Huberman Lab

In this Huberman Lab Essentials episode, my guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine, and an expert in hormone optimization. We discuss science-based tools for optimizing male hormones across the lifespan, including the role of bloodwork, nutrition, and exercise in supporting healthy hormone levels. We also discuss testosterone therapy, hair loss, prostate health, and supplements such as creatine, L-carnitine, Tongkat Ali, and Fadogia agrestis.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Kyle Gillett

(00:00:20) Male Hormone Optimization, Testosterone, Tool: Blood Tests

(00:02:17) Diet & Hormone Health, Diary, Vitamin D, Fiber

(00:05:36) Caloric Restriction & Testosterone

(00:06:44) Lifestyle Pillars: Stress, Life Purpose

(00:07:56) Sponsor: LMNT

(00:09:28) Exercise & Hormone Health

(00:10:32) Testosterone Replacement Therapy (TRT) & Young Adults

(00:12:05) Supplements for Testosterone, Creatine & Hair Loss; Betaine, Doses

(00:15:50) L-Carnitine, Forms, Dose, TMAO, Garlic & Berberine

(00:19:02) Vitamin D, Boron

(00:20:43) Tongkat Ali (Longjack)

(00:23:34) Sponsor: AG1

(00:24:53) Fadogia Agrestis

(00:26:49) Testosterone Therapy, Dose; Side Effects

(00:31:24) Clomiphene, SERM & Testosterone

(00:33:58) Sponsor: David

(00:35:16) Alcohol, Aromatase & Testosterone

(00:36:09) Prostate Health & Tadalafil, Nighttime Urination

(00:38:10) Hair Loss, Caffeine, Finasteride, Dutasteride

(00:40:13) Acknowledgements

Disclaimer & Disclosures
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Ido Portal is a world-renowned movement coach who has developed specific practices anyone can use to greatly evolve their mental and physical health, and even gain clearer self-understanding. We discuss the effects of playful movement versus exercise, discipline versus willpower, and how approaching friction points in your practice with relaxed awareness can rewire your default reactions to stress and fear. Ido explains how to leverage transition states, such as the state between sleep and waking, to gain heightened bodily awareness and new insights. He also explains specific movement patterns. This is a highly practical conversation about integrating movement, embracing uncertainty and bringing awareness into everyday life to expand your brain-body connection and deepen your sense of self.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Rorra: https://rorra.com/huberman

ROKA: https://roka.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Ido Portal

(00:03:18) Waking Up, Transitional States, Sleep, Lucid Dreaming

(00:10:30) Meditation, Tool: Micro-Meditation

(00:13:55) Sponsors: Rorra & ROKA

(00:17:05) Meditation, Anxiety

(00:19:54) Mind-Body States

(00:24:41) Play vs Discipline, Motivation & Will, Awe

(00:37:25) Willpower vs Discipline, Developing Will; Physical Practice

(00:47:20) Sponsor: AG1

(00:49:06) Power of Play, Rigidity

(00:54:41) Playful Restraint, Softness

(01:00:57) Subtle Ripples of Consciousness, Granularity, Bodily Resolution

(01:09:36) Language, Ambiguity, Dance; Psychedelics

(01:15:19) Sponsor: LMNT

(01:16:51) Paying Attention to Everyday Movement, Exercise

(01:24:57) Challenging the System, Life as a Practice

(01:32:37) Awareness & Time; Emotional, Mental & Physical Nutrients

(01:38:41) Social Media, Importance of Granularity

(01:43:41) Noticing Transition, Kumbhaka Practice; Antagonism

(01:53:56) Sponsor: Function

(01:55:37) Cowardice, Remorse; Sensory Desensitization

(02:03:53) Relationships, Dynamic Practice

(02:10:59) Music, Movement

(02:16:21) Art; Movement Models; Awareness Through Movement

(02:27:24) Fresh Moments & Growth, Noticing Subtlety

(02:35:23) Air Sense, Skateboarding, Confidence; Meta-Movement

(02:49:32) Beauty of Imperfection, Embracing Uncertainty

(02:57:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Layne Norton

(00:00:20) Energy Balance, Calories In Calories Out, Food Labels

(00:04:10) Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT)

