27/12/2023

Andrew Huberman - Audio Biography

Andrew Huberman: Decoding the Brain, One Podcast Episode at a Time Andrew Huberman isn't your average neuroscientist. He's not confined to dusty labs or cryptic scientific papers. Instead, he's become a digital guru, using the power of podcasts and social media to unlock the secrets of the brain for the masses. With his infectious enthusiasm and knack for translating complex science into bite-sized takeaways, Huberman has garnered a loyal following on the "Huberman Lab" podcast, reaching millions worldwide. But who is the man behind the microphone, and what journey led him to become the scientific rockstar he is today? From Skateboarding to Stanford: Born in Palo Alto, California, in 1975, Huberman's path might seem unconventional. His early years were fueled by a love for skateboarding and a fascination with human behavior. Yet, a pivotal encounter with Ben Barres, a renowned neuroscientist at Stanford, ignited a passion for exploring the inner workings of the mind. Huberman pursued this passion with dedication, earning degrees in psychology, neuroscience, and ophthalmology. He then delved into the world of research, making significant contributions to our understanding of vision, brain development, and the neural basis of learning and memory. A Scientific Detective Story: Huberman's research career was driven by a deep curiosity about the brain's potential. He wasn't content with simply identifying brain structures or circuits; he wanted to understand how they influence our thoughts, emotions, and behaviors. His work focused on uncovering the intricate connections between brain activity, sensory input, and our internal systems, shedding light on how we perceive the world and regulate our emotional states. From Lab Bench to Podcast Booth: The turning point in Huberman's life came in 2020. Facing burnout and frustrated by the esoteric nature of scientific communication, he decided to bridge the gap between academia and the public. He launched the "Huberman Lab" podcast, using his gift for storytelling and his relatable personality to translate complex scientific concepts into actionable tools for everyday life. His episodes delve into fascinating topics like stress management, sleep optimization, focus enhancement, and overcoming addiction, offering practical strategies based on the latest research. The Science of Being Human: The success of the "Huberman Lab" podcast stems from Huberman's unique approach. He doesn't simply lecture; he engages, questions, and shares his own experiences. He invites listeners into his scientific detective story, showcasing the beauty and complexity of the brain while offering practical tools for hacking their own biology. Whether it's explaining the neurochemical basis of happiness or providing tips for optimizing sleep cycles, Huberman empowers listeners to take control of their mental and emotional well-being. Beyond the Podcast: Huberman's influence extends beyond the digital realm. He regularly gives talks and workshops, bringing his science-backed insights to live audiences. He also uses his platform to advocate for mental health awareness and research funding. A Legacy in the Making: Andrew Huberman's story is far from over. With his insatiable curiosity, engaging personality, and commitment to scientific translation, he's poised to continue shaping our understanding of the brain and empowering individuals to unlock their full potential. He's a reminder that the secrets of the mind are not just for scientists in ivory towers; they are within reach, waiting to be discovered and utilized for a happier, healthier life. Thanks for listening to Quiet Please. Remember to like and share wherever you get your podcasts.

4 min

25 JAN

Andrew Huberman Gets Ready for Bed

Unveiling the Secrets of Sleep: A Peek into Andrew Huberman's Evening Ritual Forget late-night Netflix binges and frantic email checks! For neuroscientist extraordinaire Andrew Huberman, the path to optimal sleep lies in a meticulously crafted evening routine. Forget crash diets and trendy gimmicks; Huberman's approach hinges on understanding the science of sleep and tailoring his night to its rhythm. Fueling for Rest: Huberman's journey begins at dinner, around 6:30 PM. Unlike his daytime meals, designed for alertness, the evening feast becomes a carbohydrate celebration. Why? The science is clear - carbs trigger a tryptophan-serotonin pathway, effectively dimming the cortisol spotlight and paving the way for relaxation. So, picture cozy pasta bowls and steaming soups, partnered with clean protein, not burgers and fries. Lights Out, Screens Down: After dinner, the glow of phone screens fades. Instead, gentle music, absorbing books, and maybe some lighthearted conversation fill the air. This switch isn't just about winding down; it's about mimicking nature's sleep cues. As dusk approaches, Huberman starts dimming the lights, mimicking the sunset and priming his body for melatonin production. Nature's nightlight is ready to kick in! Supplements: A Helping Hand, Not a Magic Bullet: Huberman believes in the power of sleep hygiene, but he also embraces the support of well-chosen supplements. Magnesium threonate or bis-glycinate grace his nighttime routine, deepening sleep quality. Apigenin, a chamomile cousin, and theanine, a GABA booster (avoid it if prone to sleepwalking!), round out his evening cocktail. Beyond Sleep: Non-Sleep Deep Rest: Even Huberman, with his sleep-savvy routine, might occasionally face that unwelcome midnight wake-up. That's when his non-sleep deep rest (NSDR) techniques come in. These mindfulness practices, like slow breathing and visualization, soothe the mind and body, easing him back into slumber's embrace. Huberman's Blueprint: A Guide, Not a Rulebook: Huberman's evening symphony is a testament to his deep understanding of the science of sleep. But it's also a personalized melody, tuned to his specific needs and preferences. The takeaway? There's no one-size-fits-all sleep solution, but Huberman's approach offers valuable insights:Respect the rhythm: Align your evening with your body's natural sleep-wake cycle.Mind the fuel: Carbohydrates at night can be your allies, promoting relaxation and sleep.Dim the lights: Mimic the darkness of night to trigger melatonin production.Embrace supplements: Carefully chosen supplements can add an extra layer of sleep support.Practice NSDR: Train your mind and body to find deep rest, even when sleep is elusive.Huberman's routine is a window into the fascinating world of sleep science. It's a reminder that simple, purposeful tweaks in our evening habits can have a profound impact on our sleep quality and overall well-being. So, why not dim the lights, put down your phone, and embark on your own sleep-enhancing journey? Sweet dreams await! Thanks for listening to Quiet Please. Remember to like and share wherever you get your podcasts.

