AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

welcome to the huberman Lab podcast

where we discuss science and

science-based tools for everyday

[Music]

life I'm Andrew huberman and I'm a

professor of neurobiology and

Opthalmology at Stanford School of

Medicine we are now live today with our

annual and lifetime members of The

hubman Lab podcast premium channel and

first off I just want to welcome

everyone thanks so much for being here I

hope you're having a good holidays and

I'll uh wish you a happy new year at

this point and again at the

end I want to kick off our discussion

today by just highlighting some of the

incredible things that you all have

already done the premium channel as most

of you presumably know provides support

for important research and when I say

important research we can Define that as

research that is done on humans with

humans with their consent of course that

we believe stands the highest

probability of leading to New Quality

treatments and improvements in mental

health physical health and performance

so support from the premium channel that

is from you has already allowed us to

make several substantial gifts to

various Laboratories as well as some

other um some other endeavors so I'll

just quickly tell you where those funds

have gone and then I'll tell you

something really truly exciting about

where we're headed in

2024 we'll get to the questions in a

moment but I think this is important to

hear first of all we made a um a

year-long gift and when I say year-long

gift we're talking gifts that I

certainly can say from my perspective as

a researcher who's run a laboratory for

a very long time these are the size

gifts that allow researchers to do

research that they otherwise would not

have been able to do they pay salaries

they pay uh for materials in the

laboratory they pay for the sorts of

things that allow signs to happen that

would not otherwise happen we made a

gift to Dr Aaliyah crumbs laboratory at

Stanford in the department of psychology

uh she studies mindset some of you may

have seen the episode with Ally as she's

called um Dr Crum on the hubman Lab

podcast she's studying mindsets and how

they affect both mental health and

physical health in children and adults

and that work hopefully we'll get a

report back on at some point soon about

how those mindsets can improve

performance in school work Athletics and

other areas of life so the idea here is

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premium channel and then that work can

