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

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welcome to the huberman Lab podcast

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where we discuss science and

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science-based tools for everyday

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[Music]

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life I'm Andrew huberman and I'm a

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professor of neurobiology and

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Opthalmology at Stanford School of

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Medicine we are now live today with our

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annual and lifetime members of The

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hubman Lab podcast premium channel and

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first off I just want to welcome

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everyone thanks so much for being here I

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hope you're having a good holidays and

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I'll uh wish you a happy new year at

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this point and again at the

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end I want to kick off our discussion

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today by just highlighting some of the

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incredible things that you all have

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already done the premium channel as most

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of you presumably know provides support

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for important research and when I say

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important research we can Define that as

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research that is done on humans with

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humans with their consent of course that

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we believe stands the highest

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probability of leading to New Quality

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treatments and improvements in mental

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health physical health and performance

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so support from the premium channel that

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is from you has already allowed us to

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make several substantial gifts to

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various Laboratories as well as some

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other um some other endeavors so I'll

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just quickly tell you where those funds

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have gone and then I'll tell you

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something really truly exciting about

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where we're headed in

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2024 we'll get to the questions in a

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moment but I think this is important to

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hear first of all we made a um a

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year-long gift and when I say year-long

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gift we're talking gifts that I

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certainly can say from my perspective as

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a researcher who's run a laboratory for

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a very long time these are the size

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gifts that allow researchers to do

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research that they otherwise would not

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have been able to do they pay salaries

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they pay uh for materials in the

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laboratory they pay for the sorts of

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things that allow signs to happen that

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would not otherwise happen we made a

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gift to Dr Aaliyah crumbs laboratory at

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Stanford in the department of psychology

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uh she studies mindset some of you may

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have seen the episode with Ally as she's

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called um Dr Crum on the hubman Lab

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podcast she's studying mindsets and how

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they affect both mental health and

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physical health in children and adults

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and that work hopefully we'll get a

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report back on at some point soon about

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how those mindsets can improve

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performance in school work Athletics and

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other areas of life so the idea here is

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that you supported that work through the

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premium channel and then that work can

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happen and then we can get the

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information about what the conclusions

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of that work are out into the general

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population meaning into the public so

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that people can benefit from that

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knowledge right away and in many cases

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Implement that knowledge we also made a

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gift to Dr sain Panda at the Suk

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Institute for biological study sain

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panda is an expert in circadian biology

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and intermittent fasting and the study

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he is using those funds for relates to

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intermittent fasting as a specific tool

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for improving mental health we also made

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a gift to Dr Carla shatz in at Stanford

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University School of Medicine she's

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studying how the immune system and

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maternal conditions and in especially

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infections or uh of various kinds that

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um pregnant women sometimes encounter or

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get can affect the developing fetal

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brain and that work also relates to stem

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cells I know there's a lot of excitement

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about stem cells nowadays so I'll give

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you an update on that as soon as I can

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we also made a substantial gift to Dr

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Joanna Stein glass at Columbia

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University School of Medicine Dr Stein

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glass has not yet been on the podcast

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but hopefully she will have time to come

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on the podcast at some point soon uh

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she's studying and developing novel

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treatments for eating disorders uh if

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you didn't see the episode on healthy

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and disordered eating um sadly uh

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anorexia nervosa is the most deadly of

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all the psychiatric conditions that is a

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great number of patients that have

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anorexia nervosa unfortunately go on to

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die of uh malnourishment and things

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related to malnourishment so it's a

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critical critical issue that's not

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talked about enough and frankly is not

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um well funded enough at the level of

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federal funding but um through your

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support there's now funding um siphoning

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into her laboratory and she's directing

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those funds directly at novel treatments

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based on neuroscience and habit

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formation for eating disorders anorexia

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and other Eating Disorders Dr Nolan

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Williams also at Stanford who does work

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on transcranial magnetic stimulation

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which is a tool to non-invasively alter

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neural circuits in the brain uh for

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purposes of relieving depression and

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PTSD and excitingly Dr Williams

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laboratory also combines TMS

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transcranial magnetic stimulation with

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psychedelic treatments um in particular

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ibaan but also psilocybin I know there's

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a lot of excitement about that and then

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last but certainly not least uh we also

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funded a chronobiology conference they

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were um desperate for funds uh reached

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out and we were delighted to provide the

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funds for that uh conference those funds

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allowed graduate students in postdocs

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who come from from Laboratories that

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couldn't afford to send those students

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in post talks to that conference to

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attend that conference and I must say

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from a lot of years of experience in the

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scientific Community the ability to

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attend these high quality meetings is

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absolutely critical for those young

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scientists to be able to glean important

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information and go back to their own

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Laboratories and to make novel

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contributions also can be the difference

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between a new collaboration getting

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sparked up or not and uh I should just

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mention that the the Research

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Laboratories that we fund were at a much

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higher level than the conferences but

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the conferences I think are also a

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really important um way to direct funds

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uh for those of you who don't know

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chronobiology is how the timing of light

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temperature and exercise and eating

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affect health so all things that I think

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uh people are interested in so uh that's

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it for what we covered um and what we

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supported in 2023 we're very proud of

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the support that we were able to provide

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thanks to your help and I am very very

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excited to announce that while in 2023

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it was scom us the hubman Lab podcast

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through your premium uh Channel support

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that allows us to make that support and

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we had a matching donation dollar Ford

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dooll donation from the tiny Foundation

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heading into 2024 tiny Foundation is

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going to continue to do a dollar dollar

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a dollar Ford dooll match excuse me

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which is exciting and we've brought on

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in addition to that two other donors who

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are going to also do dollar for dooll

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donations so in other words for every

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dollar that the Hub lab premium channel

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has or raises in 2024 there will be $3

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to match that so this is phenomenal and

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what it means is that the scom and

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hubman Lab podcast are now doing what's

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considered on University campuses as

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major philanthropy so very exciting um

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and so thank you Oho very much for your

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support you are making a difference in

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the research and I don't just say that I

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know anytime there's fundraisers things

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of that sort by the way this is not a

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fundraiser This Is Us saying thank you

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to you but it's always hard to know

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where those funds go and um we make sure

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that the whole process is very

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streamlined we cut the fat on the on it

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in every Dimension so that um the money

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can go to discovering new tools for

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mental health physical health and

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performance so thank you so much okay

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first question is

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up carollyn a writes I am interested in

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studies about the anterior mid singulate

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cortex oh yes such an interesting

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structure would you please share any

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information regarding those thank you

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for all you do in the advancement of

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science thank you for all you do in the

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advancement of science Carolyn and

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others listening okay so the enter mid

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single cortex for those of you that um

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may not have seen the episode on

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Willpower and tenacity but even if you

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have is a region of the brain that is

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involved in leaning into difficult

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challenges of all kinds this is an area

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of the brain that gets larger when we

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Embrace effort that leads to a bit of

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internal anxiety but it's something

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that's good for us an Adaptive thing and

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this is an area of the brain that gets

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smaller when we don't engage in

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challenging Endeavors now we need to

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Define challenging Endeavors very

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specifically challenging Endeavors that

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stimulate the growth of the anterior mid

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singulate cortex are challenging

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Endeavors that we would prefer not to do

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we may want the end goal right so we may

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want the the consequence of the exercise

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the consequence of the learning the

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consequence of whatever the challenge is

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but that the challenge itself feels

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uncomfortable and here of course we want

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it to be uh uncomfortable but safe

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challenges is what is what's going to

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grow the inter mid singulate cortex now

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another thing about the inter mid

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singulate cortex that's important is

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that for people that end up being

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successful diet or successful um pursuit

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of Fitness for people that um complete a

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degree or finish an exam or things of

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that sort the intering cortex gets

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bigger for people that fail to do the

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work required to prepare so the

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preparation that is uh the Anor Ming lit

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cortex actually shows a bit of atrophy

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so the Anor Ming lit cortex is an

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anatomical and neural reflection of

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willpower and tenacity and I think what

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people get wrong over and over about the

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sorts of findings is that the anterior

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mid singit cortex is really responding

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to a variety of inputs as a lot of

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different inputs and outputs we know

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that based on neural circuit tracing but

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it absolutely responds best to things

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that feel like that they are indeed

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difficult that they are a challenge so

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if you're like me and you enjoy certain

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forms of exercise and it's just pure

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Bliss for you the whole way through

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that's not going to grow your anti mid

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singulate cortex however if you add a

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bit of let's say uh higher intensity

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work I like doing a long run or hike on

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Sundays I don't do Sprints too often at

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

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couple Hill Sprints at the end and I

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really was like ah this this is rough

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this sucks that's actually the sort of

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thing that's going to stimulate the

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anterior mid singulate cortex the

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anterior mid singulate cortex since

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Caroline you asked about studies was

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actually uh discovered in cases where

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people were stimulating this brain area

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and the subjects these were people

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receiving neurosurgery for other reasons

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reported feeling like something was

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impending some not impending doom but

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there was some

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challenge like they were going to head

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into a storm something challenging was

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coming but the other subjective feeling

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that they reported was feeling like they

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could lean into it like they're ready

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for it they're ready to meet that

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challenge so what you're looking for

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when you are interested in growing your

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inter singulate cortex I'll tell you why

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

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looking for that feeling of Leaning into

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challenge that friction if something's

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too easy or it's too delightful that's

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not going to contribute to your ID

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singulate cortex function and growth I

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might contribute to other things indeed

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it will um and life isn't all about

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leaning into challenge but why would you

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want to stimulate your anterior mid

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singulate cortex in this way and by the

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way those challenges can come from

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physical Endeavors it can come from

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language learning it come from a hard

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conversation that you're um you've been

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putting off that's hard for you to have

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Lord knows we all all have those aspects

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of Our Lives the things that we're

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putting off or that are hard for us or

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that feel difficult again keep these

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Endeavors safe never want to do anything

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that would damage your mental health or

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physical health but leaning into

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challenge in that way does seem to

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activate and grow the enter mid

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singulate cortex now the advantages of

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that is that there are studies excuse me

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showing that the so-called superagers um

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the superagers I don't like that name so

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much it should it's a bit of a misnomer

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they call them super agers but they

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really should be called super non- aers

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because these are people who seem to

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maintain healthy cognitive function much

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longer than most individuals their

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memory their IQ is remains stable into

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their much much later Decades of their

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life or even improves over time and then

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the correlation and again this is

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correlation but these are these people's

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interior mid singulate cortex does not

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atrophy and in general what the studies

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point to and there still needs to be

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more data collected on this is that

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these people are regularly engaging in

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things that are hard for them and

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challenging and they've embraced that

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challenge so lots to say about interior

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mid singulate cortex uh but I think uh

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that grabs the top contour and um I'm a

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big fan of trying to do something

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difficult at least one thing uh ideally

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every week

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um and perhaps even every day a little

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bit it doesn't take much uh maybe even

