Huberman Lab Scicomm Media

In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.
She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. 
She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Andrew's New Book
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
Thank you to our sponsors
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Maui Nui Venison: https://mauinuivenison.com/huberman 
Levels: https://levels.link/huberman 
Helix Sleep: https://helixsleep.com/huberman
InsideTracker: https://insidetracker.com/huberman 
Timestamps
00:00:00 Protocols Book; Dr. Gabrielle Lyon
00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep
00:07:40 Skeletal Muscle & Longevity
00:11:25 “Under-muscled”, Leucine & Muscle Health
00:15:55 Muscle Health
00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen
00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal
00:31:57 Sponsor: AG1
00:33:46 Quality Protein, Animal & Plant-Based Proteins
00:37:36 Dietary Protein Recommendations, Meal Threshold
00:41:19 Muscle Health & Aging
00:46:02 Supplements & Creatine; Dietary Protein
00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk
00:52:43 Effects of Dietary Protein & Exercise on Body Composition
01:03:06 Thermic Effects, Protein 
01:05:02 Sponsor: InsideTracker
01:06:14 Protein & Satiety, Insulin & Glucose
01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein
01:17:48 Dietary Protein, mTOR & Cancer Risk
01:21:36 Muscle Span & Aging, Sedentary Behaviors
01:24:00 Mixed Meals, Protein Quality, Fiber
01:29:21 Inactivity & Insulin Resistance, Inflammation
01:38:43 Exercise & Myokines, Brain Health & BDNF
01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”
01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones
01:58:19 Movement, Exercise & Older Adults
02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work
02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen
02:20:18 Fasting, Older Adults; Tool: Meal Timing
02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc
02:30:59 Medications & Muscle Health
02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle
02:40:48 Benefits of Skeletal Muscle & Aging
02:42:16 Tools: Nutrition & Resistance Training for Muscle Health
02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points
02:52:00 Mindset Tools: Neutrality; Health & Worth
03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book
Disclaimer

I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin.
Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.
Show notes for this episode can be found at performpodcast.com.
Timestamps
00:00:00 Introduction from Dr. Andrew Huberman
00:01:06 Skeletal Muscle
00:04:06 Sponsors: Absolute Rest & Momentous
00:07:20 Quantity & Quality; Organ System; Health & Performance
00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types
00:15:46 What is Muscle?, Muscle Fibers, Tendon
00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age
00:24:03 Myonuclei & Adaptability
00:26:27 Muscle Fiber Types, Variable Muscle Functions
00:32:24 Fiber Type & Lifestyle Factors
00:34:54 Sponsors: David Protein & AG1
00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units
00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality
00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)
00:56:21 FFMI, Elite Athletes, Muscle Mass
01:00:59 Muscle Asymmetry; Too Much Muscle Possible?
01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles
01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule
01:15:27 Sponsors: Maui Nui & Renaissance Periodization
01:17:51 Investigate: Muscle Quality & 4 Movement Principles
01:23:34 Muscle Quality & 3 Performance Principles 
01:26:42 Interpret: Muscle Speed, Age
01:32:45 Muscle Power, Vertical Jump, Broad Jump
01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength
01:44:05 Increasing Strength, Improve Health & Longevity
01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule
01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
01:56:10 Conclusion from Dr. Andrew Huberman
Disclaimer

In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.
We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.
Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman 
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Waking Up: https://wakingup.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Dr. Zachary Knight
00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up
00:07:07 Hunger & Timescales
00:11:28 Body Fat, Leptin, Hunger
00:17:51 Leptin Resistance & Obesity
00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons
00:30:26 Sponsor: AG1
00:32:15 Body Weight & Obesity, Genes & POMC Neurons
00:39:54 Obesity, Genetics & Environmental Factors
00:46:05 Whole Foods, Ultra-Processed Foods & Palatability
00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning
00:58:55 Calories vs. Macronutrients, Protein & Salt
01:02:23 Sponsor: LMNT
01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure
01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy
01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea
01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects
01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133
01:34:49 Alpha-MSH & Pharmacology
01:40:41 Dopamine, Eating & Context
01:46:01 Dopamine & Learning, Water Content & Food
01:53:23 Salt, Water & Thirst
02:03:27 Hunger vs. Thirst
02:05:46 Dieting, Nutrition & Mindset
02:09:39 Tools: Improving Diet & Limiting Food Intake
02:14:15 Anti-Obesity Drug Development
02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
Disclaimer