3 min

1 FEB

Huberman gets into Yerba

In 2016, Nicolas Beaupré embarked on a transformative journey to Chile with the initial goal of honing his Spanish skills and working as a ski instructor. However, this trip took an unexpected turn when he discovered his love for yerba mate, an experience that profoundly altered the trajectory of his life. Yerba mate, a traditional herbal tea made from the Ilex paraguariensis plant, enjoys immense popularity in various South American countries, including Argentina, Chile, Brazil, Paraguay, and Uruguay. Typically consumed from a gourd using a bombilla, a metal straw, yerba mate is more than just a beverage—it's a cultural ritual fostering commensality.“Mate made me speak Spanish better,” Beaupré humorously remarked, reflecting on the impact of this cultural immersion.When Beaupré’s partner, Elodie Simard, tried mate, she too found an affinity for the drink, noting its positive effects on her ADHD. After returning to Canada, the couple shared their newfound passion for mate with friends, who quickly developed a taste for it. Soon, Beaupré and Simard found themselves frequently ordering yerba mate for friends and family, playfully becoming their "unofficial mate dealers."Motivated by their growing passion, a year later, Beaupré and Simard decided to expand their informal distribution into a business venture. They noticed that the branding of existing mate products, predominantly in Spanish, might not resonate with the Canadian market. Beaupré observed that in South America, mate is often sold as a basic commodity. Moreover, they found that most available mate was smoked, a process linked to carcinogenic risks.Seeking a healthier and more authentic alternative, they traveled to Argentina, where they met several farmers. Eventually, they partnered with a grower who used air-drying techniques for mate, avoiding the smoking process. To preserve the traditional essence of mate, they decided against creating carbonated versions. Instead, they formulated their product based on tereré, a traditional iced mate infused with herbs or juice.This led to the founding of Mateína in 2017. The company offers loose-leaf yerba mate, rich and earthy in flavor, akin to pu’er tea, and canned versions infused with flavored juices, maintaining the distinct taste of yerba mate.Nicolas Beaupré and business partner Andrew Huberman, a Stanford neurobiology professor and host of the Huberman Lab podcast, recently introduced Mateína to the U.S. market. This expansion was in collaboration with Tiny, a Canadian venture capital firm. “We envision yerba mate becoming a highly accessible, health-forward beverage, consumed by millions in the U.S. and globally, akin to coffee and tea,” stated Simard.The launch of Mateína in the international market raises questions about cultural appreciation versus appropriation. In recent times, consumers have demanded sensitivity from brands in representing cultures. Incidents like Ralph Lauren’s use of indigenous designs or Trader Joe’s ethnic labeling of products have sparked controversy. British chef Jamie Oliver has even hired specialists to vet his menus for cultural sensitivity.Beaupré and Simard, however, do not view their venture as cultural appropriation. They emphasize their commitment to respecting mate’s origins and ensuring fair partnerships with local communities. Their major investor, Huberman, who is half Argentine and holds a majority stake in the business, underscores this commitment.Consumer attitudes towards cultural appreciation vs. appropriation vary, as Dr. Angela Cruz from Monash University notes. The acceptability often depends on the brand's respect and acknowledgment of the cultural heritage, avoiding stereotypes and engaging genuinely with the...