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just five minutes it's that friction

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that feeling oh I don't want to do this

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I can't do this and then continuing to

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practice or continuing to lean into that

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challenge safely of course uh that is

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going to grow that anid signate cortex

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and I just think that's amazing right we

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hear so much about brain atrophy and

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memory loss and etc etc as we get older

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a lot of data now about how to preserve

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health healthy physical function here

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we're really talking about how to

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maintain healthy cognitive function and

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the interent mid singulate cortex seems

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to be barometer of how well we are doing

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that Mark s asks would love to hear more

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about an evening routine and not just

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morning especially when it comes to

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light oh I love this question I love

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this question because I've made a lot of

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changes in the last year related to this

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because um you know there's this guy on

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the internet that talks about the

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importance of getting morning sunlight

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I'm just kidding

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um there are several of us but um and

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gals but um I I suppose I've been quite

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vocal about the importance of getting

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morning sunlight as soon as possible

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after waking and of course of course of

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course unless you have powers I'm not

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aware of if you wake up before the sun

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comes out people always ask what do I do

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you wait till the sun comes out if it's

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overcast you get outside a bit longer if

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you want to wake up before the sun comes

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out turn on bright artificial lights now

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these days I've actually been playing

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around a little bit with some bright

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artificial lights um before I because I

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tend to wake up before the sun is out

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it's the winter months but in any case

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I've talked a lot about the morning

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routine in the early part of the day and

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a bit about the afternoon uh part of the

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day evening routine okay well I'll tell

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you ideal and then I'll tell you what I

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do um I'm always shooting for ideal but

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

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the internet um that I've seen that you

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know my whole life is is protocols

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protocol protocol protocol and indeed

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sometimes it looks like that and indeed

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sometimes it doesn't I'm human things

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happen um we all encounter different

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challenges so to answer your question

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

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very important that if possible that you

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get a little splash of sunlight in your

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eyes in the afternoon and evening why

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why is that important and what we're

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really talking about here is not

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necessarily seeing a sunset at the beach

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although that would be great if you

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could do that but getting some sunlight

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in your eyes before the sun goes down

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maybe for 5 10 minutes it's not as

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important as the morning sunlight but it

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does have a great benefit and the

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benefit is it adjusts the sensitivity of

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the neurons in your retina and in your

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brain such that it protects you against

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brighter artificial lights later in the

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evening now it doesn't protect you

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completely but what it does is if

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normally and this is true bright light

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viewed for 15 seconds or more between

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

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talking about somebody on a standard

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schedule not shift worker Bright Lights

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viewed for 15 seconds or more between

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

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dramatically quash melatonin levels

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melatonin being the hormone that's

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involved in feeling sleepy and falling

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asleep it does other things as well of

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course it's secreted from the

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pineal we know based on a really nice

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study publish in science reports that if

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you view that afternoon late afternoon

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evening sunlight you don't have to be

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too strict about the time get you know

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pop your sunglasses off as long as you

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can do that safely get some sunlight in

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your eyes or if you can't look directly

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at the Sun and by the way never stare

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directly at the Sun at least getting

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some daylight in your eyes before the

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sun goes down that can offset that

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melatonin reduction by about 50 % which

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is pretty impressive now you would still

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do well to dim the lights in the evening

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and and one thing that I've been playing

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with recently is uh using red lights so

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um a lot of people when they hear red

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lights they think oh you're talking

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about you know Red Light Panel which

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that has its uses those tend to be very

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bright red lights or um you know

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portable red light I actually use a

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small portable red light looks like a

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piece of thick piece of toast um I use

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that for other reasons this is not what

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we're talking about with evening routine

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with evening routine it can be

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beneficial and very very

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costeffective to get some red bulbs and

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put them in say the bedroom where you

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read before you go to sleep or in a

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particular room in your house you tend

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to spend time in in the evening makes

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for a nice mellow feel but it also does

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several other things first of all it if

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they're the correct red bulbs and I'll

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mention the ones that I've been using in

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a moment they uh eliminate all the blue

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wavelengths that tend to be stimulating

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for the what we call the noradrenergic

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system so adrenaline noradrenaline

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cortisol Etc indeed there's a study

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shows that when shift workers who have

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to be up at night use red lights of the

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type that I'm describing when they work

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under red light they have less of a