happen and then we can get the

information about what the conclusions

of that work are out into the general

population meaning into the public so

that people can benefit from that

knowledge right away and in many cases

Implement that knowledge we also made a

gift to Dr sain Panda at the Suk

Institute for biological study sain

panda is an expert in circadian biology

and intermittent fasting and the study

he is using those funds for relates to

intermittent fasting as a specific tool

for improving mental health we also made

a gift to Dr Carla shatz in at Stanford

University School of Medicine she's

studying how the immune system and

maternal conditions and in especially

infections or uh of various kinds that

um pregnant women sometimes encounter or

get can affect the developing fetal

brain and that work also relates to stem

cells I know there's a lot of excitement

about stem cells nowadays so I'll give

you an update on that as soon as I can

we also made a substantial gift to Dr

Joanna Stein glass at Columbia

University School of Medicine Dr Stein

glass has not yet been on the podcast

but hopefully she will have time to come

on the podcast at some point soon uh

she's studying and developing novel

treatments for eating disorders uh if

you didn't see the episode on healthy

and disordered eating um sadly uh

anorexia nervosa is the most deadly of

all the psychiatric conditions that is a

great number of patients that have

anorexia nervosa unfortunately go on to

die of uh malnourishment and things

related to malnourishment so it's a

critical critical issue that's not

talked about enough and frankly is not

um well funded enough at the level of

federal funding but um through your

support there's now funding um siphoning

into her laboratory and she's directing

those funds directly at novel treatments

based on neuroscience and habit

formation for eating disorders anorexia

and other Eating Disorders Dr Nolan

Williams also at Stanford who does work

on transcranial magnetic stimulation

which is a tool to non-invasively alter

neural circuits in the brain uh for

purposes of relieving depression and

PTSD and excitingly Dr Williams

laboratory also combines TMS

transcranial magnetic stimulation with

psychedelic treatments um in particular

ibaan but also psilocybin I know there's

a lot of excitement about that and then

last but certainly not least uh we also

funded a chronobiology conference they

were um desperate for funds uh reached

out and we were delighted to provide the

funds for that uh conference those funds

allowed graduate students in postdocs

who come from from Laboratories that

couldn't afford to send those students

in post talks to that conference to

attend that conference and I must say

from a lot of years of experience in the

scientific Community the ability to

attend these high quality meetings is

absolutely critical for those young

scientists to be able to glean important

information and go back to their own

Laboratories and to make novel

contributions also can be the difference

between a new collaboration getting

sparked up or not and uh I should just

mention that the the Research

Laboratories that we fund were at a much

higher level than the conferences but

the conferences I think are also a

really important um way to direct funds

uh for those of you who don't know

chronobiology is how the timing of light

temperature and exercise and eating

affect health so all things that I think

uh people are interested in so uh that's

it for what we covered um and what we

supported in 2023 we're very proud of

the support that we were able to provide

thanks to your help and I am very very

excited to announce that while in 2023

it was scom us the hubman Lab podcast

through your premium uh Channel support

that allows us to make that support and

we had a matching donation dollar Ford

dooll donation from the tiny Foundation

heading into 2024 tiny Foundation is

going to continue to do a dollar dollar

a dollar Ford dooll match excuse me

which is exciting and we've brought on

in addition to that two other donors who

are going to also do dollar for dooll

donations so in other words for every

dollar that the Hub lab premium channel

has or raises in 2024 there will be $3

to match that so this is phenomenal and

what it means is that the scom and

hubman Lab podcast are now doing what's

considered on University campuses as

major philanthropy so very exciting um

and so thank you Oho very much for your

support you are making a difference in

the research and I don't just say that I

know anytime there's fundraisers things

of that sort by the way this is not a

fundraiser This Is Us saying thank you

to you but it's always hard to know

where those funds go and um we make sure

that the whole process is very

streamlined we cut the fat on the on it

in every Dimension so that um the money

can go to discovering new tools for

mental health physical health and

performance so thank you so much okay

first question is

up carollyn a writes I am interested in

studies about the anterior mid singulate

cortex oh yes such an interesting

structure would you please share any

information regarding those thank you

for all you do in the advancement of

science thank you for all you do in the

advancement of science Carolyn and

others listening okay so the enter mid

single cortex for those of you that um

may not have seen the episode on

Willpower and tenacity but even if you

have is a region of the brain that is

involved in leaning into difficult

challenges of all kinds this is an area

of the brain that gets larger when we

Embrace effort that leads to a bit of

internal anxiety but it's something

that's good for us an Adaptive thing and

this is an area of the brain that gets

smaller when we don't engage in

challenging Endeavors now we need to

Define challenging Endeavors very

specifically challenging Endeavors that

stimulate the growth of the anterior mid

singulate cortex are challenging

Endeavors that we would prefer not to do

we may want the end goal right so we may

want the the consequence of the exercise

the consequence of the learning the

consequence of whatever the challenge is

but that the challenge itself feels

uncomfortable and here of course we want

it to be uh uncomfortable but safe

challenges is what is what's going to

grow the inter mid singulate cortex now

another thing about the inter mid

singulate cortex that's important is

that for people that end up being

successful diet or successful um pursuit

of Fitness for people that um complete a

degree or finish an exam or things of

that sort the intering cortex gets

bigger for people that fail to do the

work required to prepare so the

preparation that is uh the Anor Ming lit

cortex actually shows a bit of atrophy

so the Anor Ming lit cortex is an

anatomical and neural reflection of

willpower and tenacity and I think what

people get wrong over and over about the

sorts of findings is that the anterior

mid singit cortex is really responding

to a variety of inputs as a lot of

different inputs and outputs we know

that based on neural circuit tracing but

it absolutely responds best to things

that feel like that they are indeed

difficult that they are a challenge so

if you're like me and you enjoy certain

forms of exercise and it's just pure

Bliss for you the whole way through

that's not going to grow your anti mid

singulate cortex however if you add a

bit of let's say uh higher intensity

work I like doing a long run or hike on

Sundays I don't do Sprints too often at

the end of that uh but if I were to do a

couple Hill Sprints at the end and I

really was like ah this this is rough

this sucks that's actually the sort of

thing that's going to stimulate the

anterior mid singulate cortex the

anterior mid singulate cortex since

Caroline you asked about studies was

actually uh discovered in cases where

people were stimulating this brain area

and the subjects these were people

receiving neurosurgery for other reasons

reported feeling like something was

impending some not impending doom but

there was some

challenge like they were going to head

into a storm something challenging was

coming but the other subjective feeling

that they reported was feeling like they

could lean into it like they're ready

for it they're ready to meet that

challenge so what you're looking for

when you are interested in growing your

inter singulate cortex I'll tell you why

that's a good thing to do is you're

looking for that feeling of Leaning into

challenge that friction if something's

too easy or it's too delightful that's

not going to contribute to your ID

singulate cortex function and growth I

might contribute to other things indeed

it will um and life isn't all about

leaning into challenge but why would you

want to stimulate your anterior mid

singulate cortex in this way and by the

way those challenges can come from

physical Endeavors it can come from

language learning it come from a hard

conversation that you're um you've been

putting off that's hard for you to have

Lord knows we all all have those aspects

of Our Lives the things that we're

putting off or that are hard for us or

that feel difficult again keep these

Endeavors safe never want to do anything

that would damage your mental health or

physical health but leaning into

challenge in that way does seem to

activate and grow the enter mid

singulate cortex now the advantages of

that is that there are studies excuse me

showing that the so-called superagers um

the superagers I don't like that name so

much it should it's a bit of a misnomer

they call them super agers but they

really should be called super non- aers

because these are people who seem to

maintain healthy cognitive function much

longer than most individuals their

memory their IQ is remains stable into

their much much later Decades of their

life or even improves over time and then

the correlation and again this is

correlation but these are these people's

interior mid singulate cortex does not

atrophy and in general what the studies

point to and there still needs to be

more data collected on this is that

these people are regularly engaging in

things that are hard for them and

