Последние посты
Andrew D. Huberman
22 сент., 18:32
“Microdosing” — a term taken from the psychedelic community, has become a popular way for people to take GLP meds with fewer side effects, and continually. Not to mention reduced cost. Dr Chris Thompson MD, Professor of Medicine at Harvard Medical School explains.Andrew D. Huberman
22 сент., 17:59
Just the smell of food causes your stomach to expand. GI Tract biology, health protocols and overcoming GI issues: Dr Chris Thompson of Harvard Med on the Huberman Lab podcast out now.Andrew D. Huberman
22 сент., 17:35
0 alcoholic drinks is better than any:- Zero drinks is better than any amount - the "red wine extends your life" claim came from a 1990s 60 Minutes story, not science - Resveratrol in grape skin exists in trace amounts far too small to matter, and the J-shaped curve was flawed since the non-drinker group included recovering alcoholics with existing damage - Cancer risk is clear, and sleep disruption is clear too, cascading into inflammation - any cardiac benefit, if real, is smaller than the cancer risk - The upper limit for healthy adults is 2 drinks a week - a 12 oz beer, a 1 oz shot, or a 4 oz glass of wine - At 2 per week the added risk is very small, but it's still just not good for youAndrew D. Huberman
21 сент., 07:38
6 things that raise your dopamine:- Chocolate: 1.5x above baseline, and transient - gone in seconds to minutes - Sex, both the pursuit and the act: 2x above baseline - Smoked nicotine (cigarettes): 2.5x, very short-lived, which is why chain smoking happens - Cocaine: 2.5x above baseline - Amphetamine: 10x above baseline - Exercise: about 2x if you genuinely enjoy it, little to no increase if you don'tAndrew D. Huberman
20 сент., 06:37
Practices that keep your mind sharp:- Discomfort - practice it on purpose, don't avoid it - Emotional contradiction - hold "I love you and I hate you" at once (boxing makes you feel it physically) - Aesthetic intensity - bring in moments of awe, curiosity, and melancholy we've deleted from our movies, books, and feeds - Restraint - stimulate yourself, then require yourself to hold back - Train thinking like a skill: Karl Deisseroth sat every night after putting his 5 kids to bed and forced himself to think in complete sentences - Treat movement quality as a nutrient - stop letting athletes take their cues from fitness peopleAndrew D. Huberman
20 сент., 06:15
Daily habits for increasing happiness & wellbeing:- Stop chasing big moments. You adapt back to baseline within a day, and a good day is just a few good moments strung together. - Take an active interest in strangers. You'll notice things you used to walk past. - Say the kind thought out loud. Compliment the hat, then keep walking. - Turn dead time into connection: a car ride, a plane seat, a checkout line. - The only thing stopping you is misplaced pride and the fear of being awkward.Andrew D. Huberman
18 сент., 15:07
Why you should take creatine monohydrate:- Most tested, safe, and effective sports supplement available - Skip creatine HCl, ethyl ester, and buffered forms, more expensive, no proven advantage - Monohydrate fully saturates muscle cells with phosphocreatine (100%) - Improves exercise performance, recovery, strength, and lean mass - Increases in body fat % are likely from gaining lean mass, not direct fat loss - Recent studies also show cognitive benefitsAndrew D. Huberman
18 сент., 14:57
17 minutes of this permanently improves your focus:- Sit quietly with your eyes closed for 17 minutes - Don't direct your mind anywhere. No mantra, no goal state - Focus on interoception: your breathing, your skin touching the surface you're on - When your mind drifts, bring it back - One session is enough. Subjects' attentional blinks dropped near permanently, with zero additional trainingAttentional blinks rise with age. This practice is being studied to offset age-related cognitive decline.Andrew D. Huberman
16 сент., 18:05
How to respond when your kid disrespects you:- Say nothing first. Let the words sit between you. They may reown what they said - If you respond, try: "Whoa, clearly you're disappointed. I get that. And I know there's another way you can say that to me." - If it keeps going: "I love you. You're a good kid. You're having a hard time. I'm going to step outside and come back when we can both be more respectful." - Never volley the energy back. It turns into a ping pong match with no accountability - Separate the feeling from the behavior. If you can't, your kid never learns to eitherAndrew D. Huberman
16 сент., 17:56
Why carbs at night can improve your sleep:- Cortisol is an energy-signaling molecule, it rises when the body needs fuel - Eating carbs at night signals to the body that energy is available, allowing cortisol to drop - Lower evening cortisol = easier time falling and staying asleep - Works through multiple pathways: tryptophan/serotonin, AMPK activation, and glycogen signaling - Best candidates: rice, oatmeal, pasta, or other minimally processed sources - Especially useful post-training when glycogen is depletedAndrew D. Huberman
15 сент., 16:53