Time: 999.279

cortisol increase than were they to work

Time: 1000.92

under standard fluorescent lights or

Time: 1002.68

even standard LED lights so number one

Time: 1005.68

thing would be dim the lights in the

Time: 1006.88

evening and at night as much as you

Time: 1008.399

safely can to perform whatever functions

Time: 1010.24

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

Time: 1011.56

yourself at the stove you know if you

Time: 1012.759

have to Rite and do work as I often do

Time: 1014.399

you need light uh but to the extent that

Time: 1016.6

you can shift to Red Lights uh that can

Time: 1018.68

be helpful and many people many people

Time: 1020.8

and myself included find that you get

Time: 1023.16

sleepier when you do that so I might

Time: 1024.919

just do this for the last hour of the

Time: 1026.28

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

Time: 1029.039

if I do it earlier then I tend to get

Time: 1030.36

really sleepy but those red lights um

Time: 1032.919

you know I put have a little lamp above

Time: 1034.64

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

Time: 1035.839

in bed I make it much easier to fall

Time: 1038.039

asleep probably because of the reduced

Time: 1039.48

cortisol associated with eliminating the

Time: 1041.76

blue wavelengths and they tend to be

Time: 1043.16

fairly dim and um now there's one brand

Time: 1045.6

of red light that um you actually can

Time: 1048.52

that actually will work on a dimmer so

Time: 1050.36

this is important um I suppose you could

Time: 1052.12

use a red party lights or Christmas

Time: 1053.88

lights those could be very affordable um

Time: 1056.16

some people do that put kind of festive

Time: 1058.16

uh feel in the room other people like

Time: 1060.4

myself um will um use a red light that's

Time: 1064.679

dimmable I want to mention that what I'm

Time: 1066.72

about to say I don't have any Financial

Time: 1068.36

relationship to this company in terms of

Time: 1070.16

the bulbs um red light panels are

Time: 1072.32

different I use the ju um I use ju type

Time: 1075.4

but for red lights that uh for the

Time: 1077.2

purpose I'm talking about that would go

Time: 1078.44

into a standard lamp and that you Dim

Time: 1080.4

where has a very different purpose right

Time: 1082.84

the red light panels have a very

Time: 1084.12

different purpose than than red bulbs

Time: 1085.84

that you would put into a standard light

Time: 1087.08

fixture uh the dimmable ones um are

Time: 1089.799

called they you can find them as red

Time: 1091.559

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

Time: 1095.28

technical name uh of the company is um

Time: 1098.919

sorry forgive me for Googling this now

Time: 1101.36

yeah it's a bond charge b n separate

Time: 1104.32

word charge um and those are dimmable

Time: 1107.72

and they have the prop ER wavelength so

Time: 1109.12

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

Time: 1111.32

cheap but they're not expensive either

Time: 1112.72

in in comparison to most uh red light

Time: 1114.679

therapies or something so we're not

Time: 1115.88

talking about red light therapy we're

Time: 1116.919

talking about reducing the overall

Time: 1118.84

amount of blue light in your environment

Time: 1120.12

Etc now for many people who don't want

Time: 1122.2

to purchase something new and again I

Time: 1123.64

have no Financial relationship to bond

Time: 1125.559

charge so I don't glean any thing I buy

Time: 1128.6

them with my own money and I just have

Time: 1130.64

one or two of them and I dim the lights

Time: 1132.76

even those red lights I dim while I'm

Time: 1134.08

reading at night and then fall

Time: 1136.799

asleep if you don't want to use red

Time: 1138.72

lights for whatever reason then you

Time: 1140.52

would be wise to just dim the lights

Time: 1142.28

that you have and we possible to have

Time: 1144.799

those lights be set fairly low in your

Time: 1146.4

room environment now why would that be

Time: 1148.48

okay well first of all the cells that

Time: 1149.84

activate the alertness system uh in the

Time: 1152.08

brain through via the retina your eye um

Time: 1154.919

tend to look up into your environment

Time: 1156.559

and that makes sense because they're

Time: 1157.76

essentially there to view sunlight and

Time: 1159.84

the the presence or absence of sunlight

Time: 1161.88

but in addition to that think about it

Time: 1164.84

logically if I take a flashlight and I

Time: 1166.799

shine a beam on the ground or at a tree

Time: 1168.88

in the yard it looks very bright but

Time: 1171.679

you're not getting all those photons in

Time: 1173.24

your eyes right you're seeing it at a

Time: 1175.039

distance as opposed to shining the light

Time: 1176.84

in your eyes it's very very bright okay

Time: 1178.84

so when you have lights that are

Time: 1180

overhead and going into your eyes it's

Time: 1181.6

very different than the light being on

Time: 1183.039

the floor or on a Surface this gets back

Time: 1186

to something that I often get asked how

Time: 1187.52

could it be that viewing sunlight

Time: 1189.32

through a window takes 50 times longer

Time: 1191.919

to activate your circadian system than

Time: 1193.6

it does when you step outside well let's

Time: 1195.12

think about that when you step outside

Time: 1196.4

there's sunlight everywhere if you face

Time: 1198.6

the sun there's even more coming at you

Time: 1200.6

but when you're inside unless there's a

Time: 1202

beam of light coming through that window

Time: 1203.76

and the window is very clear or open for

Time: 1205.919

that matter you're not really getting

Time: 1208.2

the light in your eyes in the same way

Time: 1210.159

that if you're outside with the sunlight

Time: 1211.48

in your eyes right it's the same thing

Time: 1212.88

as like looking at a beam of light from

Time: 1214.2

a flashlight against a wall versus the

Time: 1215.559

beam of light going at your eyes okay so

Time: 1218.28

we talked about um dimming the lights

Time: 1219.919

setting them low in the room the I it's

Time: 1221.76

not red light therapy but changing over

Time: 1224.84

to Red Lights Bon charge is probably

Time: 1226.559

just one of many out there I've seen it

Time: 1228.28

done pretty nicely with just somebody um

Time: 1230.12

people grab red party lights go on

Time: 1232.24

whatever your favorite search engine

Time: 1234

sales site red lights and you could do

Time: 1235.84

that that's going to be better than any

Time: 1237.08

blue lights and then if you're going to

Time: 1238.4

be on your screens here's what I suggest

Time: 1240.48

there's a short cut function in your

Time: 1242.799

phone where you can triple click to

Time: 1244.84

switch your phone over to eliminate all

Time: 1246.84

the blues this is very different than

Time: 1249.039

just using the nighttime function very

Time: 1250.84

different and um I think we should

Time: 1252.799

probably put out a video on how to do

Time: 1254.08

this but what you do is you go into the

Time: 1255.799

accessibility function on your phone you

Time: 1257.799

go into to color filters and then you

Time: 1259.679

drag down the the blues but that's not

Time: 1262.76

how your phone is going to be set all

Time: 1263.88

day CU then you don't see anything

Time: 1265.159

that's in blue but you can introduce a

Time: 1267.2

triple click function I'll put out a

Time: 1268.559

clip soon on how to do that and so when

Time: 1270.32

I go to sleep at night or in the evening

Time: 1272.44

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

Time: 1273.679

I'll switch my phone over to uh to Red

Time: 1276.4

only and uh that's completely zero cost

Time: 1279.08

by the way it doesn't cost anything and

Time: 1280.52

then in the morning when I wake up it

Time: 1281.799

click cck click and turn on although I

Time: 1283.44

try and get the sunlight in my eyes

Time: 1284.52

before I look at my phone okay Tom M

Time: 1287.48

asks

Time: 1288.559

light therapy recommendations for those

Time: 1290.32

that live in northern regions with

Time: 1291.84

limited morning light or too cold to get

Time: 1293.44

outside for Morning Light Dark when

Time: 1295.52

waking do red light therapy great

Time: 1297.44

question I'm going to take a sip of this

Time: 1298.799

bone broth

Time: 1300.2

because at the rate I'm speaking if I

Time: 1302.279

try and keep this up for an hour and a

Time: 1303.44

half I I might um get a little horse red

Time: 1306.44

light therapy is different than what I

Time: 1307.919

just described red light therapy is the

Time: 1310.36

use of red light panels can be smaller

Time: 1312.6

panels like the small ju that I use

Time: 1314.48

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

Time: 1316.6

piece I guess they call it Texas tote

Time: 1318.039

toast right they Texas a thick piece of

Time: 1320.6

toast I don't know maybe someone knows

Time: 1322.559

why it's called Texas toast um I guess

Time: 1325.24

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

Time: 1329.039

piece of toast provides very bright red

Time: 1331.32

light and in between those red lights on

Time: 1333.32

there there tends to be near infrared

Time: 1335.2

light so far red so um you know to a

Time: 1338.4

biologist red doesn't mean as much as

Time: 1340.76

the wavelength of light so wavelengths

Time: 1342.6

in like the 650 to 800 nanometers is

Time: 1346.279

what we're talking about whereas blue

Time: 1347.48

light is down in the you know four and

Time: 1349.2

500s and really like 535 to you know low

Time: 1352.72

sixes um you know like the rainbow right

Time: 1355.52

um red orange green blue

Time: 1358.559

um there are also larger red light

Time: 1360.96

panels and nowadays I also see a lot of

Time: 1363.039

um advertisements for red light panels

Time: 1364.76

you can actually lie down in red light

Time: 1366.279

beds here's the story red lights will

Time: 1369.52

often be marketed as the most powerful

Time: 1371.6

the most intensity the most locks most

Time: 1373.96

important is the proper wavelengths or

Time: 1376.76

are the proper wavelengths so that's why

Time: 1379.24

I use the ju because ju has the proper

Time: 1381.32

wavelengths of red and far

Time: 1384

red the distance to view a red light of

Time: 1387.159

that sort generally is about 18 in

Time: 1390.08

sometimes a little closer now sometimes

Time: 1391.52

people would put red light on different

Time: 1393.2

parts of their body I covered a bit of

Time: 1395.36

this in the light and health episode but

Time: 1396.919

red light because it's longer wavelength

Time: 1399.36

light can permeate through tissues to

Time: 1401.52

fairly substantial depth how deep

Time: 1403.2

depends on the tissue if you put it up

Time: 1404.48

against your skull is it going to get

Time: 1405.84

down into your brain no it's not going

Time: 1407.039

to get through your skull

Time: 1409.039

maybe a little bit if it's a very

Time: 1410.96

high-powered red light if you're holding

Time: 1412.559

a red light of that power at home

Time: 1414.72

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

Time: 1416.039

medical that's a medical device however

Time: 1418.279

ju are medical grade red light and near

Time: 1420.679

infrared lights and they um are quite

Time: 1424.2

powerful they're the right wavelengths

Time: 1425.84

actually that's why I prefer ju because

Time: 1427.32

they are um they are medical grade

Time: 1431.2

um they can be directed at your eyes in

Time: 1434

the morning for the purpose of there's a

Time: 1436.559

a study out of two studies is actually

Time: 1438.12

out of Glen Jeff laboratory at the

Time: 1439.44

University of College London showing

Time: 1441.2

that viewing red lights at a distance of

Time: 1443.32

about 18 in or so in the morning for

Time: 1447.32

people who are over 40 but not for

Time: 1449.159

people younger by the way that can

Time: 1451.919

offset some of the age related

Time: 1455.32

reductions in mitochondrial function and

Time: 1457.64

vision loss so I look at a red light in

Time: 1460.159

this ju my ju Texas toast light or I

Time: 1462.2

have a ju panel um at a distance of

Time: 1464.559

about I confess I stand about 12 to to

Time: 1467

18 inches away