challenging and they've embraced that

challenge so lots to say about interior

mid singulate cortex uh but I think uh

that grabs the top contour and um I'm a

big fan of trying to do something

difficult at least one thing uh ideally

every week

um and perhaps even every day a little

bit it doesn't take much uh maybe even

just five minutes it's that friction

that feeling oh I don't want to do this

I can't do this and then continuing to

practice or continuing to lean into that

challenge safely of course uh that is

going to grow that anid signate cortex

and I just think that's amazing right we

hear so much about brain atrophy and

memory loss and etc etc as we get older

a lot of data now about how to preserve

health healthy physical function here

we're really talking about how to

maintain healthy cognitive function and

the interent mid singulate cortex seems

to be barometer of how well we are doing

that Mark s asks would love to hear more

about an evening routine and not just

morning especially when it comes to

light oh I love this question I love

this question because I've made a lot of

changes in the last year related to this

because um you know there's this guy on

the internet that talks about the

importance of getting morning sunlight

I'm just kidding

um there are several of us but um and

gals but um I I suppose I've been quite

vocal about the importance of getting

morning sunlight as soon as possible

after waking and of course of course of

course unless you have powers I'm not

aware of if you wake up before the sun

comes out people always ask what do I do

you wait till the sun comes out if it's

overcast you get outside a bit longer if

you want to wake up before the sun comes

out turn on bright artificial lights now

these days I've actually been playing

around a little bit with some bright

artificial lights um before I because I

tend to wake up before the sun is out

it's the winter months but in any case

I've talked a lot about the morning

routine in the early part of the day and

a bit about the afternoon uh part of the

day evening routine okay well I'll tell

you ideal and then I'll tell you what I

do um I'm always shooting for ideal but

I'm human I think there's this idea on

the internet um that I've seen that you

know my whole life is is protocols

protocol protocol protocol and indeed

sometimes it looks like that and indeed

sometimes it doesn't I'm human things

happen um we all encounter different

challenges so to answer your question

directly Mark I think it's I know it's

very important that if possible that you

get a little splash of sunlight in your

eyes in the afternoon and evening why

why is that important and what we're

really talking about here is not

necessarily seeing a sunset at the beach

although that would be great if you

could do that but getting some sunlight

in your eyes before the sun goes down

maybe for 5 10 minutes it's not as

important as the morning sunlight but it

does have a great benefit and the

benefit is it adjusts the sensitivity of

the neurons in your retina and in your

brain such that it protects you against

brighter artificial lights later in the

evening now it doesn't protect you

completely but what it does is if

normally and this is true bright light

viewed for 15 seconds or more between

the hours of 10: p.m and 400 a.m. I'm

talking about somebody on a standard

schedule not shift worker Bright Lights

viewed for 15 seconds or more between

the hours of 10: p.m. and 4:00 a.m. can

dramatically quash melatonin levels

melatonin being the hormone that's

involved in feeling sleepy and falling

asleep it does other things as well of

course it's secreted from the

pineal we know based on a really nice

study publish in science reports that if

you view that afternoon late afternoon

evening sunlight you don't have to be

too strict about the time get you know

pop your sunglasses off as long as you

can do that safely get some sunlight in

your eyes or if you can't look directly

at the Sun and by the way never stare

directly at the Sun at least getting

some daylight in your eyes before the

sun goes down that can offset that

melatonin reduction by about 50 % which

is pretty impressive now you would still

do well to dim the lights in the evening

and and one thing that I've been playing

with recently is uh using red lights so

um a lot of people when they hear red

lights they think oh you're talking

about you know Red Light Panel which

that has its uses those tend to be very

bright red lights or um you know

portable red light I actually use a

small portable red light looks like a

piece of thick piece of toast um I use

that for other reasons this is not what

we're talking about with evening routine

with evening routine it can be

beneficial and very very

costeffective to get some red bulbs and

put them in say the bedroom where you

read before you go to sleep or in a

particular room in your house you tend

to spend time in in the evening makes

for a nice mellow feel but it also does

several other things first of all it if

they're the correct red bulbs and I'll

mention the ones that I've been using in

a moment they uh eliminate all the blue

wavelengths that tend to be stimulating

for the what we call the noradrenergic

system so adrenaline noradrenaline

cortisol Etc indeed there's a study

shows that when shift workers who have

to be up at night use red lights of the

type that I'm describing when they work

under red light they have less of a

cortisol increase than were they to work

under standard fluorescent lights or

even standard LED lights so number one

thing would be dim the lights in the

evening and at night as much as you

safely can to perform whatever functions

you need don't fall you know don't burn

yourself at the stove you know if you

have to Rite and do work as I often do

you need light uh but to the extent that

you can shift to Red Lights uh that can

be helpful and many people many people

and myself included find that you get

sleepier when you do that so I might

just do this for the last hour of the

evening even if I'm up till 10 or 11: or

if I do it earlier then I tend to get

really sleepy but those red lights um

you know I put have a little lamp above

my bed I'll do that if I'm going to read

in bed I make it much easier to fall

asleep probably because of the reduced

cortisol associated with eliminating the

blue wavelengths and they tend to be

fairly dim and um now there's one brand

of red light that um you actually can

that actually will work on a dimmer so

this is important um I suppose you could

use a red party lights or Christmas

lights those could be very affordable um

some people do that put kind of festive

uh feel in the room other people like

myself um will um use a red light that's

dimmable I want to mention that what I'm

about to say I don't have any Financial

relationship to this company in terms of

the bulbs um red light panels are

different I use the ju um I use ju type

but for red lights that uh for the

purpose I'm talking about that would go

into a standard lamp and that you Dim

where has a very different purpose right

the red light panels have a very

different purpose than than red bulbs

that you would put into a standard light

fixture uh the dimmable ones um are

called they you can find them as red

light you just put Bon um it's a the uh

technical name uh of the company is um

sorry forgive me for Googling this now

yeah it's a bond charge b n separate

word charge um and those are dimmable

and they have the prop ER wavelength so

that's what I use um they're not super

cheap but they're not expensive either

in in comparison to most uh red light

therapies or something so we're not

talking about red light therapy we're

talking about reducing the overall

amount of blue light in your environment

Etc now for many people who don't want

to purchase something new and again I

have no Financial relationship to bond

charge so I don't glean any thing I buy

them with my own money and I just have

one or two of them and I dim the lights

even those red lights I dim while I'm

reading at night and then fall

asleep if you don't want to use red

lights for whatever reason then you

would be wise to just dim the lights

that you have and we possible to have

those lights be set fairly low in your

room environment now why would that be

okay well first of all the cells that

activate the alertness system uh in the

brain through via the retina your eye um

tend to look up into your environment

and that makes sense because they're

essentially there to view sunlight and

the the presence or absence of sunlight

but in addition to that think about it

logically if I take a flashlight and I

shine a beam on the ground or at a tree

in the yard it looks very bright but

you're not getting all those photons in

your eyes right you're seeing it at a

distance as opposed to shining the light

in your eyes it's very very bright okay

so when you have lights that are

overhead and going into your eyes it's

very different than the light being on

the floor or on a Surface this gets back

to something that I often get asked how

could it be that viewing sunlight

through a window takes 50 times longer

to activate your circadian system than

it does when you step outside well let's

think about that when you step outside

there's sunlight everywhere if you face

the sun there's even more coming at you

but when you're inside unless there's a

beam of light coming through that window

and the window is very clear or open for

that matter you're not really getting

the light in your eyes in the same way

that if you're outside with the sunlight

in your eyes right it's the same thing

as like looking at a beam of light from

a flashlight against a wall versus the

beam of light going at your eyes okay so

we talked about um dimming the lights

setting them low in the room the I it's

not red light therapy but changing over

to Red Lights Bon charge is probably

just one of many out there I've seen it

done pretty nicely with just somebody um

people grab red party lights go on

whatever your favorite search engine

sales site red lights and you could do

that that's going to be better than any