5 min

6 FEB

Huberman Loves Routine

The Five Pillars of Health: How Prioritizing Sleep, Sunlight, Activity, Nutrition and Social Ties Unlocks Vitality As an eternal quest central to the human experience, our collective fixation on seeking ever-elusive youth, vitality and longevity often provokes frenzied responses, especially in modern eras offering endless wellness products, protocols and authority figures vying for advisory attention. Yet amidst this dizzying health media landscape promising the next miracle elixir, fertility fountain, or genetic tweak prolonging our earthly stay, Stanford neurobiology professor Dr. Andrew Huberman suggests returning focus toward life’s simplest repeatable daily actions scientifically proven bolstering mental and physical fortitude can grant more reliable vitality than reactive restrictive biohacking gimmicks. Rather than fixating on flawed thinking assuming some single supplement, diet overhaul or training regimen alone can solve for holistic well-being once-and-for-all all as new seasons arrive, Huberman proposes committing long term to integrating five essential pillars delivering compound vitality, contentment and resilience advantages daily through persistent tiny habits. Beyond buzzy wellness fads, he spotlights how intentionally scheduling proper sleep, sunlight, physical activity, thoughtful nutrition and social connection every 24 hours manifests compound health. While no spheres function perfectly, collectively they unlock dividends. Huberman, the host of the popular neuroscience podcast The Huberman Lab, recently shared this folk wisdom grounded framework on Twitter, suggesting everyday wellness boils down to prioritizing simple repeatable practices known for strengthening mental and physical functioning for centuries despite flashy quick-fixes monopolizing New Year’s resolutions. “The most important step toward robust mental & physical health is when we realize that no single protocol, program supplement or Rx is alone going to solve it & we instead initiate a series of daily actions toward persistent wellbeing,” he wrote, affirming lifestyle alchemy. By briefly highlighting modern medical understanding around each of Huberman’s outlined pillars essential toward maintaining lifelong holistic health and why scheduling them daily unlocks amplified vitality, Modern Health can clearly showcase the compound wisdom centering lifestyle factors directly within our control. While some spheres like nutrition offer infinite intricacies to explore separately, distilling essential wellness down to reliable building blocks helps cut confusion. If health journeys ever seem overwhelming, remember progress compounds sticking with simple repeatable fundamentals ahead of specialized biohacks. The Power of Plentiful Sleep The first key Huberman spotlights seem almost mockingly obvious advice with sleep's mystical restorative qualities observed dating to antiquity yet still escaping too many chronically exhausted or stressed adults today - get ample regular nightly rest! Though no universal perfect duration exists meeting every unique body’s needs across life stages, most adults thrive targeting seven to nine nightly hours consistently. Yet between permeating blue light from devices, irregular shiftwork, parenting infants, or anxiety disorders disrupting natural circadian cycles, roughly 70 million Americans suffer chronic sleep deficiencies creating massive risks for nearly every facet of health. Even mild recurrent deprivation accumulating into regular sleep debt over years impairs cognition, worsens mental health, slows metabolism, strains cardiovascular systems, suppresses immune function and accelerates cellular aging. But fortunate news surfaces too - simply righting the resting ship through sleep hygiene habits allowing our body’s intricate biological repair choreography sufficient space nightly can work wonders in reversing damage while maximizing next-day function. As Huberman frequently...