Time: 1468.52

and I do not force myself to look at

Time: 1470.84

that light I don't hold my eyelids open

Time: 1472.559

I allow myself to Blink so I'm

Time: 1474.24

comfortable truth told you could

Time: 1476.039

probably close your eyelids and some of

Time: 1477.6

that red light is going to get through

Time: 1478.64

your eyelids not a ton but some so no

Time: 1481.36

problem blinking you never ever ever

Time: 1483.96

want to look at any light sunlight or

Time: 1485.279

otherwise red light any light so bright

Time: 1487.799

that it's painful to look at if you have

Time: 1489.08

to Blink it's too bright step back if

Time: 1492.039

you have to Blink every once in a while

Time: 1493.48

that's okay but if you have to Blink in

Time: 1494.72

order to to close your eyes in order to

Time: 1496.279

protect your eyes then you're standing

Time: 1498.279

too close in the morning you can do red

Time: 1500.52

light therapy on skin you can do it on

Time: 1502.039

eyes will it wake your system up will it

Time: 1504.72

provide the kind of uh cortisol increase

Time: 1507.2

which by the way you want early in the

Time: 1509

day and adrenaline and dopamine increase

Time: 1511.039

that sunlight can provide the answer is

Time: 1514.12

no sunlight is unique in that way

Time: 1516.44

however if you live in an area of the

Time: 1518.24

world that's too dark or um you wake up

Time: 1521.32

long before you get sunlight in your

Time: 1522.96

eyes what can you do well you can flip

Time: 1524.679

on artificial lights you would do that

Time: 1526.36

the opposite of how I recommend in the

Time: 1528.08

evening you'd want to flip on overhead

Time: 1529.52

lights as bright as possible if you um

Time: 1532.919

have the disposable income and you want

Time: 1534.52

to invest in a 10,000 Lux Light Panel or

Time: 1536.88

900 Lux Light Panel again I have no

Time: 1539.159

Financial relationship to these

Time: 1540.52

companies but um there's a light panel

Time: 1543.52

900 Lux drawing tablet that I've set on

Time: 1545.88

my desk for a number of years recently I

Time: 1548.24

confess I've started um uh experimenting

Time: 1551.559

with some of the 10,000 Lux light panels

Time: 1554.12

that sit on your Des desk excuse me

Time: 1556.039

those are very very bright and I do use

Time: 1558.24

that now if I wake up really early and

Time: 1559.679

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

Time: 1561

thing on and it sure wakes you up now is

Time: 1563.52

it as good as sunlight no it doesn't

Time: 1565.36

have the right color features and

Time: 1567.12

alternation between yellow and blue that

Time: 1569.32

morning sunlight has and that evening

Time: 1571.039

sunlight has and without doing a whole

Time: 1572.679

tutorial when the sun is low in the sky

Time: 1574.24

So-Cal low solar angle sunlight you'll

Time: 1575.72

notice if you take a picture with your

Time: 1576.799

phone provid it's not a cloudy day

Time: 1578.96

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

Time: 1580.36

yellow contrast and that's the optimal

Time: 1583.24

stimulus that said if it's overcast out

Time: 1586

you should still get outside because

Time: 1587.159

some of those W lengths are coming

Time: 1588.279

through even though you can't perceive

Time: 1589.44

the blue and the yellow so these you

Time: 1591.44

could get a 10,000 Lux light but if you

Time: 1593.52

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

Time: 1595.64

oh and by the way those you you set on

Time: 1597.12

your desk you turn on for 5 10 minutes

Time: 1598.72

while you're making coffee and things of

Time: 1599.96

that sort they actually recommend that

Time: 1601.08

you don't keep them on too much some

Time: 1602.88

people actually can feel a little too

Time: 1604.32

euphoric or maybe even get a little

Time: 1605.559

headache because it's a lot of blue

Time: 1606.799

light so that's one thing the other

Time: 1609

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

Time: 1612.279

uh access light of any kind just dark

Time: 1614

dark dark that's where the cold shower

Time: 1615.44

really can help because you get that

Time: 1616.52

adrenaline bump um early in the day

Time: 1619.039

which is good so early in the day you

Time: 1620.36

know provided you're not going into

Time: 1622

states of anxiety as a consequence of it

Time: 1623.96

getting adrenaline dopamine cortisol

Time: 1626.48

increases is great and then as the day

Time: 1628.159

goes on in the evening and night time

Time: 1629.919

certainly you want to taper the levels

Time: 1631.679

of those neurochemicals off now of

Time: 1633.2

course there's always going to be some

Time: 1634.44

cortisol there's always going to be some

Time: 1635.6

epinephrine there'll always be dopamine

Time: 1637.48

your system if you go out dancing you go

Time: 1638.919

to a party at night should you worry

Time: 1640.52

about the lights no okay I am not

Time: 1643.039

despite what you might presume or hear

Time: 1645.88

or read I am not

Time: 1648.12

uh the sort of person who wear

Time: 1649.039

sunglasses at a party although the other

Time: 1650.84

day I was at a party and someone was

Time: 1651.919

wearing sunglass I think it was for

Time: 1653.08

other reasons the um the that that gives

Time: 1657

the impression there was something bad

Time: 1658.08

going on I think they were just like

Time: 1659.12

looking cool by the way um and they did

Time: 1661.399

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

Time: 1663

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

Time: 1665.24

um sunglasses I do and I have been

Time: 1669.279

exploring the use of blue light filter

Time: 1672.12

glasses in the evening and those red

Time: 1673.44

lights in my house but for I think for

Time: 1674.64

most people if you get out every once in

Time: 1675.76

a while you go out to a late night you

Time: 1677

go out dancing you have a party with

Time: 1678.36

friends you know you get home dim the

Time: 1680.039

lights maybe use those red lights get to

Time: 1682.399

sleep early in the day Bright Lights

Time: 1684.48

ideally from sunlight bright bright

Time: 1685.919

bright bright bright how bright as

Time: 1687.519

bright as possible and as many as you uh

Time: 1690.08

is

Time: 1691.2

reasonable except to the extent that it

Time: 1693.559

could damage your eyes so don't be

Time: 1694.88

staring at any Bright Lights excessively

Time: 1697.159

okay I think that that pretty much

Time: 1698.36

summarizes it and then of course early

Time: 1700.32

day it's really about sunlight or light

Time: 1702.88

of other kinds cold water if that's your

Time: 1705.36

thing if that's not your thing that's

Time: 1707.12

fine

Time: 1708

there was no tablet that uh descended

Time: 1709.96

down to us telling us that we had to get

Time: 1711.44

into cold water each day it's an option

Time: 1713.24

it's all an

Time: 1714.559

option Dennis from Munich I love Munich

Time: 1718.2

haven't been there in a while but I used

Time: 1719.36

to

Time: 1720.32

go in MOX plunk Munich for a number of

Time: 1723.64

um times per year and I missed the food

Time: 1726.36

I missed the Schnitzel as we approach a

Time: 1728.679

new year what health and fitness metrics

Time: 1730.24

do you recommend checking oh good one

Time: 1732.48

and could you share your annual medical

Time: 1734.559

Fitness check routine okay

Time: 1738.48

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

Time: 1741.279

um generally jive with what Dr Peter AA

Time: 1745.519

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

Time: 1747.559

respect tremendously also grateful to

Time: 1749.519

call him a close friend uh basically

Time: 1753.399

asserts is important for Fitness

Time: 1756.48

um I think if you're going to do a

Time: 1758.6

fitness test you know Peter's got it in

Time: 1761.919

mind and I generally agree you know you

Time: 1763.919

deadlift your body weight 10 times in

Time: 1766.2

the same set hang from a bar for a

Time: 1768.24

minute or more okay in the same set um

Time: 1773.08

these sorts of things I tend to be far

Time: 1775.88

less PE class about it frankly uh my

Time: 1779.919

goal is always the same I'm 48 years old

Time: 1782.559

I've been doing the same training

Time: 1783.6

program ever since I was

Time: 1785.279

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

Time: 1788.519

you know Peaks and valleys in terms of

Time: 1790.24

my consistency based on other

Time: 1791.919

obligations and of course when I'm sick

Time: 1793.96

I don't train sick people stay out of

Time: 1796.039

gyms please nothing makes me more

Time: 1798.399

frustrated than people showing up to get

Time: 1800.399

their work out and getting everybody

Time: 1802.2

sick here's the

Time: 1804.96

deal I try to be capable that is ready

Time: 1810.159

for various things what the ability to

Time: 1811.88

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

Time: 1813.88

to 10 miles with some hills the ability

Time: 1816.6

to Sprint for the airplane without

Time: 1819.32

blowing a

Time: 1820.399

gasket the ability or that means hurting

Time: 1823

oneself or having a heart attack the

Time: 1824.88

ability to carry some heavy furniture

Time: 1827.88

with assistance safely or God forbid to

Time: 1831.64

take a trip and not damage myself and of

Time: 1834.559

course to have some level of agility and

Time: 1838.08

uh coordination so how do how does one

Time: 1839.96

do that so what Health Fitness metrics

Time: 1842.32

do I recommend checking well I'm going

Time: 1844.12

to do this next week because it's the

Time: 1845.6

end of the year but pretty much every

Time: 1847.44

week it's the following three

Time: 1850.12

cardiovascular training sessions one is

Time: 1851.96

long meaning an hour to 90 minutes

Time: 1854.2

that's going to be slow for me so this

Time: 1855.84

could be a weighted hike so waight

Time: 1857.24

vested hike or you could just put some

Time: 1858.72

weight in a backpack just be a hike if

Time: 1860.519

it's really steep or a long slow jog

Time: 1863.08

once a week for me it's jogging or

Time: 1864.76

hiking for other people cycling or

Time: 1867.2

swimming sometime in the middle of week

Time: 1870.44

I'm doing a 35 minute run so maybe five

Time: 1872.88

minutes of warmup and then a faster 35

Time: 1875.159

minute run you could also do it on a

Time: 1877.159

rower you could also do it on a bike but

Time: 1878.48

you're really pushing up around I don't

Time: 1880.84

know maybe I I don't tend to measure

Time: 1882.519

heart rate but where it's I could not

Time: 1884.44

hold a conversation I'm working I'm

Time: 1886.48

working working I'm not sprinting but

Time: 1887.88

I'm working and then another time during

Time: 1889.36

the week a shorter workout of about 12

Time: 1891.44

minutes it's going to be 3 minutes of

Time: 1892.72

warm-up some calisthenics a little bit

Time: 1894.6

of cycling on an assault bike or

Time: 1896.12

something of that sort assault bikes are

Time: 1897.2

the ones where you have the handles with

Time: 1898.6

the fan or it could be a rower or it

Time: 1901.32

could be any sprinting a hill and then

Time: 1903.799

doing sometimes one minute on one minute

Time: 1906.2

off for 12 minutes sometimes doing 20

Time: 1909.36

seconds on 10 seconds off for eight

Time: 1911.36

rounds and it's real work it's getting

Time: 1913.6

the heart rate all the way up VO2 max

Time: 1916.08

the combination of those three three

Time: 1917.24

types of cardiovascular training

Time: 1918.76

sessions are that I'm ready to Sprint

Time: 1920.88

for the airplane I'm ready to take a

Time: 1922.76

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

Time: 1924.96

two mile run and really enjoy that if I

Time: 1927.12

if I need to it's a Readiness thing and

Time: 1929.159

I think it covers all bases am I ever

Time: 1930.639

going to be a marathoner or a champion

Time: 1932.84

sprinter with that or a Myer no but

Time: 1935.279

that's not my goal and it never has been

Time: 1938.039

I ran a cross country race in high

Time: 1939.96

school and we tell out story another

Time: 1942.519

time it was a lot of funun until I hit

Time: 1946.039

the second mile

Time: 1947.96

the other thing I do three times a week