blue lights and then if you're going to

be on your screens here's what I suggest

there's a short cut function in your

phone where you can triple click to

switch your phone over to eliminate all

the blues this is very different than

just using the nighttime function very

different and um I think we should

probably put out a video on how to do

this but what you do is you go into the

accessibility function on your phone you

go into to color filters and then you

drag down the the blues but that's not

how your phone is going to be set all

day CU then you don't see anything

that's in blue but you can introduce a

triple click function I'll put out a

clip soon on how to do that and so when

I go to sleep at night or in the evening

what I'll do is I'll triple click and

I'll switch my phone over to uh to Red

only and uh that's completely zero cost

by the way it doesn't cost anything and

then in the morning when I wake up it

click cck click and turn on although I

try and get the sunlight in my eyes

before I look at my phone okay Tom M

asks

light therapy recommendations for those

that live in northern regions with

limited morning light or too cold to get

outside for Morning Light Dark when

waking do red light therapy great

question I'm going to take a sip of this

bone broth

because at the rate I'm speaking if I

try and keep this up for an hour and a

half I I might um get a little horse red

light therapy is different than what I

just described red light therapy is the

use of red light panels can be smaller

panels like the small ju that I use

which is a unit it's about the size of a

piece I guess they call it Texas tote

toast right they Texas a thick piece of

toast I don't know maybe someone knows

why it's called Texas toast um I guess

it's big um it's about the size of a

piece of toast provides very bright red

light and in between those red lights on

there there tends to be near infrared

light so far red so um you know to a

biologist red doesn't mean as much as

the wavelength of light so wavelengths

in like the 650 to 800 nanometers is

what we're talking about whereas blue

light is down in the you know four and

500s and really like 535 to you know low

sixes um you know like the rainbow right

um red orange green blue

um there are also larger red light

panels and nowadays I also see a lot of

um advertisements for red light panels

you can actually lie down in red light

beds here's the story red lights will

often be marketed as the most powerful

the most intensity the most locks most

important is the proper wavelengths or

are the proper wavelengths so that's why

I use the ju because ju has the proper

wavelengths of red and far

red the distance to view a red light of

that sort generally is about 18 in

sometimes a little closer now sometimes

people would put red light on different

parts of their body I covered a bit of

this in the light and health episode but

red light because it's longer wavelength

light can permeate through tissues to

fairly substantial depth how deep

depends on the tissue if you put it up

against your skull is it going to get

down into your brain no it's not going

to get through your skull

maybe a little bit if it's a very

high-powered red light if you're holding

a red light of that power at home

something's wrong I don't that's a

medical that's a medical device however

ju are medical grade red light and near

infrared lights and they um are quite

powerful they're the right wavelengths

actually that's why I prefer ju because

they are um they are medical grade

um they can be directed at your eyes in

the morning for the purpose of there's a

a study out of two studies is actually

out of Glen Jeff laboratory at the

University of College London showing

that viewing red lights at a distance of

about 18 in or so in the morning for

people who are over 40 but not for

people younger by the way that can

offset some of the age related

reductions in mitochondrial function and

vision loss so I look at a red light in

this ju my ju Texas toast light or I

have a ju panel um at a distance of

about I confess I stand about 12 to to

18 inches away

and I do not force myself to look at

that light I don't hold my eyelids open

I allow myself to Blink so I'm

comfortable truth told you could

probably close your eyelids and some of

that red light is going to get through

your eyelids not a ton but some so no

problem blinking you never ever ever

want to look at any light sunlight or

otherwise red light any light so bright

that it's painful to look at if you have

to Blink it's too bright step back if

you have to Blink every once in a while

that's okay but if you have to Blink in

order to to close your eyes in order to

protect your eyes then you're standing

too close in the morning you can do red

light therapy on skin you can do it on

eyes will it wake your system up will it

provide the kind of uh cortisol increase

which by the way you want early in the

day and adrenaline and dopamine increase

that sunlight can provide the answer is

no sunlight is unique in that way

however if you live in an area of the

world that's too dark or um you wake up

long before you get sunlight in your

eyes what can you do well you can flip

on artificial lights you would do that

the opposite of how I recommend in the

evening you'd want to flip on overhead

lights as bright as possible if you um

have the disposable income and you want

to invest in a 10,000 Lux Light Panel or

900 Lux Light Panel again I have no

Financial relationship to these

companies but um there's a light panel

900 Lux drawing tablet that I've set on

my desk for a number of years recently I

confess I've started um uh experimenting

with some of the 10,000 Lux light panels

that sit on your Des desk excuse me

those are very very bright and I do use

that now if I wake up really early and

I'm going to do some work I'll turn that

thing on and it sure wakes you up now is

it as good as sunlight no it doesn't

have the right color features and

alternation between yellow and blue that

morning sunlight has and that evening

sunlight has and without doing a whole

tutorial when the sun is low in the sky

So-Cal low solar angle sunlight you'll

notice if you take a picture with your

phone provid it's not a cloudy day

you'll see that there's a lot of blue

yellow contrast and that's the optimal

stimulus that said if it's overcast out

you should still get outside because

some of those W lengths are coming

through even though you can't perceive

the blue and the yellow so these you

could get a 10,000 Lux light but if you

can't afford that or you don't want to

oh and by the way those you you set on

your desk you turn on for 5 10 minutes

while you're making coffee and things of

that sort they actually recommend that

you don't keep them on too much some

people actually can feel a little too

euphoric or maybe even get a little

headache because it's a lot of blue

light so that's one thing the other

thing you can do is that if you can't uh

uh access light of any kind just dark

dark dark that's where the cold shower

really can help because you get that

adrenaline bump um early in the day

which is good so early in the day you

know provided you're not going into

states of anxiety as a consequence of it

getting adrenaline dopamine cortisol

increases is great and then as the day

goes on in the evening and night time

certainly you want to taper the levels

of those neurochemicals off now of

course there's always going to be some

cortisol there's always going to be some

epinephrine there'll always be dopamine

your system if you go out dancing you go

to a party at night should you worry

about the lights no okay I am not

despite what you might presume or hear

or read I am not

uh the sort of person who wear

sunglasses at a party although the other

day I was at a party and someone was

wearing sunglass I think it was for

other reasons the um the that that gives

the impression there was something bad

going on I think they were just like

looking cool by the way um and they did

look cool but I don't do that and if I

drive at night I don't wear I don't wear

um sunglasses I do and I have been

exploring the use of blue light filter

glasses in the evening and those red

lights in my house but for I think for

most people if you get out every once in

a while you go out to a late night you

go out dancing you have a party with

friends you know you get home dim the

lights maybe use those red lights get to

sleep early in the day Bright Lights

ideally from sunlight bright bright

bright bright bright how bright as

bright as possible and as many as you uh

is

reasonable except to the extent that it

could damage your eyes so don't be

staring at any Bright Lights excessively

okay I think that that pretty much

summarizes it and then of course early

day it's really about sunlight or light

of other kinds cold water if that's your

thing if that's not your thing that's

fine

there was no tablet that uh descended

down to us telling us that we had to get

into cold water each day it's an option

it's all an

option Dennis from Munich I love Munich

haven't been there in a while but I used

to

go in MOX plunk Munich for a number of

um times per year and I missed the food

I missed the Schnitzel as we approach a

new year what health and fitness metrics

do you recommend checking oh good one

and could you share your annual medical

Fitness check routine okay

um what I'm about to say I'm sure will

um generally jive with what Dr Peter AA

who I'm sure you all know and who I um

respect tremendously also grateful to

call him a close friend uh basically

asserts is important for Fitness

um I think if you're going to do a

fitness test you know Peter's got it in

mind and I generally agree you know you

deadlift your body weight 10 times in

the same set hang from a bar for a

minute or more okay in the same set um

these sorts of things I tend to be far

less PE class about it frankly uh my

goal is always the same I'm 48 years old

I've been doing the same training

program ever since I was

16 more or less I mean I've had you know

you know Peaks and valleys in terms of

my consistency based on other