21 min

14 FEB

How Huberman Inspires

How Stanford’s Scientific Rogue is Revolutionizing Public Neuroscience Outreach While academia traditionally struggles to translate peer-review insights towards mass audiences in meaningful relatable ways...one rogue Stanford neurobiology professor defies expectations delivering revelatory science straight raw without condescension via viral podcast converting millions of new enthusiastic believers. Andrew Huberman’s booming Huberman Lab show simplifies complex study findings through gripping lay storytelling and applicable life advice restoring public trust in health science and benefiting humanity beyond Ivory Tower walls. His soaring grassroots success warrants deep exploration understanding rare communications gift demystifying medicine for mainstream healing and hope. Renegade Backstory: Seeking Athletic Optimization Andrew Huberman’s fascination with human optimization started early as a competitive swimmer longing to squeeze out extra performance edges whenever possible for championship glory aspirations. When hardcore training willpower alone plateaued potential, experimental therapies using emerging neuroscience and biohacking methodologies helped unlock another level towards claiming Stanford varsity records still unbroken decades later. These positive results also shaped Huberman’s early belief biotechnology and innovations could meaningfully improve lives which medical orthodoxy alone failed to address through integrated Eastern/Western approaches combining holistic modalities with cutting-edge technical interventions maximizing patient outcomes. After Stanford, Andrew pursued conventional advanced neurobiology degrees at UC San Diego and Yale gaining respect for conducting field work remotely Nicaraguan rainforest canopy studying monkeys’ neuro-opthalmic impulse behaviors through dizzying jungle zipline contraptions and frigid ocean diving capturing owl eye movements assessing light wavelength impacts hunting capacities. Beyond admirable rugged scholarly dedication braving inhospitable research frontiers lacking modern comforts...Huberman’s intense drive to understand mysteries of sentient life through direct observations in Nature signaled uniquely restless scientific integrity unwilling to accept incremental lab-bound compromises alone uncovering definitive healthcare insights benefiting humanity universally. This blue-sky scientific curiosity and tenacity seeking comprehensive wellness truths beyond publish-or-perish paper chases foreshadowed an antiestablishment path destiny had prepared uniquely him. Maverick Academia Rejected Status Quo Limitations Upon joining Stanford University in 2007 initially conducting postdoctoral visual neurophysiology research, Dr. Huberman displayed early nonconformist leanings even in elite faculty roles. While publishing prodigiously through respected peer journals, Andrew felt stifled by sterile clinical restrictions hampering his expansive visions integrating cross-disciplinary modalities for customized subject enrichment. When denied allocating research hours volunteering local veterans hospitals sharing nascent PTSD insights for stress relief and trauma recovery...Huberman began conducting unauthorized off-campus community outreach anyways believing knowledge meant limited without empathy action. And consistent display of humanitarian conscience beyond the call of duty eventually caught the attention of university administrators. Through patient lobbying arguing innovations need equal seeking marginalized populations too often untrusting institutions...Huberman persuaded Stanford authorities to allow him to dedicate working lab hours to volunteering therapeutic wellness services to those struggling underneath the poverty line and disabled communities utilizing leading biometric tracking and neurofeedback...

9 min

22 FEB

Andrew Huberman's Science-Backed Diet- Fuel Your Body and Mind

Andrew Huberman's Science-Backed Diet: Fuel Your Body and Mind Unlocking Peak Performance Through Evidence-Based Nutrition Intrigued by Andrew Huberman's high-achieving lifestyle? Wondering what fuels his success? Look no further than his science-backed approach to diet. This article delves into the core principles that guide his choices, offering valuable insights for optimizing your own health and performance. The Science Behind the Plate: Huberman's diet isn't about fad trends; it's about strategic nutrition with a focus on:Nutrient-dense whole foods: Minimally processed protein (eggs, grass-fed meat, fish), complex carbohydrates, and diverse vegetables form the foundation.Macronutrient balance: Protein for muscle building, healthy fats for satiety, and controlled carbohydrates for sustained energy.Micronutrient support: Fruits, vegetables, and strategic supplements like AG1 ensure a full spectrum of essential vitamins and minerals.Intermittent Fasting: A Powerful Tool: Huberman incorporates time-restricted eating, typically fasting for 16 hours and eating within an 8-hour window. This practice has been linked to various benefits, including:Improved blood sugar controlEnhanced cognitive functionPotential for weight managementBeyond Food: The Role of Supplements: While whole foods are prioritized, Huberman acknowledges the complementary role of supplements. He uses specific options to target:Immune functionTestosterone levelsSleep qualityCognitive functionRemember: Supplements are not a magic bullet. A healthy lifestyle with proper sleep, exercise, and stress management is crucial for optimal well-being. Exercise and Diet: A Synergistic Duo: Huberman's workout routine is intricately linked to his diet. Post-workout meals prioritize nutrients for muscle recovery and protein synthesis. Sleep and Recovery: Huberman finishes his last meal 3 hours before bedtime to allow for proper digestion and promote restorative sleep. This aligns with research highlighting the negative impacts of late-night eating on sleep quality and metabolism. Stress Management and Dietary Choices: Certain foods and nutrients can impact stress levels. Huberman incorporates adaptogens like ashwagandha and Rhodiola rosea to support his body's stress response. Personalize Your Approach: While Huberman's diet offers valuable insights, it's crucial to adapt it to your unique needs. Consider your:Health goalsLifestyle factorsDietary preferencesExisting health conditionsListen to your body and experiment to find the right balance of foods, eating patterns, and supplements that optimize your energy, sleep, and cognitive function. Key Takeaways:Huberman's diet prioritizes evidence-based strategies for maximizing energy, sleep, and cognitive function.Nutrient-rich foods, intermittent fasting, and targeted supplements form the core principles.Personalization is key – adapt these strategies to your unique needs and preferences.By understanding the science behind Huberman's approach and tailoring it to your own circumstances, you can unlock the potential for a healthier, more productive you. Thanks for listening to Quiet Please. Remember to like and share wherever you get your podcasts. And Hey! History buffs, buckle up! Talking Time Machine isn't your dusty textbook lecture. It's where cutting-edge AI throws wild interview parties with history's iconic figures. In the Talking Time Machine podcast: History Gets a High-Tech Twist, Imagine: Napoleon Bonaparte talking French Politics with Louis the 14th!...