Time: 1949.279

is I work out with resistance training I

Time: 1951.12

train my legs one day so that's calves

Time: 1953

hamstrings quads I train my torso so

Time: 1956.2

that's I do some pushing for my

Time: 1958.039

shoulders and upper chest and some dips

Time: 1959.88

that kind of thing some pull-ups some

Time: 1961.12

rowing this sort of thing and I train my

Time: 1962.88

neck because I'm a big believer in that

Time: 1964.24

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

Time: 1966.679

go at it heavy it's just really to

Time: 1968.08

maintain you know uh posture and to make

Time: 1970.6

sure that upper upper spine is supported

Time: 1972.44

something that most people

Time: 1974.919

neglect and then one day a week I

Time: 1978

do smaller body parts like I'll do my

Time: 1981.24

Cal train my calves again biceps triceps

Time: 1984.2

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

Time: 1985.6

body parts that happen to miss during

Time: 1986.84

the middle of the week because of

Time: 1987.679

scheduling like rear delts or something

Time: 1989

I'll do that maybe a little bit more

Time: 1990.08

neck work or some ab work okay those are

Time: 1993.08

spread out about a day apart I don't get

Time: 1995.08

too obsessed with the spacing between

Time: 1996.76

those workouts but they're not all

Time: 1998.36

stacked against one another so it might

Time: 2000

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

Time: 2002.44

Sunday this is just how I do it Monday

Time: 2004.32

tends to be off uh excuse me long run on

Time: 2007.24

Sunday or hike Monday is legs excuse me

Time: 2009.96

Monday is always legs Tuesday off

Time: 2012.639

Wednesday I generally would do that

Time: 2014.519

shorter run or the Torso work I

Time: 2016.32

flip-flop them depending on how my legs

Time: 2018.039

are feeling and the next day I do

Time: 2019.72

whatever I need to do either the Torso

Time: 2022

resistance training or the or the 35

Time: 2023.679

minute run and then Friday is that

Time: 2025.919

faster clip cardio Saturday tends to be

Time: 2028.96

the smaller body parts biceps triceps

Time: 2030.799

Etc I must say these days of the week

Time: 2034.12

always have the ability ability to slide

Time: 2036.519

when we or the other so for instance if

Time: 2038.6

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

Time: 2040.559

Sunday until late I'll if I was not able

Time: 2043.679

to do that training while I was on the

Time: 2045.48

road then I will do it on Monday and

Time: 2047.6

then I'll just slide things around so

Time: 2049.28

that I finish off the week with

Time: 2050.44

everything done and I can get back on

Time: 2051.8

schedule but the way I've arranged it

Time: 2053.76

every body part gets hit twice once

Time: 2055.399

directly once indirectly and the

Time: 2057.399

cardiovascular training is is covers all

Time: 2059.679

bases why train this way well it ensures

Time: 2063.56

strength it ensures whatever aesthetic

Time: 2065.32

changes you want you can emphasize

Time: 2066.96

working harder in more sets perhaps for

Time: 2069.04

the things that you you know want to

Time: 2070.48

bring up certain body parts that are

Time: 2072.159

that are weaker you can um certainly

Time: 2074.919

recover because you're only training

Time: 2075.96

legs once a week but guess what you're

Time: 2077.48

you're doing them on Monday and you're

Time: 2078.48

sprinting on Friday so they're getting

Time: 2079.919

hit indirectly on Friday even if it's on

Time: 2082.72

the bike though that fast hard pedaling

Time: 2084.56

with resistance is going to make sure

Time: 2086.48

that your legs aren't going to atrophy

Time: 2088.599

you can still get butt you can still

Time: 2090.56

train them again on Monday again so this

Time: 2093.079

schedule is designed in a very specific

Time: 2094.839

way none of the workouts except the

Time: 2096.599

longer workout on Sunday that jog or

Time: 2099.48

Runner is longer than an hour ever it's

Time: 2101.28

10 minutes of warmup and 5050 minutes of

Time: 2103.599

work in the gym sometimes 60 sometimes

Time: 2106

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

Time: 2107.839

really I have a bunch of things going on

Time: 2109.76

so this sort of schedule sounds like a

Time: 2111.76

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

Time: 2113.359

small investment it's about an hour a

Time: 2114.72

day and not even on Tuesday which is a

Time: 2117.32

rest day so what are the metrics that I

Time: 2120.48

recommend checking well I'm a big

Time: 2122.56

believer that if you're sleeping well

Time: 2124.2

and your appetite is consistent and

Time: 2126.96

you're feeling generally good that's an

Time: 2128.92

important metric it's a very subjective

Time: 2130.359

metric but that's important are you

Time: 2131.56

sleeping well or are you waking up sore

Time: 2133.56

and you're not able to recover are you

Time: 2135.04

feeling like no matter how much sleep

Time: 2136.24

you get you can't feel rested these

Time: 2137.599

kinds of things now there could be other

Time: 2138.8

factors involved but that's the you know

Time: 2140.48

sort of a basic one the other one is how

Time: 2143.4

much energy and pep are you bringing to

Time: 2145.32

your workouts that's important and it

Time: 2146.64

relate to caffeine and fueling and all

Time: 2148.52

those sorts of things which we're not

Time: 2149.839

talking about right now it's far too

Time: 2151.24

much to talk about here but we did Cover

Time: 2152.52

in the foundational Fitness protocol by

Time: 2154.079

the way all of this is put into a PDF

Time: 2155.839

that's available online at hberman

Time: 2157.16

lab.com zeroc cost simply go to the

Time: 2159.56

newsletter T tab under the menu and you

Time: 2162.48

can scroll down um below that find the

Time: 2165.04

foundational Fitness protocol gets into

Time: 2166.599

sets and Reps and loads and all that

Time: 2168.04

kind of stuff completely zero

Time: 2169.96

cost I do take my morning resting pulse

Time: 2173.04

rate I know what my pulse rate ought to

Time: 2175.44

be if it's elevated substantially and

Time: 2177.96

I'm not particularly stressed about

Time: 2179.48

something then I might pay attention to

Time: 2181.24

that and back off a little bit on the

Time: 2182.44

intensity on things if I have a throat

Time: 2183.96

Tickler I'm not feeling very well I'm

Time: 2186.28

really careful about working out

Time: 2187.8

sometimes I'll do it sometimes I won't

Time: 2189.119

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

Time: 2190.48

of like dust or allergen in the

Time: 2192.079

environment but if I'm feeling under the

Time: 2193.44

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

Time: 2195.319

skipped that workout and some people go

Time: 2197.48

oh you you skip because you're you know

Time: 2199.2

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

Time: 2202.48

consistently I am fortunately knock on

Time: 2204.8

wood a little bit suspicious knock on

Time: 2206.48

wood I have avoided major injuries I've

Time: 2209.64

been able to train consistently and I've

Time: 2212.119

also don't tend to succumb to colds and

Time: 2213.96

flu I think about once every 18 to 24

Time: 2216.119

months I've had colder flu of some sort

Time: 2218.8

for for many years that's been the the

Time: 2220.28

kind of cadence but not more frequent

Time: 2221.72

than that I think in part because I

Time: 2223.28

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

Time: 2225.24

sick I tend to be the guy who goes all

Time: 2226.72

right I'm feeling kind of under the

Time: 2228.4

weather should I train maybe not okay

Time: 2229.8

I'm going to take a hot shower and get

Time: 2230.96

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

Time: 2234.16

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

Time: 2235.48

bed too early just chill in bed and read

Time: 2237.48

maybe fall back asleep maybe not I think

Time: 2239.76

taking care of oneself in that way is

Time: 2241.28

very beneficial and then people say well

Time: 2243.48

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

Time: 2245.4

in the house and I also know

Time: 2247.2

what it is to get sick because of

Time: 2249.24

roommates and all this stuff and working

Time: 2250.68

with people and working in a medical

Time: 2251.8

center you're always exposed to things

Time: 2253.24

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

Time: 2256.16

avoid exposure to um infectious vectors

Time: 2260.16

as they're called um delightful in the

Time: 2262.56

form of kids but uh the reality is I try

Time: 2265.52

and back off when I'm not feeling well I

Time: 2267.359

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

Time: 2269.079

to do two a day workouts and I'm very

Time: 2271.359

careful about not exceeding my my

Time: 2274.4

program I'm very careful about that that

Time: 2276.88

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

Time: 2279.359

classes then go to the gym and I'm also

Time: 2281.4

not the guy who's complaining about his

Time: 2283.079

back or always being sick and I do not

Time: 2285.079

have you know like phenomenal genetics

Time: 2286.68

for with respect to Fitness you I'm

Time: 2288.52

small jointed or relatively have

Time: 2290.119

mediumsized joints you know I'm not

Time: 2292.2

particularly strong nor do I have

Time: 2293.599

particularly strong endurance you know I

Time: 2295.16

think I'm kind of in the middle so in

Time: 2297

terms of medical Fitness check I do

Time: 2298.68

blood work every six months I find that

Time: 2301.319

to be that has identified a few things

Time: 2303.04

that for me needed taken care of and I

Time: 2306.16

pay a lot of attention to overall

Time: 2308.8

feelings of well-being and I chart them

Time: 2311.119

frankly I on my calendar it's my are my

Time: 2313.599

workouts I put the level I put like L1

Time: 2315.96

to 10 typically my workouts are in the

Time: 2317.88

six to8 out of 10 intensity I'm not

Time: 2321

measuring this by any kind of um device

Time: 2324.8

and if I get sick I tend to look back

Time: 2326.8

and say what was going on before I got

Time: 2328.56

sick you know um if I'm getting

Time: 2330.72

substantially weaker or I'm feeling uh

Time: 2333.079

fatigued I I I take stock of what's

Time: 2335.48

going on so I think um some people get

Time: 2337.68

the impression that I'm like hyper

Time: 2338.96

analytic about all things and um you

Time: 2341.319

know I would say Atia is much more into

Time: 2343.52

measuring things and I love that about

Time: 2345.2

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

Time: 2347.76

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

Time: 2350.16

can move my body well not too many aches

Time: 2351.96

and pains occas I get a little something

Time: 2353.44

of a little D disc bulge or something

Time: 2355.04

but and and then I take care of it but

Time: 2357.88

in general it's about being able to feel

Time: 2360.52

good seated feel good moving be able to

Time: 2362.64

have that Readiness Readiness Readiness

Time: 2364.68

for me that's the foundation of of

Time: 2366.56

health so um other uh things you get a

Time: 2369.52

regular eye exam I do have an

Time: 2371.44

appointment in Opthalmology Department

Time: 2373.359

do that air puff test for glaucoma there

Time: 2375

are treatments for glaucoma but you need

Time: 2376.359

to know if you have it a lot of people

Time: 2377.52

don't know if they have it it is the

Time: 2379.2

second leading cause of blindness

Time: 2380.359

worldwide second only a cataract it's

Time: 2382.16

very easy test you can get from

Time: 2385.2

optometrist or opthalmologist get that

Time: 2386.88

eye test your vision is so precious I

Time: 2388.92

mean vision is so precious so I I can't

Time: 2390.76

overstate that enough it's uh generally

Time: 2393.64

pretty inexpensive as well especially

Time: 2395.76

from the optomet rist and the drops work

Time: 2399.28

Pablo F asks what do you do with waking

Time: 2401.68

up in the middle of the night and can't

Time: 2402.599

go back to sleep oh such a good question

Time: 2404.4

I have three different tools that I use

Time: 2406.2