How to make social media inaccessible by design:- Put all social apps on a separate old phone - don't even save the number - AirDrop anything you need to post over to that phone - Use blocker apps to lock you out of TikTok, Facebook, Discord when willpower fails - Next level up: a physical lockbox that seals the device away for set hours of the day - Replace the habit with a different kind of content - read a physical book each day or nightAndrew D. Huberman
15 сент., 16:38
Why curiosity is a prerequisite for long-term memory:- Brain plasticity spikes when curiosity and engagement are present - That neurochemical cocktail makes information stick long-term - Old model: teacher dumps info you may never need (Battle of Hastings, 1066) - New model: kids get answers the moment they want them, retention is far higher - Access to TED Talks, search, and AI means knowledge compounds faster than everAndrew D. Huberman
11 сент., 18:11
How acupuncture may improve fertility and pregnancy outcomes:- Supported by NIH-funded clinical trials, no longer considered fringe science - Balances FSH levels across the ovulatory/menstrual cycle, keeping them neither too high nor too low - Restricts FSH to the follicular phase for better hormonal regulation - Improves blood flow and ovarian health through neural pathways - Works at both the chemical level (hormones) and mechanical level (reproductive tissue health) - Applies to both female and male fertilityAndrew D. Huberman
9 сент., 18:44
How to actually get through to a high-conflict person:- Skip the insight - don't try to make them see how they're behaving - Go outward, not inward - focus on options and what to do next - Inward focus = more defensiveness, every time - Drop the past - you will never resolve it with a high-conflict person - Future focus only - gather just enough context, then move forwardAndrew D. Huberman
9 сент., 18:19
4 laws to make any habit stick:1. Make it obvious: prime your environment so the cue is visible (put running shoes out the night before, place the guitar on a stand not in a closet)2. Make it attractive: the more appealing the habit feels, the more likely you are to start3. Make it easy: reduce friction, cut steps, simplify until starting requires almost no effort4. Make it satisfying: pleasure and positive emotion after a habit make you repeat itAndrew D. Huberman
7 сент., 17:33
This explains almost everything about child development:"It is better to be a sinner in a world ruled by God than to live in a world ruled by the devil."- Repair after yelling at your kids matters more than the yelling itself - Trauma isn't what happens to you, it's what happens inside you when you're alone with it - Kids can't say "my parent had a bad day" - they blame themselves instead - Without repair, kids are left with 2 options: self-blame ("it's my fault") or self-doubt ("maybe I overreacted") - Those patterns follow them into adulthood - After a hard moment, go to your kid: "That probably felt scary, what was that like?" - Processing a scary event in connection vs. aloneness is the entire differenceAndrew D. Huberman
7 сент., 17:27
How to overcome self-sabotage and do your best work:- Recognize "Resistance," your internal tendency to quit before you start - Flip the switch: stop thinking like an amateur, start thinking like a pro - Show up every day and stay on the job the full equivalent of a workday - Don't take success or failure personally, pros separate results from identity - Play hurt: show up even when sick, tired, or knocked back - Stop waiting to feel like it, professionals do the work regardless of how they feel - It costs nothing: no course, no certification, just a decisionAndrew D. Huberman
7 сент., 17:27
Tool for falling asleep faster:– Start at your toes: clench the muscles, then fully relax them – Work your way up the body, one muscle group at a time, ending at your face – Deliberately "drape" the facial muscles, let them go completely slack – Use exhale-emphasized breathing throughout (longer exhale than inhale) – Goal: shift the nervous system away from noradrenaline release and into restAndrew D. Huberman
7 сент., 17:24
Why you must get outside before 9am:- Setting your circadian clock is foundational to both mental and physical health - Your brain needs ~100,000 lux of light to register "morning" - Indoor lights only produce 4,000–5,000 lux - A phone or computer screen (500–1,000 lux) would take 100+ min to work - Outside, even on a cloudy day = 7,000–10,000 lux - Go outside within the first 1–2 hours of waking, before 9–10 a.m. - Must enter through your eyesAndrew D. Huberman
1 сент., 17:59
How to train your neck with a plate and a towel:– Wrap a 5 lb plate in a towel for comfort – Lay on a bench, head off the edge, rotate through 4 positions: back, stomach, left side, right side – Each position targets a different muscle group: flexors, extensors, and lateral muscles – Retract your chin before each rep for neck stability – Move slow and controlled, 12 reps per position, sub-fatigue effort – Start with 1 round only, you will be sore the next day – Build up gradually, this is a long, slow process