obligations and of course when I'm sick

I don't train sick people stay out of

gyms please nothing makes me more

frustrated than people showing up to get

their work out and getting everybody

sick here's the

deal I try to be capable that is ready

for various things what the ability to

go on a long hike what's a long hike 5

to 10 miles with some hills the ability

to Sprint for the airplane without

blowing a

gasket the ability or that means hurting

oneself or having a heart attack the

ability to carry some heavy furniture

with assistance safely or God forbid to

take a trip and not damage myself and of

course to have some level of agility and

uh coordination so how do how does one

do that so what Health Fitness metrics

do I recommend checking well I'm going

to do this next week because it's the

end of the year but pretty much every

week it's the following three

cardiovascular training sessions one is

long meaning an hour to 90 minutes

that's going to be slow for me so this

could be a weighted hike so waight

vested hike or you could just put some

weight in a backpack just be a hike if

it's really steep or a long slow jog

once a week for me it's jogging or

hiking for other people cycling or

swimming sometime in the middle of week

I'm doing a 35 minute run so maybe five

minutes of warmup and then a faster 35

minute run you could also do it on a

rower you could also do it on a bike but

you're really pushing up around I don't

know maybe I I don't tend to measure

heart rate but where it's I could not

hold a conversation I'm working I'm

working working I'm not sprinting but

I'm working and then another time during

the week a shorter workout of about 12

minutes it's going to be 3 minutes of

warm-up some calisthenics a little bit

of cycling on an assault bike or

something of that sort assault bikes are

the ones where you have the handles with

the fan or it could be a rower or it

could be any sprinting a hill and then

doing sometimes one minute on one minute

off for 12 minutes sometimes doing 20

seconds on 10 seconds off for eight

rounds and it's real work it's getting

the heart rate all the way up VO2 max

the combination of those three three

types of cardiovascular training

sessions are that I'm ready to Sprint

for the airplane I'm ready to take a

long hike anytime I'm I can go out for a

two mile run and really enjoy that if I

if I need to it's a Readiness thing and

I think it covers all bases am I ever

going to be a marathoner or a champion

sprinter with that or a Myer no but

that's not my goal and it never has been

I ran a cross country race in high

school and we tell out story another

time it was a lot of funun until I hit

the second mile

the other thing I do three times a week

is I work out with resistance training I

train my legs one day so that's calves

hamstrings quads I train my torso so

that's I do some pushing for my

shoulders and upper chest and some dips

that kind of thing some pull-ups some

rowing this sort of thing and I train my

neck because I'm a big believer in that

for the upper spine but um don't don't

go at it heavy it's just really to

maintain you know uh posture and to make

sure that upper upper spine is supported

something that most people

neglect and then one day a week I

do smaller body parts like I'll do my

Cal train my calves again biceps triceps

I'll make sure that if they're any small

body parts that happen to miss during

the middle of the week because of

scheduling like rear delts or something

I'll do that maybe a little bit more

neck work or some ab work okay those are

spread out about a day apart I don't get

too obsessed with the spacing between

those workouts but they're not all

stacked against one another so it might

be in my case it's it's long run on

Sunday this is just how I do it Monday

tends to be off uh excuse me long run on

Sunday or hike Monday is legs excuse me

Monday is always legs Tuesday off

Wednesday I generally would do that

shorter run or the Torso work I

flip-flop them depending on how my legs

are feeling and the next day I do

whatever I need to do either the Torso

resistance training or the or the 35

minute run and then Friday is that

faster clip cardio Saturday tends to be

the smaller body parts biceps triceps

Etc I must say these days of the week

always have the ability ability to slide

when we or the other so for instance if

I'm traveling and I don't get back on

Sunday until late I'll if I was not able

to do that training while I was on the

road then I will do it on Monday and

then I'll just slide things around so

that I finish off the week with

everything done and I can get back on

schedule but the way I've arranged it

every body part gets hit twice once

directly once indirectly and the

cardiovascular training is is covers all

bases why train this way well it ensures

strength it ensures whatever aesthetic

changes you want you can emphasize

working harder in more sets perhaps for

the things that you you know want to

bring up certain body parts that are

that are weaker you can um certainly

recover because you're only training

legs once a week but guess what you're

you're doing them on Monday and you're

sprinting on Friday so they're getting

hit indirectly on Friday even if it's on

the bike though that fast hard pedaling

with resistance is going to make sure

that your legs aren't going to atrophy

you can still get butt you can still

train them again on Monday again so this

schedule is designed in a very specific

way none of the workouts except the

longer workout on Sunday that jog or

Runner is longer than an hour ever it's

10 minutes of warmup and 5050 minutes of

work in the gym sometimes 60 sometimes

I'll truncate it to 45 or 40 if I'm

really I have a bunch of things going on

so this sort of schedule sounds like a

lot but it's not it's actually a very

small investment it's about an hour a

day and not even on Tuesday which is a

rest day so what are the metrics that I

recommend checking well I'm a big

believer that if you're sleeping well

and your appetite is consistent and

you're feeling generally good that's an

important metric it's a very subjective

metric but that's important are you

sleeping well or are you waking up sore

and you're not able to recover are you

feeling like no matter how much sleep

you get you can't feel rested these

kinds of things now there could be other

factors involved but that's the you know

sort of a basic one the other one is how

much energy and pep are you bringing to

your workouts that's important and it

relate to caffeine and fueling and all

those sorts of things which we're not

talking about right now it's far too

much to talk about here but we did Cover

in the foundational Fitness protocol by

the way all of this is put into a PDF

that's available online at hberman

lab.com zeroc cost simply go to the

newsletter T tab under the menu and you

can scroll down um below that find the

foundational Fitness protocol gets into

sets and Reps and loads and all that

kind of stuff completely zero

cost I do take my morning resting pulse

rate I know what my pulse rate ought to

be if it's elevated substantially and

I'm not particularly stressed about

something then I might pay attention to

that and back off a little bit on the

intensity on things if I have a throat

Tickler I'm not feeling very well I'm

really careful about working out

sometimes I'll do it sometimes I won't

I'll make sure that isn't just some sort

of like dust or allergen in the

environment but if I'm feeling under the

weather I'll take I'll just skip I just

skipped that workout and some people go

oh you you skip because you're you know

I'll be honest I'm 48 been training very

consistently I am fortunately knock on

wood a little bit suspicious knock on

wood I have avoided major injuries I've

been able to train consistently and I've

also don't tend to succumb to colds and

flu I think about once every 18 to 24

months I've had colder flu of some sort

for for many years that's been the the

kind of cadence but not more frequent

than that I think in part because I

don't tend to push really hard when I'm

sick I tend to be the guy who goes all

right I'm feeling kind of under the

weather should I train maybe not okay

I'm going to take a hot shower and get

in bed at 6 PM read and go to sleep if I

wake up at 3:00 a.m. because I went to

bed too early just chill in bed and read

maybe fall back asleep maybe not I think

taking care of oneself in that way is

very beneficial and then people say well

you haven't had kids well I've had kids

in the house and I also know

what it is to get sick because of

roommates and all this stuff and working

with people and working in a medical

center you're always exposed to things

so um I hear you loud and clear we can't

avoid exposure to um infectious vectors

as they're called um delightful in the

form of kids but uh the reality is I try

and back off when I'm not feeling well I

push when I'm feeling good I'm not one

to do two a day workouts and I'm very

careful about not exceeding my my

program I'm very careful about that that

I don't go crazy I don't do two Pilates

classes then go to the gym and I'm also

not the guy who's complaining about his

back or always being sick and I do not

have you know like phenomenal genetics

for with respect to Fitness you I'm

small jointed or relatively have

mediumsized joints you know I'm not

particularly strong nor do I have

particularly strong endurance you know I

think I'm kind of in the middle so in

terms of medical Fitness check I do

blood work every six months I find that

to be that has identified a few things

that for me needed taken care of and I

pay a lot of attention to overall

feelings of well-being and I chart them

frankly I on my calendar it's my are my

workouts I put the level I put like L1

to 10 typically my workouts are in the

six to8 out of 10 intensity I'm not

measuring this by any kind of um device

and if I get sick I tend to look back

and say what was going on before I got

sick you know um if I'm getting

substantially weaker or I'm feeling uh

fatigued I I I take stock of what's

going on so I think um some people get

the impression that I'm like hyper

analytic about all things and um you

know I would say Atia is much more into

measuring things and I love that about

him I'm more of the mindset like if I if

I'm feeling good and I feel I'm like I

can move my body well not too many aches

and pains occas I get a little something

of a little D disc bulge or something

but and and then I take care of it but

in general it's about being able to feel

good seated feel good moving be able to

have that Readiness Readiness Readiness

for me that's the foundation of of

health so um other uh things you get a

regular eye exam I do have an

appointment in Opthalmology Department

do that air puff test for glaucoma there

are treatments for glaucoma but you need

to know if you have it a lot of people

don't know if they have it it is the

second leading cause of blindness

worldwide second only a cataract it's

very easy test you can get from

optometrist or opthalmologist get that

eye test your vision is so precious I

mean vision is so precious so I I can't

overstate that enough it's uh generally

pretty inexpensive as well especially

from the optomet rist and the drops work

Pablo F asks what do you do with waking

up in the middle of the night and can't

go back to sleep oh such a good question

I have three different tools that I use

first of all long exhale breathing just

to try and calm myself I also try and

relax my face if I do this right now

it's going to be funny but relaxing the

face tends to relax the jaw and then

I'll do a progressive body

relaxation I do use the Revy re v r i

app and they have a specific hypnosis

for falling back asleep hypnosis is

self-directed hypnosis David Spiegel

who's been a guest on the podcast his

voice is terrific for hypnosis even just

thinking about his voice makes me want

to go under typically with Revy you

practice the falling asleep falling back

asleep hypnosis it's only eight minutes

long you practice that in the daytime

and then you can use in the middle of

the night if you need to that does

require that you have your phone present

and by the way if you're going to do

that hypnosis you can select whether or

not you're going to do the one where you

have to interact and speak or not I like

the one where you don't interact also if

you sleep next to someone it won't wake

them up revery is great for this purpose

and and you might think hypnosis that's

wacky or that's um you know Magic Carpet

stuff but it's not this is uh you know

hypnosis by the way is one of the few um

approved Medical Treatments for various

psychological psychiatric conditions

we're not talking about stage hypnosis

people clucking like chickens we're

talking about you learning to

self-direct relaxation which is a skill

that you can enhance in hypnosis such as

with Revy I think Revy now is a a free

trial and it's available on Android and

Apple and it's a nominal cost when you

compare to things like supplements or

sleeping pills it's a few dollars each

month maybe $78 something like that

someone will tell me but if you think

about the cost relative to you know some

other purchasable it's relatively low

the other thing and this is something is

completely zero cost and I can't

encourage it enough is that you get into

a regular practice of nonsleep deep rest

nsdr or Yoga Nidra and that you do that

during the daytime there's a 10-minute

nsdr that I did which is available on

YouTube you just put nsdr huberman it's

available completely zero cost

it will teach you how to self-direct

your own

relaxation and you can also use in the

middle of the night if you wake up many

people fall asleep during ndrs that's

fine or yoga nras many of which are

available on the internet free okay

completely free Yoga Nidra is a little

bit different than nsdr it is a category

of non-sleep deep rest that includes

intentions and things of that sort

self-directed relaxation but relaxing is

a skill now there are a few things that

you can do to avoid waking up in the

middle of the night one is try and limit

the total amount of fluid that you drink

in the last couple hours before sleep

don't go to bed with a super Full Belly

um some people find that if they take

theanine which is something that is in

the Sleep stack that I recommend and by

the way I don't necessarily believe that

everyone needs to take supplements in

order to sleep I think you should get

the behavioral stuff the light the

exercise not drinking caffeine too late

in the day avoiding alcohol ideally

completely but maybe late in the day

especially etc etc and if you can't get

your sleep right that way then perhaps

you start to rely on or enhance your

sleep capabilities with supplements but

they're certainly not a

requirement the sleep supplement

theanine which is in the so-call hubun

lab sleep stack which includes magnesium

3

and8 and appenine uh and theanine

theanine for some people can really

create vivid dreams and then they wake

up from those dreams they have a hard

time falling asleep in that case I would

just reduce the dosage of or eliminate

the theanine some people like to use

anoco 900 milligram anoco because they

prefer that and it that works better or

uh for them than the Sleep stack or some

people even take it in addition to the

Sleep stack um as long as dosages are

followed there's no reason to think that

any of the stuff isn't safe but of

course check with your doctor before

adding or removing anything from your

supplement protocol or any protocol for

that matter I say that to protect you

not to protect me the other thing that

you can do if you wake up in the middle

of the night is to not look at the time

now that's a little bit difficult if

you're going to look at your phone but

you know this is something that Folks at

the Stanford Sleep Clinic taught me that

people who look at the time when they

wake up in the middle of the night

generally have a harder time falling

back asleep so that to the extent that

you can refrain from doing that and

certainly don't get on your phone and

start scrolling social media um try nsdr

try the revery app try yoganidra try

some long exhale breathing all those

protocols by the way include long exhale

breathing and if you're taking melatonin

before sleep oftentimes you'll fall

asleep very readily and then wake up so

if you're taking melatonin you might

want to reconsider that melatonin does

have its place for treatment of jet lag

and things of that sort in the acute

situations and not taking it too often

but in general dosages are too high

people take too much of it and too often

in my opinion but that's just my opinion

and then I would say if you wake up in

the middle of the night and you simply

cannot fall back asleep just remember

that you can survive one night with

minimal or no sleep unfortunately we've

all had to deal with that if it starts

becoming a chronic condition then you

may want to talk to a sleep specialist

but we've done multiple episodes of the

hubman loud podcast the master your

sleep perfect your sleep we have a sleep

newsletter that you should definitely

download it's zero cost again hubin

lab.com newsletter go to menu newsletter

and you can find that for those of you

that subscribed to the premium channel

I'm guessing that you're a aware of

these um various uh tools but one thing

we know from the Sleep Lab at Stanford

is that when people are excited about

their next day sometimes they wake up

and that their sleep actually can be

less than normal and they can function

well the next day in fact there have

been two studies at least that I'm aware

of two studies there may be

more showing that when people are given

a quote unquote poor sleep score their

cognitive Performance and Physical

performance has diminished even if they

slept really long and really well so

they've lied to them in these studies

conversely if people haven't slept that

much and they rece receive a great sleep

score they perform really well so these

sleep scores while I like them I look at

my eight sleep sleep score or whoop

sleep score

some people use aura rings and things of

that sort you don't want them to drive

your perception of how available you are

for hard work and cognitive function

it's why I tend to rely largely on

subjective measures unless you were

talking about things like apob or

cholesterol levels you know subjectively

uh guessing what your apob level is is

not a good approach right or resting

heart rate they're real metrics but you

want to be careful about relying too

heavily on um Biometrics gleaned from

devices even if they're accurate don't

put too much weight into them take the

average see how you're doing lately if

your sleep score is dropping each day by

15 20 points well then pay attention to

that or your heart rate's going up or

it's going down you know averages

averages averages you know and so be a

scientist of yourself coach Ruby writes

what's the best protocol for strain

training without hypertrophy for women

great question when I've lifted heavy

weights I tend to bulk up fast okay want

to embrace more resistance train without

the bulk great question so here's the

interesting thing about weight training

that's kind of

cool you will never get larger than the

so-called pump that you achieve in a

single workout what do I mean by that

well a lot of people and women in

particular are concerned about getting

quote unquote too big too bulky and

indeed some women some men react very

quickly to weight training they have

high fiber density and for whatever

reason um could be hor hormones but it

probably also has to do with um

different types of proteins that are

expressed in the muscles and even the

connective

tissues some people just grow quote

unquote faster from weight training but

I will tell you this no one's ever

looked at a weight or picked up a weight

done a set and then hypertrophied so

much that it was permanent right the the

so-called pump the blood flow that you

get into a muscle gives you a little

window into what that muscle might look

like if you feed it and rest it properly

so it can recover in hypertrophy so does

that mean that you should avoid the

so-called pump the blood flow into the

muscle

no what do we know from gosh I guess it'