first of all long exhale breathing just

Time: 2407.92

to try and calm myself I also try and

Time: 2409.48

relax my face if I do this right now

Time: 2411.079

it's going to be funny but relaxing the

Time: 2412.8

face tends to relax the jaw and then

Time: 2414.48

I'll do a progressive body

Time: 2416.319

relaxation I do use the Revy re v r i

Time: 2420.24

app and they have a specific hypnosis

Time: 2422.16

for falling back asleep hypnosis is

Time: 2423.96

self-directed hypnosis David Spiegel

Time: 2426.16

who's been a guest on the podcast his

Time: 2427.44

voice is terrific for hypnosis even just

Time: 2429.72

thinking about his voice makes me want

Time: 2431.119

to go under typically with Revy you

Time: 2433.24

practice the falling asleep falling back

Time: 2435.4

asleep hypnosis it's only eight minutes

Time: 2437.76

long you practice that in the daytime

Time: 2439.48

and then you can use in the middle of

Time: 2440.52

the night if you need to that does

Time: 2441.56

require that you have your phone present

Time: 2442.839

and by the way if you're going to do

Time: 2444.16

that hypnosis you can select whether or

Time: 2446.96

not you're going to do the one where you

Time: 2448.28

have to interact and speak or not I like

Time: 2451.119

the one where you don't interact also if

Time: 2452.64

you sleep next to someone it won't wake

Time: 2453.96

them up revery is great for this purpose

Time: 2456.56

and and you might think hypnosis that's

Time: 2458.319

wacky or that's um you know Magic Carpet

Time: 2460.8

stuff but it's not this is uh you know

Time: 2462.56

hypnosis by the way is one of the few um

Time: 2465.72

approved Medical Treatments for various

Time: 2467.56

psychological psychiatric conditions

Time: 2469.359

we're not talking about stage hypnosis

Time: 2470.839

people clucking like chickens we're

Time: 2472.04

talking about you learning to

Time: 2473

self-direct relaxation which is a skill

Time: 2475.44

that you can enhance in hypnosis such as

Time: 2478.319

with Revy I think Revy now is a a free

Time: 2481.72

trial and it's available on Android and

Time: 2484

Apple and it's a nominal cost when you

Time: 2486.52

compare to things like supplements or

Time: 2487.839

sleeping pills it's a few dollars each

Time: 2489.64

month maybe $78 something like that

Time: 2491.92

someone will tell me but if you think

Time: 2493.319

about the cost relative to you know some

Time: 2496.68

other purchasable it's relatively low

Time: 2499.2

the other thing and this is something is

Time: 2500.76

completely zero cost and I can't

Time: 2502.44

encourage it enough is that you get into

Time: 2504.319

a regular practice of nonsleep deep rest

Time: 2506.28

nsdr or Yoga Nidra and that you do that

Time: 2508.16

during the daytime there's a 10-minute

Time: 2510

nsdr that I did which is available on

Time: 2512.72

YouTube you just put nsdr huberman it's

Time: 2514.599

available completely zero cost

Time: 2516.839

it will teach you how to self-direct

Time: 2518.68

your own

Time: 2520.119

relaxation and you can also use in the

Time: 2523.04

middle of the night if you wake up many

Time: 2524.52

people fall asleep during ndrs that's

Time: 2526.24

fine or yoga nras many of which are

Time: 2528.119

available on the internet free okay

Time: 2530.92

completely free Yoga Nidra is a little

Time: 2532.2

bit different than nsdr it is a category

Time: 2534.56

of non-sleep deep rest that includes

Time: 2536.599

intentions and things of that sort

Time: 2538.079

self-directed relaxation but relaxing is

Time: 2541.079

a skill now there are a few things that

Time: 2542.92

you can do to avoid waking up in the

Time: 2544.68

middle of the night one is try and limit

Time: 2546.44

the total amount of fluid that you drink

Time: 2547.68

in the last couple hours before sleep

Time: 2549.119

don't go to bed with a super Full Belly

Time: 2551.76

um some people find that if they take

Time: 2553.839

theanine which is something that is in

Time: 2555.52

the Sleep stack that I recommend and by

Time: 2557.839

the way I don't necessarily believe that

Time: 2559.599

everyone needs to take supplements in

Time: 2561.72

order to sleep I think you should get

Time: 2562.8

the behavioral stuff the light the

Time: 2564.28

exercise not drinking caffeine too late

Time: 2565.92

in the day avoiding alcohol ideally

Time: 2568.44

completely but maybe late in the day

Time: 2570.76

especially etc etc and if you can't get

Time: 2573.76

your sleep right that way then perhaps

Time: 2575.76

you start to rely on or enhance your

Time: 2577.4

sleep capabilities with supplements but

Time: 2579.48

they're certainly not a

Time: 2582.2

requirement the sleep supplement

Time: 2584.52

theanine which is in the so-call hubun

Time: 2586.8

lab sleep stack which includes magnesium

Time: 2588.52

3

Time: 2589.28

and8 and appenine uh and theanine

Time: 2593.079

theanine for some people can really

Time: 2594.68

create vivid dreams and then they wake

Time: 2596.2

up from those dreams they have a hard

Time: 2597.44

time falling asleep in that case I would

Time: 2598.76

just reduce the dosage of or eliminate

Time: 2600.4

the theanine some people like to use

Time: 2602.44

anoco 900 milligram anoco because they

Time: 2604.76

prefer that and it that works better or

Time: 2607.64

uh for them than the Sleep stack or some

Time: 2609.28

people even take it in addition to the

Time: 2610.96

Sleep stack um as long as dosages are

Time: 2614.52

followed there's no reason to think that

Time: 2615.96

any of the stuff isn't safe but of

Time: 2618.04

course check with your doctor before

Time: 2619.839

adding or removing anything from your

Time: 2621.599

supplement protocol or any protocol for

Time: 2623.92

that matter I say that to protect you

Time: 2626.72

not to protect me the other thing that

Time: 2628.92

you can do if you wake up in the middle

Time: 2629.96

of the night is to not look at the time

Time: 2632.68

now that's a little bit difficult if

Time: 2633.8

you're going to look at your phone but

Time: 2635.72

you know this is something that Folks at

Time: 2637.119

the Stanford Sleep Clinic taught me that

Time: 2639.119

people who look at the time when they

Time: 2640.44

wake up in the middle of the night

Time: 2641.359

generally have a harder time falling

Time: 2642.559

back asleep so that to the extent that

Time: 2644.72

you can refrain from doing that and

Time: 2645.8

certainly don't get on your phone and

Time: 2646.92

start scrolling social media um try nsdr

Time: 2650.2

try the revery app try yoganidra try

Time: 2653.24

some long exhale breathing all those

Time: 2654.839

protocols by the way include long exhale

Time: 2656.4

breathing and if you're taking melatonin

Time: 2659

before sleep oftentimes you'll fall

Time: 2660.52

asleep very readily and then wake up so

Time: 2663.2

if you're taking melatonin you might

Time: 2664.319

want to reconsider that melatonin does

Time: 2666.76

have its place for treatment of jet lag

Time: 2668.92

and things of that sort in the acute

Time: 2670.44

situations and not taking it too often

Time: 2672.079

but in general dosages are too high

Time: 2673.8

people take too much of it and too often

Time: 2676.319

in my opinion but that's just my opinion

Time: 2679.559

and then I would say if you wake up in

Time: 2681.8

the middle of the night and you simply

Time: 2683.359

cannot fall back asleep just remember

Time: 2685.92

that you can survive one night with

Time: 2688.559

minimal or no sleep unfortunately we've

Time: 2690.559

all had to deal with that if it starts

Time: 2692.319

becoming a chronic condition then you

Time: 2694.2

may want to talk to a sleep specialist

Time: 2695.72

but we've done multiple episodes of the

Time: 2697.359

hubman loud podcast the master your

Time: 2698.92

sleep perfect your sleep we have a sleep

Time: 2700.72

newsletter that you should definitely

Time: 2702.119

download it's zero cost again hubin

Time: 2704.119

lab.com newsletter go to menu newsletter

Time: 2706.359

and you can find that for those of you

Time: 2708.359

that subscribed to the premium channel

Time: 2709.76

I'm guessing that you're a aware of

Time: 2711.48

these um various uh tools but one thing

Time: 2715.44

we know from the Sleep Lab at Stanford

Time: 2717.2

is that when people are excited about

Time: 2719.04

their next day sometimes they wake up

Time: 2721.76

and that their sleep actually can be

Time: 2724.28

less than normal and they can function

Time: 2726.079

well the next day in fact there have

Time: 2727.88

been two studies at least that I'm aware

Time: 2729.359

of two studies there may be

Time: 2731.8

more showing that when people are given

Time: 2734

a quote unquote poor sleep score their

Time: 2736.04

cognitive Performance and Physical

Time: 2737.52

performance has diminished even if they

Time: 2739.04

slept really long and really well so

Time: 2740.92

they've lied to them in these studies

Time: 2743.4

conversely if people haven't slept that

Time: 2746.4

much and they rece receive a great sleep

Time: 2748.2

score they perform really well so these

Time: 2751.44

sleep scores while I like them I look at

Time: 2753.52

my eight sleep sleep score or whoop

Time: 2755.4

sleep score

Time: 2756.68

some people use aura rings and things of

Time: 2758.2

that sort you don't want them to drive

Time: 2760.44

your perception of how available you are

Time: 2763

for hard work and cognitive function

Time: 2765.559

it's why I tend to rely largely on

Time: 2767.839

subjective measures unless you were

Time: 2769.96

talking about things like apob or

Time: 2771.72

cholesterol levels you know subjectively

Time: 2773.72

uh guessing what your apob level is is

Time: 2775.599

not a good approach right or resting

Time: 2777.16

heart rate they're real metrics but you

Time: 2779.04

want to be careful about relying too

Time: 2780.8

heavily on um Biometrics gleaned from

Time: 2783.599

devices even if they're accurate don't

Time: 2785.2

put too much weight into them take the

Time: 2786.96

average see how you're doing lately if

Time: 2788.64

your sleep score is dropping each day by

Time: 2790.88

15 20 points well then pay attention to

Time: 2793.839

that or your heart rate's going up or

Time: 2795.24

it's going down you know averages

Time: 2797.839

averages averages you know and so be a

Time: 2800.44

scientist of yourself coach Ruby writes

Time: 2802.96

what's the best protocol for strain

Time: 2804.079

training without hypertrophy for women

Time: 2805.839

great question when I've lifted heavy

Time: 2807.44

weights I tend to bulk up fast okay want

Time: 2809.2

to embrace more resistance train without

Time: 2810.64

the bulk great question so here's the

Time: 2813.559

interesting thing about weight training

Time: 2816.68

that's kind of

Time: 2817.8

cool you will never get larger than the

Time: 2821

so-called pump that you achieve in a

Time: 2822.599

single workout what do I mean by that

Time: 2824.359

well a lot of people and women in

Time: 2825.68

particular are concerned about getting

Time: 2827.52

quote unquote too big too bulky and

Time: 2829.96

indeed some women some men react very

Time: 2834.44

quickly to weight training they have

Time: 2835.88

high fiber density and for whatever

Time: 2837.8

reason um could be hor hormones but it

Time: 2841.16

probably also has to do with um

Time: 2843.52

different types of proteins that are

Time: 2845.119

expressed in the muscles and even the

Time: 2846.359

connective

Time: 2848.319

tissues some people just grow quote

Time: 2850.8

unquote faster from weight training but

Time: 2853.52

I will tell you this no one's ever

Time: 2854.68

looked at a weight or picked up a weight

Time: 2856.04

done a set and then hypertrophied so

Time: 2858.52

much that it was permanent right the the

Time: 2862.68

so-called pump the blood flow that you

Time: 2864.2

get into a muscle gives you a little

Time: 2866.28

window into what that muscle might look

Time: 2867.88

like if you feed it and rest it properly

Time: 2870.2

so it can recover in hypertrophy so does

Time: 2872.72

that mean that you should avoid the

Time: 2874.4

so-called pump the blood flow into the

Time: 2875.839

muscle

Time: 2876.76

no what do we know from gosh I guess it'