4 min

29 FEB

Huberman Says Sun Equals Testosterone

Soaking Up Rays May Give Your Testosterone a Boost Could catching some rays give your testosterone levels a boost? According to neuroscientist Andrew Huberman, the answer is yes. Huberman, a professor at Stanford School of Medicine, recently posted on Instagram that sunlight exposure can increase testosterone and estrogen levels. As he put it: “Sunlight on skin (mid-late day) = increased testosterone & estrogen. Don’t burn!” Chief Medical Officer Dr. Jack Jeng confirms Huberman’s claim. “Exposure to ultraviolet light from the sun has been shown to increase sex steroid levels in men, including total testosterone,” he explains. This sunlight-testosterone connection may even explain why men’s testosterone peaks in the summer and drops in the winter. Previously, Huberman covered this phenomenon on his podcast while discussing research on how ultraviolet B rays (UVB) – the rays that cause sunburns – impact hormones. In one 2021 study, men who got 20-30 minutes of midday sun exposure 2-3 times per week saw noticeable testosterone level spikes. Huberman explains that the skin plays a key role in this chain reaction. When UVB rays hit skin cells called keratinocytes, they activate the pituitary gland, which then releases hormones that trigger the testes to produce more testosterone. It’s a skin cell signaling cascade resulting in a surge of male sex hormones. Sunshine also boosts vitamin D levels, which themselves correlate strongly with testosterone levels. Some research suggests UV rays may prompt the liver to convert vitamin D into forms that increase usable testosterone. But Dr. Jeng cautions too much sun carries skin cancer risks, so vitamin D supplements can safely achieve similar testosterone perks. The takeaway? Carefully catching some midday rays may give your testosterone a healthy hike. But don’t ditch the sunscreen – absorbing sunlight in moderation while protecting skin remains key. Thanks for listening to Quiet Please. Remember to like and share wherever you get your podcasts. And Hey! History buffs, buckle up! Talking Time Machine isn't your dusty textbook lecture. It's where cutting-edge AI throws wild interview parties with history's iconic figures. In the Talking Time Machine podcast: History Gets a High-Tech Twist, Imagine: Napoleon Bonaparte talking French Politics with Louis the 14th! This podcast is futuristically insightful. Our AI host grills historical legends with questions based on real historical context, leading to surprising, thought-provoking, and often mind-blowing answers. Whether you're a history geek, a tech junkie, or just love a good interview, Talking Time Machine has something for you. Talking Time Machine: search, subscribe and (Listen Now!)