be 40 Years of uh physiological data and

probably hundreds of years

of um just outside the laboratory data

that very heavy weights in the range of

one to three repetitions generally make

people stronger but there isn't much

hypertrophy when you get from three to

five repetitions you're still in the

mostly strength some hypertrophy range

when you get out towards six repetitions

out to even 30 repetitions provided the

sets are going to failure you can't

perform another repetition in good form

well then you're stimulating hypertrophy

now there are exceptions to this there

are exceptions if you do for instance a

one repetition set with a weight but

that weight allows you to do that set

over the course of 75 seconds that's a

lot of time under tension and you can

get hypertrophy in addition to that

weight training that involves an

accentuation of the negative the

Ecentric the lowering portion of each

repetition also will stimulate

hypertrophy but also strength gains so

if you're somebody who wants to strength

train and strength training is oh so

important not just for muscles but for

neural function in the brain and

elsewhere in the body then you really

don't want to put on any size whatsoever

I would encourage you to explore some of

the protocols that Dr Andy Galpin and I

discussed on the exercise series that we

did with Dr Galpin that would be largely

training of after a warm-up of course in

the 1 to three repetition range and even

some training that's done strictly for

power moving the weight quickly at loads

that are substantially lighter although

for some people just because their

genetic makeup they are going to react

with hypertrophy that kind of training

so I would say if you want a weight

train which is a great idea and you

don't want to put on size but you want

to get stronger training that one to

three repetition range now that does not

necessarily mean one repetition maximums

you know eeking out the absolute last

what single rep that you can with the

most amount of weight maybe you back off

on your single repetition maximum you're

still just doing one repetition but of

course if you want that repetition to be

of any value in in inducing strength

then you should be getting close to your

one repetition Max but um keep in mind

also that if you're doing three

repetitions heavy weights but you're

only resting you know 30 to you know 120

Minutes between sets well then you can

get a kind of compounding

effect where you can induce hypertrophy

so if you react that well um and by the

way many people do or there are some

excuse me many most people do not some

people do to low repetitions then you

may have to increase the weight and

lower the repetitions even further long

rest just make sure that if you're doing

that kind of training if you're

concerned with overall health and not

just powerlifting or being really really

strong that you're also doing some

cardiovascular training which includes

you know walking plenty and the sorts of

cardio that we talked about earlier

Steve says what are your thoughts on

these full body scan MRIs that are

becoming quite popular do you think

these are beneficial or are they

unnecessary well I got one um and I paid

for it I didn't get it comped or

anything and I must say I learned a lot

um fortunately I learned I don't have

any tumors at least not of the size that

could be detected by that MRI I also

learned that I have a disc bulge that

explains a lot of times in my life life

where I do a certain movement there's

one or two movements that I do in the

gym we running and a certain stride

where that thing goes and confirm that

um so I've managed to uh I'm very

grateful that uh I only had one white

spot on my brain the white spots are

considered naturally occurring typically

um lesions of the of neurons um everyone

has these you're allowed one per decade

of life before they start to consider it

a potential problem I think I have that

right um um there's not a whole lot you

can do for those by the way except don't

get any more head hits if you're doing a

contact sport or construction or

something where you can you know but

some people still have to continue to

work and if that's their work they have

to work so yeah I think it was it was

informative for me um I watched a

Netflix movie in there was pretty cool

um the movie wasn't very good but it was

cool that you can watch Netflix in there

it's pretty easy to do they're not cheap

they're a couple thousand doll minimum

um it was reassuring to me to not see

any tumors on my liver tumors on my

kidney knock on wood you know I mean um

and to see that I didn't have a lot of

intrav visceral fat or anything like

that I mean I I doubt I'm the healthiest

specimen that rolled has ever rolled

through there but it was it was

reassuring to me that I wasn't dealing

with a bunch of white spots on the brain

I wasn't dealing with that sort of thing

and you know is it necessary no no it's

not also some people don't want to know

what's going on under the hood is it

unnecessary is what you asked that's a

tricky one I mean it really depends on

finances and how curious you are I will

say this my good friend and former guest

on the hubin Lab podcast Dr Eddie

changen who's a medical doctor and chair

of neurosurgery at University of

California San Francisco when I told

asked him about it and I told him I got

one he said oh yeah we get people coming

in all the time patients all the time

who've gotten these whole body scans for

recreational purposes or because they

were curious and they will identify

issues that need to be resolved with

neurosurgery now that splits my answer

in two because that's kind of scary

right that could there be could you be

walking around with tumors on the brain

and not even know it yeah absolutely for

a lot of tumors are benign a lot of

tumors don't impinge on areas of the

brain or body that create problems and

never create problems and others create

problems and um do you want to know do

you want to get that tumor excised there

are a lot of non-invasive ways to deal

with tumors nowadays um I guess it's a

question of whether or not you want to

know and when I say want to know I mean

obviously everyone would love to know

that they have a clean bill of health

under the hood but do you are you

prepared for what might happen

psychologically and medically and what

you would have to do in order to remove

an issue that maybe not an issue right

um it's possible that you have a you

know you have a growth or a mass that's

benign but you know then you have the

anxiety of the period in between So It's

Tricky um some tissues like prostate

tissues or um different tissues in the

uh female reproductive tract can be

enlarge but not be problematic but then

people might want to make changes that

to ensure that the enlargement doesn't

continue I'm a big believer in data I

like data so while I'm not big on

tracking my sleep every night I do track

it at night but I don't necessarily put

too much weight on any one individual

night's sleep score um and by the way if

you get a really lousy lousy sleep score

chances are you know youve slept poorly

if you guys great sleep score chances

are you know you slept well um it's the

stuff in between that that kind of gets

people interested um I don't know I I

think for me I I was happy to get the

bill of health I did and had I

uh discovered something that needed

dealing with I guess I'd be grateful

that I went in for it um so that's my

answer but again they're expensive I

hope the cost comes down I hope

insurance will cover these

eventually Orca La Vista what a great

name Orca La

Vista awesome um asks would you as a dog

lover considering doing an episode on

dog wellness and communication

yes yes absolutely I love dogs I love

dogs so much it's ridiculous

I just do I just I I like being around

them I like thinking about them I like

hanging out with them and they're family

members right Costello is a family

member and I um I'm eagerly anticipating

getting another dog probably when we get

back from tour in Australia from

Australia um I'm not going to bring back

an Australian Shepherd they have like

way too much energy for me I like the

Mellow dogs I like economy of effort in

a dog which is why a bulldog or a

Mastiff is probably a good one for me

yes yes and yes

pet health is key relationships with

pets are key don't get a dog that you

can't take great care of and Bulldogs

are a ton of work and they're very

expensive plan on spending at least I'm

not kidding $20,000 a year in medical

bills on a dog to keep a bulldog to keep

them

healthy adopt if you can a lot of dogs

out there need need be adopted heid M

says I need advice I'm 32 I'm working

out for 2 three years but my left arm is

weaker than my right how do I balance

muscle strength between sides different

weights or strategy great question well

I guess you're assuming it's a lot

weaker I mean I am a big believer in

doing unilateral movements I can't

remember last time I did a barbell curl

or or a or a you know the thing they

call the Easy Bar tricep extension I

almost always do unilateral stuff

dumbbell curls I think the real key if

you want a weaker arm or limb to get

stronger is that mind muscle connection

you know it means presumably unless

there's some sort of under underlying