Time: 2880.52

be 40 Years of uh physiological data and

Time: 2884.28

probably hundreds of years

Time: 2886.24

of um just outside the laboratory data

Time: 2891.359

that very heavy weights in the range of

Time: 2893.68

one to three repetitions generally make

Time: 2896.16

people stronger but there isn't much

Time: 2898.4

hypertrophy when you get from three to

Time: 2900.559

five repetitions you're still in the

Time: 2902.16

mostly strength some hypertrophy range

Time: 2904.52

when you get out towards six repetitions

Time: 2907.079

out to even 30 repetitions provided the

Time: 2909.04

sets are going to failure you can't

Time: 2910.64

perform another repetition in good form

Time: 2913.24

well then you're stimulating hypertrophy

Time: 2914.72

now there are exceptions to this there

Time: 2916.559

are exceptions if you do for instance a

Time: 2919.76

one repetition set with a weight but

Time: 2923.44

that weight allows you to do that set

Time: 2926.76

over the course of 75 seconds that's a

Time: 2929.48

lot of time under tension and you can

Time: 2930.88

get hypertrophy in addition to that

Time: 2934.48

weight training that involves an

Time: 2935.799

accentuation of the negative the

Time: 2937.28

Ecentric the lowering portion of each

Time: 2940.079

repetition also will stimulate

Time: 2941.68

hypertrophy but also strength gains so

Time: 2944

if you're somebody who wants to strength

Time: 2945.4

train and strength training is oh so

Time: 2946.92

important not just for muscles but for

Time: 2948.88

neural function in the brain and

Time: 2950.599

elsewhere in the body then you really

Time: 2952.72

don't want to put on any size whatsoever

Time: 2955.079

I would encourage you to explore some of

Time: 2958

the protocols that Dr Andy Galpin and I

Time: 2960.28

discussed on the exercise series that we

Time: 2962.64

did with Dr Galpin that would be largely

Time: 2964.68

training of after a warm-up of course in

Time: 2967.4

the 1 to three repetition range and even

Time: 2971.44

some training that's done strictly for

Time: 2973.28

power moving the weight quickly at loads

Time: 2975.64

that are substantially lighter although

Time: 2977.359

for some people just because their

Time: 2979

genetic makeup they are going to react

Time: 2981.76

with hypertrophy that kind of training

Time: 2983.64

so I would say if you want a weight

Time: 2985.76

train which is a great idea and you

Time: 2987.28

don't want to put on size but you want

Time: 2989.079

to get stronger training that one to

Time: 2990.799

three repetition range now that does not

Time: 2992.88

necessarily mean one repetition maximums

Time: 2995.52

you know eeking out the absolute last

Time: 2998.64

what single rep that you can with the

Time: 3000.16

most amount of weight maybe you back off

Time: 3002.079

on your single repetition maximum you're

Time: 3003.64

still just doing one repetition but of

Time: 3005.68

course if you want that repetition to be

Time: 3007.599

of any value in in inducing strength

Time: 3009.599

then you should be getting close to your

Time: 3010.839

one repetition Max but um keep in mind

Time: 3014.319

also that if you're doing three

Time: 3015.599

repetitions heavy weights but you're

Time: 3017.52

only resting you know 30 to you know 120

Time: 3022.52

Minutes between sets well then you can

Time: 3024.24

get a kind of compounding

Time: 3026

effect where you can induce hypertrophy

Time: 3028

so if you react that well um and by the

Time: 3031.559

way many people do or there are some

Time: 3034.359

excuse me many most people do not some

Time: 3036.24

people do to low repetitions then you

Time: 3038.319

may have to increase the weight and

Time: 3039.68

lower the repetitions even further long

Time: 3041.48

rest just make sure that if you're doing

Time: 3043.119

that kind of training if you're

Time: 3044.24

concerned with overall health and not

Time: 3045.839

just powerlifting or being really really

Time: 3048.319

strong that you're also doing some

Time: 3049.319

cardiovascular training which includes

Time: 3051.28

you know walking plenty and the sorts of

Time: 3053.119

cardio that we talked about earlier

Time: 3056.48

Steve says what are your thoughts on

Time: 3058.599

these full body scan MRIs that are

Time: 3060.119

becoming quite popular do you think

Time: 3061.319

these are beneficial or are they

Time: 3065.2

unnecessary well I got one um and I paid

Time: 3069.799

for it I didn't get it comped or

Time: 3071.88

anything and I must say I learned a lot

Time: 3075

um fortunately I learned I don't have

Time: 3076.76

any tumors at least not of the size that

Time: 3079

could be detected by that MRI I also

Time: 3081.119

learned that I have a disc bulge that

Time: 3083

explains a lot of times in my life life

Time: 3085.599

where I do a certain movement there's

Time: 3087.28

one or two movements that I do in the

Time: 3088.68

gym we running and a certain stride

Time: 3090.559

where that thing goes and confirm that

Time: 3094.559

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

Time: 3096.76

grateful that uh I only had one white

Time: 3099.319

spot on my brain the white spots are

Time: 3100.839

considered naturally occurring typically

Time: 3103.68

um lesions of the of neurons um everyone

Time: 3106.96

has these you're allowed one per decade

Time: 3109.799

of life before they start to consider it

Time: 3112.68

a potential problem I think I have that

Time: 3114.44

right um um there's not a whole lot you

Time: 3116.52

can do for those by the way except don't

Time: 3118.76

get any more head hits if you're doing a

Time: 3120.24

contact sport or construction or

Time: 3122.68

something where you can you know but

Time: 3123.96

some people still have to continue to

Time: 3125.16

work and if that's their work they have

Time: 3126.599

to work so yeah I think it was it was

Time: 3128.68

informative for me um I watched a

Time: 3130.839

Netflix movie in there was pretty cool

Time: 3133.28

um the movie wasn't very good but it was

Time: 3135.599

cool that you can watch Netflix in there

Time: 3136.88

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

Time: 3138.92

they're a couple thousand doll minimum

Time: 3141.4

um it was reassuring to me to not see

Time: 3145

any tumors on my liver tumors on my

Time: 3147.079

kidney knock on wood you know I mean um

Time: 3149.68

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

Time: 3151.76

intrav visceral fat or anything like

Time: 3153.4

that I mean I I doubt I'm the healthiest

Time: 3154.799

specimen that rolled has ever rolled

Time: 3156.16

through there but it was it was

Time: 3157.24

reassuring to me that I wasn't dealing

Time: 3159.2

with a bunch of white spots on the brain

Time: 3161.04

I wasn't dealing with that sort of thing

Time: 3162.76

and you know is it necessary no no it's

Time: 3166.44

not also some people don't want to know

Time: 3167.76

what's going on under the hood is it

Time: 3170.16

unnecessary is what you asked that's a

Time: 3172.28

tricky one I mean it really depends on

Time: 3173.68

finances and how curious you are I will

Time: 3175.64

say this my good friend and former guest

Time: 3177.76

on the hubin Lab podcast Dr Eddie

Time: 3179.359

changen who's a medical doctor and chair

Time: 3181.28

of neurosurgery at University of

Time: 3183.72

California San Francisco when I told

Time: 3186.359

asked him about it and I told him I got

Time: 3187.839

one he said oh yeah we get people coming

Time: 3189.4

in all the time patients all the time

Time: 3191.799

who've gotten these whole body scans for

Time: 3194.24

recreational purposes or because they

Time: 3195.88

were curious and they will identify

Time: 3197.799

issues that need to be resolved with

Time: 3199

neurosurgery now that splits my answer

Time: 3201.96

in two because that's kind of scary

Time: 3203.88

right that could there be could you be

Time: 3205.559

walking around with tumors on the brain

Time: 3207.079

and not even know it yeah absolutely for

Time: 3209.4

a lot of tumors are benign a lot of

Time: 3210.799

tumors don't impinge on areas of the

Time: 3212.96

brain or body that create problems and

Time: 3215.48

never create problems and others create

Time: 3218.24

problems and um do you want to know do

Time: 3220.799

you want to get that tumor excised there

Time: 3222.44

are a lot of non-invasive ways to deal

Time: 3223.88

with tumors nowadays um I guess it's a

Time: 3227.24

question of whether or not you want to

Time: 3228.68

know and when I say want to know I mean

Time: 3231.16

obviously everyone would love to know

Time: 3232.92

that they have a clean bill of health

Time: 3234.319

under the hood but do you are you

Time: 3235.72

prepared for what might happen

Time: 3238.16

psychologically and medically and what

Time: 3239.64

you would have to do in order to remove

Time: 3241.52

an issue that maybe not an issue right

Time: 3245.119

um it's possible that you have a you

Time: 3246.559

know you have a growth or a mass that's

Time: 3248.319

benign but you know then you have the

Time: 3249.96

anxiety of the period in between So It's

Time: 3251.88

Tricky um some tissues like prostate

Time: 3254.24

tissues or um different tissues in the

Time: 3257.4

uh female reproductive tract can be

Time: 3258.839

enlarge but not be problematic but then

Time: 3261.319

people might want to make changes that

Time: 3262.799

to ensure that the enlargement doesn't

Time: 3264.599

continue I'm a big believer in data I

Time: 3266.839

like data so while I'm not big on

Time: 3268.28

tracking my sleep every night I do track

Time: 3270.24

it at night but I don't necessarily put

Time: 3272.319

too much weight on any one individual

Time: 3274.28

night's sleep score um and by the way if

Time: 3277.64

you get a really lousy lousy sleep score

Time: 3279.48

chances are you know youve slept poorly

Time: 3281.24

if you guys great sleep score chances

Time: 3282.559

are you know you slept well um it's the

Time: 3285

stuff in between that that kind of gets

Time: 3287.2

people interested um I don't know I I

Time: 3291.04

think for me I I was happy to get the

Time: 3293.079

bill of health I did and had I

Time: 3296.28

uh discovered something that needed

Time: 3297.72

dealing with I guess I'd be grateful

Time: 3299.24

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

Time: 3301.599

answer but again they're expensive I

Time: 3303.64

hope the cost comes down I hope

Time: 3304.839

insurance will cover these

Time: 3306.599

eventually Orca La Vista what a great

Time: 3309.2

name Orca La

Time: 3311.079

Vista awesome um asks would you as a dog

Time: 3315.44

lover considering doing an episode on

Time: 3317

dog wellness and communication

Time: 3319.88

yes yes absolutely I love dogs I love

Time: 3323.319

dogs so much it's ridiculous

Time: 3326.2

I just do I just I I like being around

Time: 3328.839

them I like thinking about them I like

Time: 3332.24

hanging out with them and they're family

Time: 3334.88

members right Costello is a family

Time: 3336.96

member and I um I'm eagerly anticipating

Time: 3339.559

getting another dog probably when we get

Time: 3341.24

back from tour in Australia from

Time: 3343.24

Australia um I'm not going to bring back

Time: 3345.48

an Australian Shepherd they have like

Time: 3346.88

way too much energy for me I like the

Time: 3348.359

Mellow dogs I like economy of effort in

Time: 3350.24

a dog which is why a bulldog or a

Time: 3351.839

Mastiff is probably a good one for me

Time: 3353.799

yes yes and yes

Time: 3355.599

pet health is key relationships with

Time: 3358.24

pets are key don't get a dog that you

Time: 3361

can't take great care of and Bulldogs

Time: 3362.359

are a ton of work and they're very

Time: 3364.319

expensive plan on spending at least I'm

Time: 3366.079

not kidding $20,000 a year in medical

Time: 3367.96

bills on a dog to keep a bulldog to keep

Time: 3369.839

them

Time: 3370.64

healthy adopt if you can a lot of dogs

Time: 3374.44

out there need need be adopted heid M

Time: 3378.039

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

Time: 3379.88

out for 2 three years but my left arm is

Time: 3381.559

weaker than my right how do I balance

Time: 3383.52

muscle strength between sides different

Time: 3384.96

weights or strategy great question well

Time: 3388.52

I guess you're assuming it's a lot

Time: 3390.119

weaker I mean I am a big believer in

Time: 3392.64

doing unilateral movements I can't

Time: 3394.2

remember last time I did a barbell curl

Time: 3396.76

or or a or a you know the thing they

Time: 3400.24

call the Easy Bar tricep extension I

Time: 3402.359

almost always do unilateral stuff

Time: 3404.16

dumbbell curls I think the real key if

Time: 3406.799

you want a weaker arm or limb to get

Time: 3409.44

stronger is that mind muscle connection

Time: 3411.64

you know it means presumably unless

Time: 3414.16

there's some sort of under underlying

Time: 3415.2

neurologic thing and I don't want to

Time: 3416.28

scare you it's always possible it seems

Time: 3417.68

