Introduction

2023 Scientific Research Contributions

Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings

Evening Routines and Light: Insights on Managing Light Exposure Before Sleep

Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light

Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly

Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep

Strength Training for Women: Protocols for Strength Without Hypertrophy

Full Body Scan MRIs: Evaluating the Benefits and Usage

Dog Wellness and Communication: Potential Exploration Into Canine Well-Being

Balancing Muscle Strength: Strategies for Equalizing Arm Strength

Content on Children's Development: Future Plans and Current Resources

Conclusion & Thank You

- The Premium Channel supports important research on humans, leading to improvements in mental health, physical health, and performance.
- Funds from the Premium Channel have been used to support various research endeavors.
- In 2024, donations to the Human Lab premium channel will be matched dollar-for-dollar.
- The anterior mid-cingulate cortex is a region of the brain involved in leaning into difficult challenges.
- Regularly engaging in challenging activities can help maintain healthy cognitive function.
- Morning sunlight and proper light exposure in the evening are important for overall health.
- Red light therapy can be beneficial for mitochondrial function and vision.
- Checking health and fitness metrics is recommended for overall fitness.
- The speaker follows a weekly routine that includes cardiovascular and resistance training.
- Taking care of oneself when feeling sick and avoiding pushing too hard is prioritized.
- Relaxation techniques and hypnosis can help with falling back asleep.
- Tips for avoiding waking up in the middle of the night are provided.
- Strength training without hypertrophy can be achieved through specific protocols.
- Full body scans can be informative but are not necessary.
- The speaker plans to cover topics related to children's development and health.
- The goal for the future is to improve the content and make it more succinct and digestible.
- Premium channel episodes can be accessed without payment.
- The most important things for overall health are sleep, nutrition, exercise, stress management, sunlight, and social connection.

Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. We are now live today with our annual and lifetime members of the Huberman Lab Podcast Premium Channel. And first off, I just want to welcome everyone. Thanks so much for being here. I hope you're having a good holidays and I'll wish you a happy new year at this point. And again, at the end,

- The Premium Channel supports important research on humans with their consent, leading to improvements in mental health, physical health, and performance.
- Funds from the Premium Channel have been used to support various laboratories and endeavors, including research on mindsets, circadian biology and intermittent fasting, maternal conditions and fetal brain development, novel treatments for eating disorders, transcranial magnetic stimulation for depression and PTSD, and a chronobiology conference.
- In 2024, the Tiny Foundation and two other donors will match dollar-for-dollar donations to the Human Lab premium channel, resulting in a total of $3 for every dollar raised.
- This level of support is considered major philanthropy on university campuses.
- The funds are streamlined to ensure they go towards discovering new tools for mental health, physical health, and performance.

- The person asking the question is 32 years old and has been working out for two to three years.
- Their left arm is weaker than their right arm and they want advice on how to balance muscle strength between the two sides.
- The speaker recommends doing unilateral movements and focusing on the mind-muscle connection.
- They suggest gripping the weight tightly and using weights that can be controlled.
- The speaker also advises not to over-train the weaker arm and to allow time for recovery.

- The Huberman Lab plans to produce more content and protocols specifically for children's development and health.
- They will also cover topics related to adolescence and young adulthood.
- The recommended resource for this topic is Alan Shore's book, which focuses on early childhood development, attachment, and emotional regulation.
- They will also invite Dr. Linda Wilbrecht, a professor who studies adolescent development, as a guest on the podcast.
- The goal for the future is to improve the content and make it more succinct and digestible, while still including important details.

- Premium channel episodes can be watched on YouTube and listened to on Apple and Spotify without payment
- Resources devoted to the premium channel support the regular podcast and research in laboratories
- There is a $3 to $1 match for research funding in 2024
- The speaker enjoys answering questions and will continue talking until told to stop
- The most important things are sleep, nutrition, exercise, stress management, sunlight, and social connection

- The anterior mid-cingulate cortex is a region of the brain involved in leaning into difficult challenges.
- It gets larger when we engage in challenging endeavors and smaller when we avoid them.
- Successful completion of challenging tasks leads to growth in the anterior mid-cingulate cortex, while failure to prepare leads to atrophy.
- The anterior mid-cingulate cortex responds best to challenges that feel difficult.
- Regularly engaging in challenging activities can help maintain healthy cognitive function and prevent atrophy of the anterior mid-cingulate cortex.

- The speaker emphasizes the importance of getting morning sunlight as soon as possible after waking up.
- If waking up before the sun comes out, the speaker suggests turning on bright artificial lights or getting outside longer if it's overcast.
- In the evening, it is beneficial to get some sunlight in your eyes before the sun goes down to adjust the sensitivity of the neurons in the retina and brain.
- Dimming the lights in the evening and using red lights can help reduce the impact of bright artificial lights on melatonin levels.
- The speaker recommends using red bulbs or red light panels that eliminate blue wavelengths and can be dimmed for a more mellow feel in the evening.

- Red light therapy is the use of red light panels, which can be smaller or larger in size.
- The proper wavelengths of red and far red light are important for effective red light therapy.
- Red light therapy can be directed at the eyes in the morning to offset age-related reductions in mitochondrial function and vision loss.
- Artificial lights can be used in the morning if sunlight is not available, but they do not provide the same benefits as sunlight.
- Cold showers in the morning can provide an adrenaline boost, but it is important to avoid excessive anxiety.

- Checking health and fitness metrics is recommended for overall fitness.
- Deadlifting body weight 10 times and hanging from a bar for a minute are suggested fitness tests.
- The speaker follows a weekly routine that includes cardiovascular and resistance training.
- Workouts are scheduled on Monday and Friday, with rest days on Tuesday.
- Metrics to check include sleep quality, appetite consistency, and energy levels during workouts.
- Resting pulse rate is monitored and intensity is adjusted accordingly.
- Taking care of oneself when feeling sick and avoiding pushing too hard is prioritized.

- The speaker suggests using long exhale breathing, relaxing the face, and progressive body relaxation techniques to help fall back asleep.
- They recommend using the Reverie app, specifically the hypnosis for falling back asleep, which can be practiced during the day and used at night if needed.
- The speaker mentions that hypnosis is a legitimate medical treatment and not the same as stage hypnosis.
- They also suggest practicing non-sleep deep rest (NSDR) or yoga nidra during the day, which can be used to relax and potentially help with sleep if waking up at night.
- The speaker provides tips for avoiding waking up in the middle of the night, such as limiting fluid intake before bed and avoiding looking at the time when waking up. They also mention the potential use of supplements like theanine or inositol, but emphasize the importance of consulting with a doctor.

- The question is about strength training without hypertrophy for women.
- The speaker explains that the "pump" achieved during a single workout is temporary and does not lead to permanent hypertrophy.
- Heavy weights in the range of one to three repetitions generally increase strength without much hypertrophy.
- Repetitions in the range of three to 30, with sets going to failure, stimulate hypertrophy.
- The speaker suggests exploring protocols discussed by Dr. Andy Galpin for strength training without size gain.

- The speaker had a full body scan MRI and found it informative.
- They learned they don't have any tumors, but do have a disc bulge and one white spot on their brain.
- The speaker believes the scans are not necessary but can be beneficial depending on finances and curiosity.
- The scans can identify issues that may require neurosurgery.
- The speaker is happy with their clean bill of health but hopes the cost of the scans will decrease and insurance will cover them.

- The speaker loves dogs and is open to doing an episode on dog wellness and communication.
- They are planning to get another dog after their tour in Australia.
- They prefer mellow dogs and mention Bulldog or Mastiff as potential breeds.
- They emphasize the importance of pet health and the cost associated with owning a Bulldog.
- They encourage adoption as there are many dogs in need of homes.

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