I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin.
Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.
Show notes for this episode can be found at performpodcast.com.
Timestamps
00:00:00 Introduction from Dr. Andrew Huberman
00:01:07 Heart
00:03:55 Sponsors: Vitality Blueprint & Rhone
00:07:27 Muscle Types
00:09:54 VO2 max, Health & Mortality
00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality
00:25:23 Sponsor: AG1
00:26:54 Disease, Health & Mortality
00:30:02 Cardiac Muscle & Heart
00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages
00:43:53 Pacemakers & Heart Rate, Vagus Nerve
00:50:35 Why Doesn’t the Heart Get Sore?
00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output
00:59:21 Heart Rate Variability
01:02:41 Sponsors: Momentous & LMNT
01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate
01:13:37 Respiratory Rate & Stress
01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max
01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges
01:23:16 Tool: Interpretation: VO2 Max & Ranges
01:30:45 Athletes & Highest VO2 Max Scores
01:35:53 Elite Athletes & Context for VO2 Max Scores
01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle
01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency
01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
01:59:55 Conclusion from Dr. Andrew Huberman
Disclaimer

In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.
He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. 
Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. 
This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman 
Helix Sleep: https://helixsleep.com/huberman
AeroPress: https://aeropress.com/huberman
Joovv: https://joovv.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Dr. Jonathan Haidt
00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv
00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media
00:12:48 Mental Health Trends: Boys, Girls & Smartphones
00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood
00:20:40 The Tragedy of Losing Play-Based Childhood
00:28:13 Sponsor: AG1
00:30:02 Girls vs. Boys, Interests & Trapping Kids
00:37:31 “Effectance,” Systems & Relationships, Animals
00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography
00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development
00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution
00:59:48 Sponsor: LMNT
01:01:23 Social Media, Trolls, Performance
01:06:47 Dynamic Subordination, Hierarchy, Boys
01:10:15 Girls & Perfectionism, Social Media & Performance
01:14:00 Phone-Based Childhood & Brain Development, Critical Periods
01:21:15 Puberty & Sensitive Periods, Culture & Identity
01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward
01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids
01:41:48 Changing Childhood Norms, Policies & Legislature
01:49:13 Summer Camp, Team Sports, Religion, Music
01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”
02:03:14 Casino Analogy & Ceding Childhood; Social Media Content
02:09:33 Adult Behavior; Tool: Meals & Phones
02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones
02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill
02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
Disclaimer

Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.
Sign up to get notified about future events: https://www.hubermanlab.com/events
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Resources Mentioned

Huberman Lab Non-Sleep Deep Rest Protocols

Huberman Lab Guest Series with Dr. Matt Walker

Huberman Lab Guest Series with Dr. Paul Conti

Huberman Lab Guest Series with Dr. Andy Galpin

Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds

Perform with Dr. Andy Galpin

Timestamps
00:00 Introduction
00:31 Sponsors: AG1 & Eight Sleep
03:48 Nicotine Discussion
07:42 ADHD Management: Tools & Medications
12:43 Sleep Deprivation & Recovery
18:54 Understanding & Addressing Burnout
22:12 Daily Nutrition & Eating Habits
24:40 Understanding Food & Neural Pathways
26:21 The Benefits of Elimination Diets
27:21 Intermittent Fasting & Personal Diet Choices
28:23 Top Health & Fitness Recommendations
30:50 The Value of Non-Sleep Deep Rest (NSDR)
33:08 Testosterone Replacement Therapy Insights
38:02 Breathing Techniques for Stress & Focus
41:46 Morning Sunlight & Circadian Rhythms
43:18 Parenting Tips for a Healthy Start
49:03 Final Thoughts & Gratitude
Disclaimer