unlikely based on the way you worri the

Time: 3419.44

question is that you want to make sure

Time: 3421.4

you're gripping the handle the weight

Time: 3422.64

really tightly by the way that will

Time: 3423.839

increase your strength and performance

Time: 3425.2

on a set to grip tightly there's neural

Time: 3427.119

reasons for

Time: 3428.559

that and that you're really working hard

Time: 3430.92

to contract the muscle and also use

Time: 3432.4

weights that you can control remember

Time: 3433.839

when you lift weights for the sake of

Time: 3435.28

getting stronger it's not about lifting

Time: 3437.319

weights you're actually using the weight

Time: 3438.559

as a tool to stimulate strength and

Time: 3441.079

hypertrophy increases so it's a tool and

Time: 3444.16

you don't walk around with the weight

Time: 3446.119

number on your body you walk around with

Time: 3448.92

the muscle development that you achieved

Time: 3450.599

and the strength that you

Time: 3452.2

achieved with a particular weight and no

Time: 3454.4

one cares what that weight is so if

Time: 3455.72

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

Time: 3457.16

bags of groceries up the stairs um it

Time: 3459.72

doesn't matter if you were able to you

Time: 3461.2

know carry 400 lb dumbbells through the

Time: 3465

gym right I mean that's why I think the

Time: 3467.68

Readiness thing is key I think we think

Time: 3469.24

so much about the gym as the as the end

Time: 3471.28

point but the gym is a place for

Time: 3473.76

training for the rest of life in my

Time: 3475.96

opinion it also happens to be fun for me

Time: 3477.799

but um if your left arm is weaker I

Time: 3480.24

would emphasize well you could perhaps

Time: 3483

do more sets certainly I would do you

Time: 3485.559

could do all your left arm sets first

Time: 3487

then your right arm sets if it's really

Time: 3489.559

substantially different you may actually

Time: 3492.2

want to stop training the right side as

Time: 3494.48

intensely for a period of time and get

Time: 3496.88

that left arm up there uh things like

Time: 3500.48

that but I like unilateral work I don't

Time: 3502.48

do a lot of unilateral work for my legs

Time: 3505.319

let me think I do leg curls no that's

Time: 3506.88

both legs same time I definitely try and

Time: 3508.799

pull with both legs same time leg

Time: 3510.52

extension same time uh hack squat same

Time: 3513.119

time glute ham same time okay yeah um

Time: 3517.16

just keep training it but don't

Time: 3518.319

overtrain it if it's really weak because

Time: 3520.039

you're giving it 25 sets make sure

Time: 3521.839

you're allowing time for it to recover

Time: 3523.599

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

Time: 3527.319

I don't recall because the question's

Time: 3528.28

gone now how old your but you give your

Time: 3530.52

body time give your body time I started

Time: 3532.4

training when I was 16 give your body

Time: 3534.079

time

Time: 3535.28

it takes time to train correctly and it

Time: 3537.16

takes time to develop a strong mind

Time: 3538.72

muscle connection and you don't don't

Time: 3540.48

rush don't run out there and start using

Time: 3542.799

you know uh don't get cavaliere with

Time: 3544.92

Pharmaceuticals or anything else just

Time: 3546.88

take your time enjoy your training the

Time: 3548.48

best advice I ever got about training um

Time: 3551.64

with somebody very accomplished and he

Time: 3553.28

said and I really internalized I like

Time: 3555.92

learn to and you may delete the learn to

Time: 3559.039

learn to enjoy training really hard or

Time: 3562.52

just love training hard I love training

Time: 3564.88

hard I love it I love it I love it so

Time: 3567.48

just learn that like lean into that

Time: 3568.92

process and enjoy it and if you and if

Time: 3571.119

there's certain parts that are

Time: 3571.92

challenging remember you're increasing

Time: 3573.28

the size of that medial interior mid

Time: 3575.24

singulate cortex last question really I

Time: 3578.24

was I was hoping we just keep going

Time: 3579.88

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

Time: 3582.039

this and then we also do it as a as a

Time: 3583.68

study in sleep deprivation does anyone

Time: 3585.88

want to vote for that I've done that

Time: 3587.64

before I used to work 36 hour stretches

Time: 3589.68

when I was in graduate school no joke we

Time: 3591.92

would do these physiology experiments my

Time: 3594

producer here is sitting here going like

Time: 3595.359

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

Time: 3597

of those experiments we'd be wearing tin

Time: 3598.359

foil on our heads and we were doing

Time: 3599.48

these experiments but we built a lot of

Time: 3601.079

resilience we used to survive on In and

Time: 3602.599

Out Burgers and I was like don't eat the

Time: 3604.039

bun because the carbs will make you

Time: 3605.44

sleepy and then we' we'd argue about it

Time: 3607.52

and we' you know we'd start to

Time: 3608.799

hallucinate somewhere around the 30 hour

Time: 3610.319

mark and my friend Kenzo he's now a

Time: 3612.4

professor back at uh University of

Time: 3614.599

Maryland so he can he can vouch for that

Time: 3617.039

story but gosh that was fun I I don't

Time: 3619.319

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

Time: 3622.48

20s late 20s um

Time: 3625.079

but if people think it be maybe we do a

Time: 3626.72

fundraiser like to ra raise extra money

Time: 3628.68

for research and I'll do 24 hours of

Time: 3631

just answering questions around the

Time: 3632.24

clock and just see how you know see at

Time: 3634.24

what point I just completely and then I

Time: 3636.52

can also teach you guys how to do a

Time: 3637.76

proper all nighter because there are

Time: 3639.92

tools and the one of the main tools is

Time: 3642.039

don't trust your thinking between the

Time: 3644.039

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

Time: 3647.16

maybe during that time we just all

Time: 3648.24

meditate together all right last

Time: 3650.44

question until we do the 24-hour hun lab

Time: 3653.559

AMA Marathon do you have plans to

Time: 3655.72

produce more content or protocol

Time: 3657.119

specifically for children's development

Time: 3658.44

and health yes we're going to do a

Time: 3660.2

children's or Child Development series

Time: 3662.079

that also extends into adolescence and

Time: 3663.72

young adulthood I'm also going to be

Time: 3665.52

doing episodes on that some amazing

Time: 3667

guests for that I'm going to do some

Time: 3667.96

solos as well are there any current

Time: 3669.76

resources you recommend for this topic

Time: 3671.319

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

Time: 3673.52

little little detailed little technical

Time: 3675.52

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

Time: 3678.52

how you spell it let me check let me

Time: 3679.839

check at

Time: 3680.88

UCLA um little Tech alen Shore

Time: 3684.96

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

Time: 3689.64

a psychologist in research it really

Time: 3690.96

talks about um regulation of the he

Time: 3694.799

talks about right brain left brain in a

Time: 3696.24

way that actually is accurate there are

Time: 3697.799

very few people talk about right brain

Time: 3699.119

left brain accurately he does and talks

Time: 3701.119

about attachment and emotional

Time: 3702.559

regulation and um it's mainly focused on

Time: 3705.119

early childhood development there's some

Time: 3707.48

beautiful um you know there's some

Time: 3710.039

beautiful stuff out there that's that's

Time: 3711.72

been comes from the the psychology

Time: 3713.44

literature and Neuroscience literature

Time: 3715.24

on this but I'm also going to get my

Time: 3717.039

friend um Dr Linda wilbri on the podcast

Time: 3719.599

she's a professor up at Berkeley studies

Time: 3721

adolescent development there's just so

Time: 3723

many great folks out there that we want

Time: 3724.559

to bring on to the podcast and we will

Time: 3726.319

organize that into um some protocols and

Time: 3729.24

things of that sort lot of work to do

Time: 3731.359

for us to get it all you know succinct I

Time: 3733.359

realize sometimes podcasts are long you

Time: 3735

know sometimes people ask I often get

Time: 3737.039

asked you know what are the plans for

Time: 3738.119

20124 what are you going to do keep

Time: 3740.119

improving the content we actually have

Time: 3741.359

some shorter form content coming out I

Time: 3743.52

don't want to um give away what that is

Time: 3745.599

you know some 30 minute episodes that um

Time: 3748.839

capture the essence of of the most

Time: 3750.44

important protocols in science um and

Time: 3754.079

yeah the goal for 2024 and forward is

Time: 3756.24

just keep improving the content uh and

Time: 3758.92

trying to make it as succinct and

Time: 3760.92

digestible for you as possible but also

Time: 3762.48

as thorough you know I if I go real

Time: 3764.839

short for them then important details

Time: 3766.76

will get lost but Child Development is

Time: 3769.44

extremely important and remember we're

Time: 3770.68

always in development development

Time: 3771.799

doesn't stop when we hit hit 25

Time: 3773.88

development is is an arc from birth

Time: 3775.319

until death which hopefully will be a

Time: 3776.599

long time uh from now for all of you and

Time: 3779.72

um there's just a ton to explore there a

Time: 3781.68

lot of science psychology protocol so

Time: 3783.319

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

Time: 3785.88

was told that's the last question I

Time: 3787.559

confess I'm a little bit sad about that

Time: 3789.599

I could just keep going um but maybe

Time: 3792.359

we'll do this again at some point and I

Time: 3794.119

think we should do that 24-hour Marathon

Time: 3795.76

as a fundraiser I don't know what you

Time: 3797.359

think but I I'll I would do it anyway

Time: 3799.72

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

Time: 3801.24

anyway um I want to thank everyone for

Time: 3804.359

tuning in thanks ever so much for your

Time: 3806.599

support of the labs I mentioned

Time: 3809.079

earlier if you know somebody who you

Time: 3811.359

think might be interested in the the

Time: 3813.039

premium channel let them know that they

Time: 3814.359

can watch the early parts of those

Time: 3816.44

premium channel episodes on YouTube and

Time: 3818.44

listen to them on Apple and Spotify

Time: 3820

without having to to log on for you know

Time: 3823

not having to pay not everyone has the

Time: 3824.279

resources for those of you that devoted

Time: 3825.96

resources to the podcast the premium

Time: 3828.16

channel just know that it helps support

Time: 3830.279

the regular podcast which of course is

Time: 3831.68

available costree to everybody it really

Time: 3833.44

subsidizes that and it's also

Time: 3834.839

subsidizing this uh this research that's

Time: 3837.4

taking place in these Laboratories and

Time: 3838.559

we're going to expand the research we

Time: 3839.72

got that $3 to1 match uh for 20124 so I

Time: 3843.76

really enjoyed today that's the truth I

Time: 3845.799

love your questions I could do this all

Time: 3847.559

day every day uh we have we're going to

Time: 3849.72

record an episode today and tomorrow um

Time: 3852.24

and I'm basically just going to keep

Time: 3853.319

talking till they tell me it's time to

Time: 3854.52

stop so when someone in the corner goes

Time: 3855.92

like like this then I'll stop if you

Time: 3858.079

ever been to one of our Live Events like

Time: 3859.44

they're supposed to end 9:30 there you

Time: 3861.16

go they're telling me to stop it's

Time: 3862.559

time's up thank you everybody I hope you

Time: 3865.64

had a great holiday I hope everyone has

Time: 3868.359

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

Time: 3870.279

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

Time: 3871.72

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

Time: 3874.039

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

Time: 3875.64

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

Time: 3877.44

Day and enjoy something and just

Time: 3879.839

remember whether or not you're doing

Time: 3881.359

behavioral protocols or you're super

Time: 3883

into the supplements of the red lights

Time: 3884.4

the most important thing is those

Time: 3886.68

pillars of you know sleep nutrition

Time: 3889.2

exercise Stress Management sunlight I

Time: 3891.839

guess we're getting up to six and social

Time: 3893.359

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

Time: 3895.2

do all that all the time don't pressure

Time: 3897.559

yourself meanwhile thank you for

Time: 3899.92

everything that you do for us and last

Time: 3902.279

but certainly not least thank you for

Time: 3904.079

your interest in

Time: 3904.8

[Music]

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science

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