3 min

6 MAR

Huberman Live! What to Expect

Andrew Huberman, Ph.D., the host of the immensely popular Huberman Lab podcast, has become a household name for his engaging and informative discussions on the latest scientific findings. With 172 episodes under his belt, Huberman has inspired countless listeners to adopt his protocols, from getting morning sunlight to optimize their daily energy to trying AG1 for their daily supplement fix and investing in an Oura ring to track their sleep. When I learned that Huberman would be sharing exclusive insights not available in his podcasts at one of his rare live events, I made sure to secure a spot at the sold-out Chicago Theatre, which seats an impressive 3,600 people. As he took the stage, Huberman exuded a natural charisma, pacing around in his signature all-black ensemble while sharing personal anecdotes and occasionally poking fun at himself. One particularly memorable moment was when Huberman shared a story about a back problem he had faced. He revealed that the single most effective exercise he did to alleviate the issue was to "hump the wall," which involves facing a wall while flexing and extending the lower back. The audience erupted in laughter, and Huberman nearly demonstrated the exercise right then and there. Throughout the evening, I discovered that Huberman, with his conversational style and straightforward, scientific approach, is remarkably relatable. Here are some of the key takeaways from his Chicago presentation: Firstly, Huberman practices what he preaches—well, most of the time. Despite his emphasis on optimizing his schedule for good sleep, he admitted to occasionally staying up past 11 to binge-watch Chimp Empire, potentially disrupting his sleep cycle. This serves as a reminder that even the most dedicated individuals are only human, and it's okay to cut ourselves some slack from time to time. Secondly, Huberman's passion for science is truly contagious. As he shared stories from his life and childhood, including his fascination with cuttlefish and their shapeshifting abilities, his love for biology shone through. His anecdote about discovering the cuttlefish's intelligence after initially doubting their camouflage skills hammered home the incredible nature of other species and his deep appreciation for the quirks of the natural world. Thirdly, Huberman is exploring the concept of stillness as a means to foster creativity. He recounted a conversation with record producer Rick Rubin, who shared that he felt most creative when his body was completely still. Huberman noted that this idea is supported by the example of Albert Einstein, who was known to abruptly stop mid-walk to think. According to Huberman, stillness allows the mind to expand and ideas to find us, much like the vivid dreams experienced during REM sleep. Fourthly, Huberman believes in the importance of delight, particularly the "early moments of delight" experienced during our pre-sexual stage. He suggests that these moments reveal something about our individual neurology and provide us with energy. While neuroplasticity declines after age 25, making it harder to "rewire" the brain, Huberman encourages us to think back to what delighted us as children and to pursue those activities. Lastly, Huberman demonstrated his openness to not knowing everything during the Q&A session. When asked about his spiritual take and whether prayer is manufactured in the brain, he responded, "I'm intrigued by the possibility that there are things not meant to be explored. Our species can allow room for things we can't explain with science. There's great value in allowing space for things greater than us." He emphasized that spirituality isn't about hedging bets but rather about knowing oneself. As the evening drew to a close, Huberman thanked the audience for their interest in science, just as he does at the end of his podcasts. His Chicago presentation not only provided exclusive insights but also showcased his relatability, passion, and openness to the...

4 min

14 MAR

Huberman on Praising Kids

Of course, parents want to shower their kids with praise, highlighting their intelligence, talent, and athletic prowess. However, research suggests that simply labeling children as gifted and talented may not be the most effective approach. In fact, certain types of praise can inadvertently hinder a child's performance. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast, explores the intricate connection between performance, grit, and the praise we receive and give ourselves. He also delves into the concept of a growth mindset and whether it can be learned and adopted. "It turns out that the kind of praise or feedback that we receive that attaches our identity to performance can actually undermine our performance," Huberman explains in the podcast episode focused on enhancing performance. From a young age, we often internalize beliefs about our strengths and weaknesses, Huberman notes. For instance, I've consistently told myself (and continue to do so) that I'm terrible at drawing—I could never create a proportional figure in art class. Conversely, I used to tell myself (but no longer do) that I was skilled at playing the piano, learning covers of popular songs in my spare time. "We tend to decide if we are good or bad at things, and we tend to integrate those beliefs with our identity to varying degrees, depending on whether we're professionals, amateurs, or how much we engage in an activity," Huberman says. Interestingly, being praised for our talent or intelligence in a specific area can actually limit our potential. As cliché as it may sound, emphasizing and commending the journey rather than the destination is the key to optimizing our performance. As renowned author Glennon Doyle's podcast title suggests, we can indeed do hard things. How to praise your child the 'right' way Huberman references the work of Carol Dweck, a psychologist at Stanford University and author of "Mindset: How You Can Fulfill Your Potential." Dweck's 1998 research laid the groundwork for understanding the importance of effort-based praise over intelligence-based praise in improving performance. Children who were told they were great or smart after completing a task tended to gravitate toward easier activities that bolstered their sense of achievement. "They are likely to go with the least amount of challenge so that they can continue to receive that praise or feedback," Huberman explains. On the other hand, children who were praised for their effort and the process of diligently working on a problem were more inclined to seek out increasingly challenging tasks. Moreover, those praised for their effort actively sought out more challenges in general, aiming to capitalize on and enhance their effort. Paradoxically, telling someone they are a great athlete may lead them to play conservatively, as being good is tied to their identity, and they fear the consequences of losing. "If you're a parent or teacher, you have to be very careful about giving feedback to a child that is attached to their identity around an endeavor, especially if they're performing well at that endeavor," Huberman cautions. Praise with verbs Huberman breaks it down into simple terms: ditch the nouns. "If you attach effort verbs to why you got good at something, as well as why you are not good at something, then there's only room for improvement," he states in the episode. Teach a growth mindset Emphasizing effort aligns with adopting a growth mindset—the belief that we can continuously find new ways to optimize performance and tackle challenges. Our identities are not fixed, Huberman asserts. "Growth mindset is really a way of connecting motivation to cognition," Huberman says, adding that it helps individuals bounce back from setbacks and transform frustration into action. As simple as it may seem, clearly outlining the difference between a growth mindset and a fixed mindset is an...

6 min

23 MAR

Huberman and Sun

Let's dive into the importance of getting sunlight exposure, especially in the morning, as emphasized by Andrew Huberman, a neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. Huberman stresses that consistency plays a crucial role in maintaining a healthy biological clock. The Power of Morning Sunlight Andrew Huberman has extensively researched the impact of light on human physiology and behavior. He explains that exposure to sunlight, particularly in the morning, has numerous positive effects on both physical and mental well-being. Even a brief 10-minute exposure to natural light can make a significant difference in regulating your body's internal clock, also known as the circadian rhythm. The circadian rhythm is a 24-hour cycle that governs various physiological processes, such as sleep-wake patterns, hormone production, and body temperature regulation. Huberman emphasizes that when exposed to sunlight, specifically the blue light spectrum, the body suppresses the production of melatonin, a hormone that promotes sleep, and increases the production of cortisol, a hormone associated with wakefulness and alertness. By getting sunlight exposure in the morning, Huberman explains, you are essentially sending a signal to your body that it's time to start the day. This helps to synchronize your internal clock with the external environment, leading to improved sleep quality, better mood, and increased energy levels throughout the day. The Benefits of Consistent Sunlight Exposure While getting some sunlight exposure is better than none at all, Andrew Huberman stresses that the key to maximizing its benefits lies in consistency. He emphasizes that the biological clock thrives on regularity, and making sure to get sunlight at roughly the same time every day can help to reinforce the circadian rhythm. When your body becomes accustomed to a regular schedule of sunlight exposure, Huberman explains, it can more effectively regulate the production of hormones and neurotransmitters that influence sleep, mood, and overall well-being. Consistent exposure to morning sunlight has been linked to: 1. Improved Sleep Quality By aligning your internal clock with the natural light-dark cycle, consistent morning sunlight exposure can help to regulate your sleep-wake patterns. Huberman notes that this can lead to more restful and restorative sleep at night, as well as reduced symptoms of insomnia and other sleep disorders. 2. Enhanced Mood and Reduced Stress Sunlight exposure has been shown to increase the production of serotonin, a neurotransmitter that plays a key role in regulating mood, anxiety, and happiness. Huberman highlights that consistent exposure to morning sunlight can help to elevate and stabilize mood, reducing the risk of depression and other mood disorders. Additionally, Huberman discusses the stress-reducing effects of sunlight, which have been well-documented. Regular exposure to natural light has been linked to lower levels of cortisol, the body's primary stress hormone, which can help to promote feelings of calm and relaxation. 3. Increased Energy and Alertness By suppressing the production of melatonin and increasing cortisol levels, consistent morning sunlight exposure can help to boost energy and alertness throughout the day. Huberman explains that this can lead to improved cognitive function, enhanced productivity, and a greater overall sense of vitality. 4. Strengthened Immune Function Sunlight is also essential for the production of vitamin D, a crucial nutrient that plays a vital role in maintaining a healthy immune system. Huberman notes that vitamin D helps to regulate the immune response, reducing the risk of infections and autoimmune disorders. Consistent exposure to sunlight can help to maintain optimal vitamin D levels, supporting the body's natural defenses and promoting overall health...