(00:07:43) Tool: Average Weight; Choosing a Sustainable Diet

(00:09:24) Protocols Book; Sponsor: Carbon App

(00:11:29) Tool: Weight Loss, Protein Intake & Building Muscle

(00:14:35) Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn

(00:19:59) Sponsor: Function

(00:21:37) Processed Foods & Calorie Overconsumption

(00:23:27) Artificial Sweeteners, Weight Loss

(00:26:15) Seed Oils, Saturated Fat

(00:30:34) Sponsor: AG1

(00:31:53) Creatine Monohydrate, Dose

(00:35:12) Building Confidence; Acknowledgements

Disclaimer & Disclosures
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Dr. Paul Eastwick, PhD, is a professor of psychology at the University of California, Davis, and a leading expert on the modern science of mate selection in humans. We discuss what people actually look for in a partner, including surprising findings about age preferences, finances, and physical attractiveness. We also discuss why dating apps often lead people to select for traits that don't support lasting partnerships. We discuss how initial attractions form and evolve and which factors best predict romantic relationship stability and satisfaction. We also explain activities that can expand your dating pool, as well as practical tools for building and sustaining healthy romantic relationships. This episode is for anyone currently in or wanting to be in a relationship.

Read the episode show notes at hubermanlab.com.

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Paul Eastwick

(00:03:25) Evolutionary Models of Dating, Mate Value

(00:08:57) Initial Attraction, Maturity

(00:12:56) Sponsors: David & Lingo

(00:15:21) Dating Apps; Shared Moments & Developing Attraction

(00:24:17) First Impressions & Early Relationships; Partner Bias

(00:31:41) Friends & Family Support; Relationship Research, Attachment Theory

(00:42:15) Sponsor: AG1

(00:43:34) Couple Friends, Advice from Others

(00:47:35) Social Support, Women vs Men

(00:55:05) Dating App Algorithms, Distrust of Men & Women

(01:05:29) Activities & Dating, Observing Date Social Behavior

(01:11:25) Texting, Verbal Skills

(01:16:15) Sponsor: LMNT

(01:17:36) Partner Actions, Dating vs Relationship

(01:22:57) Dating & Asking Good Questions; Genuine Connection

(01:29:36) Attraction, What Qualities Men & Women Want

(01:36:18) Homosexual Dating & Relationships

(01:40:08) Finances; Job Loss; Men vs Women, Ambition

(01:46:28) Sponsor: Function

(01:48:05) Age Difference, Men vs Women Preference; Wanting Children

(01:54:58) Church, Activities, Small Groups & Dating; Work; Perceived Similarity

(02:07:10) Social Media, Attraction to Alternative Partners, Infidelity

(02:19:13) Stranger Attention, Mate Value

(02:24:58) Past Relationship Value; Relationship Duration, Breakups

(02:34:33) Physical Intimacy & Relationship Satisfaction

(02:39:32) Young Adults & Changing Relationships, Technology

(02:47:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance, and offset age-related losses of flexibility.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Flexibility

(00:00:22) Muscle, Nerves & Connective Tissue; Range of Motion

(00:03:16) Golgi Tendon Organs, Load Sensing

(00:04:41) von Economo Neurons, Body Discomfort, Stretch Relaxation

(00:11:11) Sponsor: LMNT

(00:12:43) Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF)

(00:15:43) Tool: Static Stretching Protocol, Frequency

(00:18:33) Warming Up for Stretching, Exercise

(00:20:37) Sponsor: Eight Sleep

(00:21:55) Static Stretching & Aging

(00:22:18) Tool: Anderson Method, Feeling the Stretch

(00:23:44) Low Intensity Stretching, Tool: "Micro-Stretching"

(00:27:22) Should You Stretch Before Exercise?

(00:29:01) Sponsor: AG1

(00:30:20) Insula, Pain Tolerance & Yoga

(00:35:10) Recap of Stretching Protocols

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices