we call Sleep inertia phase
1:01:20
Our reading
If you sleep well at night and feel refreshed by day, there is no need to force yourself to nap.
Their wordsif you are not a natural Napper don't necessarily Force yourself to be as long as you're getting the sleep that you feel you need at night and you feel refreshed and restored during the day
1:03:11
Our reading
To nap more easily, mimic the night: block light and noise, take your shoes off and use a blanket.
Their wordsso mimic the conditions that you're trying to get that you would normally get at night that will increase the probability mask out noise mask out light kick your shoes off have some kind of a blanket wrapping around you that's probably the best
1:28:04
Our reading
Daytime napping in older adults is probably a marker of poor night-time sleep, so older adults should not be told to stop napping, though more evidence is needed.
Their wordsthe best evidence that we have right now is that it's actually the bad quality of sleep at night and thus we should not be necessarily jumping to recommendations that all older adults should stop napping I think we need more evidence and I'm open to both sides of that
1:48:23
Our reading
Delaying morning caffeine lets you test whether your sleep leaves you restored, and a month-long test is enough.
Their wordsby using caffeine first thing in the morning you don't give yourself the chance to test whether or not subjectively you sense your sleep is good quality now you don't need to do this forever you can just do a test for a month and be asking that question

Andy GalpinExercise scientist at California State University, Fullerton, where he teaches and researches human performance; host of the Perform podcast.15 Feb 2023 · 3h 05m · 12 korrents

Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab

Andy Galpin

All 12 from this episode, along the running time →

Our reading — their words are on the recording

0:33:35
Our reading
Anti-inflammatories or ice used to recover faster can block the signal for training adaptation, so results weeks later are smaller.
Their wordsyou could do something like take an anti-inflammatory whether this is a supplementation or a drug or maybe this is ice oh cool that's great that will enhance your recovery in this moment that'll make you feel better today probably tomorrow but what we know is that blocks the signal for adaptation so you're not going to get the same results you know four six eight weeks from now
0:44:04
Our reading
Most people who think they are overtrained are probably only non-functionally overreached and need just a short back-off.
Their wordsso most people think they're overtrained are really not you're just probably non-functionally overreached and again the classic distinction is if you took three or four days off and you felt better you weren't probably quote unquote overtrained you were probably just in this area of non-functional reaching you need a little bit of a back off
0:54:24
Our reading
Slower-paced music after a workout may speed recovery, while fast-paced music may slow it.
Their wordslistening to slow paced music there's evidence that suggest fast-paced music May uh slow down your recovery and slow pace would actually enhance it
0:56:07
Our reading
Spending three to ten minutes on slow, structured relaxation breathing straight after training speeds recovery.
Their words10 minutes is probably better but if you can just at least give me three that'll work if you're really really resistant you can actually do that just in the shower and so if you're going to finish your workout get in the shower again just close your eyes in the shower give me three minutes of focused relaxation breathing and that will accelerate the recovery process
1:04:10
Our reading
Lactate is not the cause of muscle fatigue or of next-day soreness.
Their wordsfirst of all it's not lactate that's is a really important thing that we still hear people talk about is you know you're sore 24 hours later you got to do this thing to get the lactate out of there as we talked about in the metabolism uh conversation and episode that that is not the cause of fatigue and it's certainly not the cause of soreness
1:04:41
Our reading
Wearing tight compression clothing can help prevent a little soreness.
Their wordsyou can actually wear compression gear that will help a little bit there's a decent amount of evidence suggesting if you just were to you know put some tighter fitting clothes on Leisure wear or compression gear if you have it that that can actually prevent a little bit of soreness from occurring

Jeff CavalierePhysical therapist and strength coach, founder of ATHLEAN-X; served as Head Physical Therapist and Assistant Strength Coach for the New York Mets.4 Jul 2022 · 2h 40m · 11 korrents

Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere

Jeff Cavaliere