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Huberman Lab โดย Scicomm Media
Scicomm Media
Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep. Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science and Cell and has been featured in TIME, BBC, Scientific American, Discover and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.
หมวดหมู่: สุขภาพ
ฟังตอนสุดท้าย:
In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity. We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
ตอนก่อนหน้า
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234 - Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity Mon, 22 Jul 2024
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233 - Dr. Stuart McGill: Build a Strong, Pain-Proof Back Mon, 15 Jul 2024
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232 - Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks Mon, 08 Jul 2024
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231 - How to Improve Skin Health & Appearance Mon, 01 Jul 2024
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230 - Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity Mon, 24 Jun 2024
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229 - Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It Wed, 19 Jun 2024
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228 - Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity Mon, 17 Jun 2024
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227 - Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness Wed, 12 Jun 2024
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226 - Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions Mon, 10 Jun 2024
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225 - LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre Fri, 07 Jun 2024
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224 - Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality Mon, 03 Jun 2024
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223 - Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis Mon, 27 May 2024
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222 - Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration Mon, 20 May 2024
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221 - LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre Fri, 17 May 2024
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220 - Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life Mon, 13 May 2024
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219 - GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming Wed, 08 May 2024
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218 - Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation Mon, 06 May 2024
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217 - GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation Wed, 01 May 2024
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216 - AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies Tue, 30 Apr 2024
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215 - Protocols to Strengthen & Pain Proof Your Back Mon, 29 Apr 2024
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214 - GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory Wed, 24 Apr 2024
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213 - Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors Mon, 22 Apr 2024
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212 - LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House Fri, 19 Apr 2024
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211 - GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine Wed, 17 Apr 2024
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210 - Dr. David Yeager: How to Master Growth Mindset to Improve Performance Mon, 15 Apr 2024
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209 - GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep Wed, 10 Apr 2024
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208 - Coleman Ruiz: Overcoming Physical & Emotional Challenges Mon, 08 Apr 2024
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207 - GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs Wed, 03 Apr 2024
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206 - Benefits & Risks of Peptide Therapeutics for Physical & Mental Health Mon, 01 Apr 2024
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205 - Asi Wind: What Magic & Mind Reading Reveal About the Brain Mon, 25 Mar 2024
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204 - LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne Fri, 22 Mar 2024
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203 - Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path Mon, 18 Mar 2024
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202 - Dr. Cal Newport: How to Enhance Focus and Improve Productivity Mon, 11 Mar 2024
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201 - How Placebo Effects Work to Change Our Biology & Psychology Mon, 04 Mar 2024
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200 - AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More Thu, 29 Feb 2024
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199 - Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds Mon, 26 Feb 2024
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198 - Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health Mon, 19 Feb 2024
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197 - How to Improve Oral Health & Its Critical Role in Brain & Body Health Mon, 12 Feb 2024
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196 - Dr. Kay Tye: The Biology of Social Interactions and Emotions Mon, 05 Feb 2024
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195 - AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation Thu, 01 Feb 2024
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194 - Tools to Enhance Working Memory & Attention Mon, 29 Jan 2024
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193 - Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer Mon, 22 Jan 2024
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192 - Dr. Sean Mackey: Tools to Reduce & Manage Pain Mon, 15 Jan 2024
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191 - How to Prevent & Treat Colds & Flu Mon, 08 Jan 2024
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190 - David Goggins: How to Build Immense Inner Strength Mon, 01 Jan 2024
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189 - AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More Sun, 31 Dec 2023
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188 - Rick Rubin: Protocols to Access Creative Energy and Process Mon, 25 Dec 2023
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187 - Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health Mon, 18 Dec 2023
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186 - LIVE EVENT Q&A: Dr. Andrew Huberman at the Chicago Theatre Wed, 13 Dec 2023
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185 - Dr. Karen Parker: The Causes & Treatments for Autism Mon, 11 Dec 2023