8 min

28 MAR

Huberman Scandal

Andrew Huberman, a renowned neuroscientist, popular podcaster, and influential health guru based at Stanford University, has recently been embroiled in a controversy surrounding his personal life. A scathing report by New York magazine has shed light on allegations of womanizing and sexually irresponsible behavior, including claims that he dated five women simultaneously and may have even transmitted a sexually transmitted infection (STI) to one of them. Huberman, who boasts an impressive following of six million on Instagram and 5.2 million subscribers on his YouTube channel, Huberman Lab, is well-known for his macho attitude and self-improvement videos tailored to a male audience. He is considered one of the leading 'bro science' influencers, a category of science-themed social media content aimed at men. However, the recent revelations about his personal life have cast a shadow over his public persona. The New York magazine investigation features testimonies from five women who paint a disturbing picture of Huberman as a promiscuous 'serial dater' who subjected his romantic partners to aggressive outbursts, betrayal, and infidelity. The victims eventually discovered each other's existence and formed an unlikely friendship, confronting Huberman about his actions. One of the most damning accounts comes from Huberman's former partner of five years, referred to as "Sarah" (not her real name). Sarah claims that Huberman had affairs with multiple women, sometimes even arranging dates with different women on the same day. She also alleges that he made derogatory comments about her, including likening dating her to "bobbing for apples in feces," an accusation that Huberman has denied. According to Sarah, she caught Huberman cheating on her with five other women and allegedly contracted human papillomavirus (HPV), a cancer-causing STI, as a result of his infidelity. "I experienced his rage," Sarah told New York magazine, describing Huberman's behavior as "two to three days of yelling in a row" and claiming that he would continue his verbal abuse late into the night and sometimes start again in the early hours of the morning. Huberman, 48, an associate professor of neurology and ophthalmology at the Stanford University School of Medicine, rose to prominence due to his obsession with optimizing one's health. He became involved with Sarah after the pair began messaging on Instagram in February 2018, before his rise to fame. As their relationship progressed, Sarah claims that Huberman became "obsessed" with her past, particularly the two children she had from a previous relationship. In 2021, Sarah tested positive for a high-risk form of HPV, which is most commonly contracted through sexual activity and is linked to 99 percent of cervical cancers. Despite getting tested regularly for ten years, Sarah says she had never tested positive for the STI before her relationship with Huberman. The web of deception unraveled further when, in 2022, Sarah discovered romantic texts on Huberman's phone from a woman named Eve (not her real name), an actress. Like Sarah, Eve was also under the impression that Huberman was not seeing anyone else, and the pair had engaged in unprotected sex. However, Eve became suspicious after noticing Sarah liking and commenting on her Instagram posts. The two women spoke over the phone and realized they had both been deceived by Huberman. The investigation revealed that there were other women involved, including Mary from Texas, whom Huberman had been seeing for years, and Alex from New York, who had also been having sex with him without realizing he had a girlfriend. The women formed a group chat and corroborated the extent of Huberman's deceitful behavior using time-stamped text messages. The messages revealed a disturbing pattern...

8 min

4 APR

Huberman Fans Remain Loyal

Huberman fans aren't leaving the show behind, despite the recent revelations about his personal life in the New York Magazine article. The piece, which spanned 8,000 words, delved into Huberman's complicated romantic relationships, alleging that he maintained multiple relationships simultaneously and deceived the women he was seeing. It also questioned his expertise on wellness topics. However, the article seems to have had little impact on his overall listenership. Huberman's podcast continues to rank in the top 15 on both Apple Podcasts and Spotify, indicating that his audience remains loyal. Among the readers of this newsletter, who are likely more engaged with the podcasting industry, the responses have been more varied. Some readers have come to Huberman's defense, particularly regarding his approach to scientific subjects. Ioakim Boutakidis, a professor of child and adolescent studies at California State University at Fullerton, emphasized that Huberman's training as a research scientist at the PhD level has equipped him with valuable skills that are transferable to other fields within his discipline. Boutakidis noted that Huberman's apparent narrow research focus doesn't negate his ability to digest scientific literature, evaluate its rigor, and explain it to others better than most people. Other readers, pointed out that Huberman doesn't claim to know everything and often invites experts or knowledgeable individuals to discuss topics on his podcast. it is up to the listeners to decide what to take away from the information provided and Huberman's personal flaws should not be the focus of attention, given the many people who benefit from his podcast. Others argued against the notion that Huberman attempts to influence his audience's behaviors, stating that he merely relays scientific information and its relation to the human experience. Huberman has explicitly stated multiple times that he does not intend to recommend protocols or tell people how to behave. On the other hand, some readers found Huberman's personal conduct troubling. Some Think that all celebrities are fair game and that Huberman would definitely lose listeners, particularly women. One Reader pointed out the discrepancy between Huberman's pursuit of excellence in his personal journey, which he shares on the podcast and his treatment of women in his life. One couple even decided to stop following Huberman, stating that they had no time for liars and misogynists. Despite the mixed reactions among newsletter readers, the overall impact on Huberman's podcast seems minimal. The majority of his audience appears to be sticking with the show, focusing on the value they derive from the content rather than Huberman's personal life. As the podcast continues to rank highly on major platforms, it is evident that Huberman's fans are not abandoning him en masse, even in the face of the New York Magazine article's revelations. Thanks for listening to Quiet Please. Remember to like and share wherever you get your podcasts.

3 min

Andrew Huberman - Audio Biography

Episodes

Andrew Huberman - Audio Biography

Andrew Huberman Gets Ready for Bed

Huberman gets into Yerba

Huberman Loves Routine

How Huberman Inspires

Andrew Huberman's Science-Backed Diet- Fuel Your Body and Mind

Huberman Says Sun Equals Testosterone

Huberman Live! What to Expect

Huberman on Praising Kids

Huberman and Sun

Huberman Scandal

Huberman Fans Remain Loyal

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