neurologic thing and I don't want to

scare you it's always possible it seems

unlikely based on the way you worri the

question is that you want to make sure

you're gripping the handle the weight

really tightly by the way that will

increase your strength and performance

on a set to grip tightly there's neural

reasons for

that and that you're really working hard

to contract the muscle and also use

weights that you can control remember

when you lift weights for the sake of

getting stronger it's not about lifting

weights you're actually using the weight

as a tool to stimulate strength and

hypertrophy increases so it's a tool and

you don't walk around with the weight

number on your body you walk around with

the muscle development that you achieved

and the strength that you

achieved with a particular weight and no

one cares what that weight is so if

you're you know if you can't carry two

bags of groceries up the stairs um it

doesn't matter if you were able to you

know carry 400 lb dumbbells through the

gym right I mean that's why I think the

Readiness thing is key I think we think

so much about the gym as the as the end

point but the gym is a place for

training for the rest of life in my

opinion it also happens to be fun for me

but um if your left arm is weaker I

would emphasize well you could perhaps

do more sets certainly I would do you

could do all your left arm sets first

then your right arm sets if it's really

substantially different you may actually

want to stop training the right side as

intensely for a period of time and get

that left arm up there uh things like

that but I like unilateral work I don't

do a lot of unilateral work for my legs

let me think I do leg curls no that's

both legs same time I definitely try and

pull with both legs same time leg

extension same time uh hack squat same

time glute ham same time okay yeah um

just keep training it but don't

overtrain it if it's really weak because

you're giving it 25 sets make sure

you're allowing time for it to recover

and by the way I don't know um uh how I

I don't recall because the question's

gone now how old your but you give your

body time give your body time I started

training when I was 16 give your body

time

it takes time to train correctly and it

takes time to develop a strong mind

muscle connection and you don't don't

rush don't run out there and start using

you know uh don't get cavaliere with

Pharmaceuticals or anything else just

take your time enjoy your training the

best advice I ever got about training um

with somebody very accomplished and he

said and I really internalized I like

learn to and you may delete the learn to

learn to enjoy training really hard or

just love training hard I love training

hard I love it I love it I love it so

just learn that like lean into that

process and enjoy it and if you and if

there's certain parts that are

challenging remember you're increasing

the size of that medial interior mid

singulate cortex last question really I

was I was hoping we just keep going

maybe I'll do like a 24-hour marathon of

this and then we also do it as a as a

study in sleep deprivation does anyone

want to vote for that I've done that

before I used to work 36 hour stretches

when I was in graduate school no joke we

would do these physiology experiments my

producer here is sitting here going like

don't do it but it's righta by the end

of those experiments we'd be wearing tin

foil on our heads and we were doing

these experiments but we built a lot of

resilience we used to survive on In and

Out Burgers and I was like don't eat the

bun because the carbs will make you

sleepy and then we' we'd argue about it

and we' you know we'd start to

hallucinate somewhere around the 30 hour

mark and my friend Kenzo he's now a

professor back at uh University of

Maryland so he can he can vouch for that

story but gosh that was fun I I don't

miss it I was in my 20s uh 30s yeah no

20s late 20s um

but if people think it be maybe we do a

fundraiser like to ra raise extra money

for research and I'll do 24 hours of

just answering questions around the

clock and just see how you know see at

what point I just completely and then I

can also teach you guys how to do a

proper all nighter because there are

tools and the one of the main tools is

don't trust your thinking between the

hours of 2:30 a.m. and 4:00 a.m. so

maybe during that time we just all

meditate together all right last

question until we do the 24-hour hun lab

AMA Marathon do you have plans to

produce more content or protocol

specifically for children's development

and health yes we're going to do a

children's or Child Development series

that also extends into adolescence and

young adulthood I'm also going to be

doing episodes on that some amazing

guests for that I'm going to do some

solos as well are there any current

resources you recommend for this topic

yeah I like Alan Shore's book it's a

little little detailed little technical

um s c h o r e Allen Shore I think it's

how you spell it let me check let me

check at

UCLA um little Tech alen Shore

yeah a l l an separate word s c h o r e

a psychologist in research it really

talks about um regulation of the he

talks about right brain left brain in a

way that actually is accurate there are

very few people talk about right brain

left brain accurately he does and talks

about attachment and emotional

regulation and um it's mainly focused on

early childhood development there's some

beautiful um you know there's some

beautiful stuff out there that's that's

been comes from the the psychology

literature and Neuroscience literature

on this but I'm also going to get my

friend um Dr Linda wilbri on the podcast

she's a professor up at Berkeley studies

adolescent development there's just so

many great folks out there that we want

to bring on to the podcast and we will

organize that into um some protocols and

things of that sort lot of work to do

for us to get it all you know succinct I

realize sometimes podcasts are long you

know sometimes people ask I often get

asked you know what are the plans for

20124 what are you going to do keep

improving the content we actually have

some shorter form content coming out I

don't want to um give away what that is

you know some 30 minute episodes that um

capture the essence of of the most

important protocols in science um and

yeah the goal for 2024 and forward is

just keep improving the content uh and

trying to make it as succinct and

digestible for you as possible but also

as thorough you know I if I go real

short for them then important details

will get lost but Child Development is

extremely important and remember we're

always in development development

doesn't stop when we hit hit 25

development is is an arc from birth

until death which hopefully will be a

long time uh from now for all of you and

um there's just a ton to explore there a

lot of science psychology protocol so

we're going to get into all of it so I

was told that's the last question I

confess I'm a little bit sad about that

I could just keep going um but maybe

we'll do this again at some point and I

think we should do that 24-hour Marathon

as a fundraiser I don't know what you

think but I I'll I would do it anyway

that's the that's the truth I'd be here

anyway um I want to thank everyone for

tuning in thanks ever so much for your

support of the labs I mentioned

earlier if you know somebody who you

think might be interested in the the

premium channel let them know that they

can watch the early parts of those

premium channel episodes on YouTube and

listen to them on Apple and Spotify

without having to to log on for you know

not having to pay not everyone has the

resources for those of you that devoted

resources to the podcast the premium

channel just know that it helps support

the regular podcast which of course is

available costree to everybody it really

subsidizes that and it's also

subsidizing this uh this research that's

taking place in these Laboratories and

we're going to expand the research we

got that $3 to1 match uh for 20124 so I

really enjoyed today that's the truth I

love your questions I could do this all

day every day uh we have we're going to

record an episode today and tomorrow um

and I'm basically just going to keep

talking till they tell me it's time to

stop so when someone in the corner goes

like like this then I'll stop if you

ever been to one of our Live Events like

they're supposed to end 9:30 there you

go they're telling me to stop it's

time's up thank you everybody I hope you

had a great holiday I hope everyone has

a very Happy New Year's if you're like

me and you're going to be sleep by 10:30

on New Year's um enjoy the good night's

sleep and enjoy New Year's Day I'm a big

New Year's Day guy get out on New Year's

Day and enjoy something and just

remember whether or not you're doing

behavioral protocols or you're super

into the supplements of the red lights

the most important thing is those

pillars of you know sleep nutrition

exercise Stress Management sunlight I

guess we're getting up to six and social

connection so it's it's a lot to try and

do all that all the time don't pressure

yourself meanwhile thank you for

everything that you do for us and last

but certainly not least thank you for

your interest in

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science