Huberman Lab Scicomm Media

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

In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.
We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.
We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.
Access the full show notes for this episode at hubermanlab.com.
Watch the clip on back pain relief and spine anatomy that accompanies this episode.
Demonstration of The McGill Method
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Dr. Stuart McGill
00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up
00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy
00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs
00:20:25 Flexibility & Exercises; Discs & Collagen
00:25:43 Sponsor: AG1
00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes
00:36:17 Back Pain, Goals & Training Program
00:45:57 Spine Hygiene, Back Pain, Powerlifting
00:53:33 Genetics & Running
00:59:34 Sponsor: LMNT
01:00:46 Rehabilitation & Reducing Volume; Injury
01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints
01:17:40 Pain Types, Biopsychosocial Model of Pain
01:26:15 Coaching, Explosivity & Endurance
01:32:43 Virtual Surgery & Rest, Pain Recovery
01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability
01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support
01:51:09 Tool: Daily Walking; Sitting
01:55:33 Deadlift & Bone Density, Glute-Ham Raise
02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives
02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age
02:24:16 Platelet-Rich Plasma (PRP); Disc Damage
02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength
02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry
02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel
02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures

In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.
We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. 
We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.
Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://www.eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
BetterHelp: https://betterhelp.com/huberman
InsideTracker: https://insidetracker.com/huberman
Timestamps
00:00:00 Dr. Matthew Hill
00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp
00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes
00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception
00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids
00:26:19 Endocannabinoids Types: Anandamide, 2-AG
00:33:46 “Munchies”, Cannabis & Appetite
00:42:17 Sponsor: AG1
00:44:06 THC & Anandamide, Pharmacology
00:52:37 THC & CB1 Receptors, Intoxication & Appetite
00:58:57 Cannabis & Focus, Memory
01:04:09 Routes of Administration, Concentration, Cannabis Research
01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates
01:22:25 Sponsor: InsideTracker
01:23:36 Addiction & Cannabis, Cannabis Use Disorder
01:31:30 Cannabis Legalization & Use, Edibles & ER Visits
01:36:48 Oral Consumption, Edibles, Dosing & Time Course
01:41:12 Drug Testing & Cannabis, Exercise
01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality
01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis
02:04:07 Vaping
02:07:05 Psychosis, Anxiety & Cannabis
02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics
02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine
02:40:37 Schizophrenia, Cannabis Legalization
02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias
02:57:00 CBD, Pediatric Epilepsy, Adenosine
03:07:22 Entourage Effect; Placebo Effect, CBD & Doses
03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 
03:27:08 Cyclic Vomiting Syndrome & Hot Shower
03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)
03:40:18 Cannabis & Anxiety, Anandamide & Stress Response
03:45:55 Scientific Discussion, Clarification & Advancement
03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer

In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.
I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. 
I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.
I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.
This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.
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
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
BetterHelp: https://betterhelp.com/huberman 
ROKA: https://roka.com/huberman 
LMNT: https://drinklmnt.com/huberman 
Timestamps
00:00:00 Skin Health
00:02:59 Sponsors: Joovv, BetterHelp & ROKA 
00:07:18 Skin Biology, Skin Layers
00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen
00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers
00:27:24 Sunburn & Skin Cancers
00:30:09 Sponsor: AG1
00:31:58 Vitamin D, Sun Exposure & Sunscreen
00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen
00:49:20 Skin Cancers, Moles, Laser Resurfacing
00:53:59 Sponsor: LMNT
00:55:34 Sun Exposure, Melanoma & Life Expectancy
01:03:13 Tool: Youthful Skin, Collagen & Vitamin C
01:12:55 Peptides, BPC-157, Copper
01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid
01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin
01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions
01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets
01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health
01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress
01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy
02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples
02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition
02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser
02:21:04 Psoriasis Treatment, Immune System & Prescriptions
02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer

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
AG1: https://drinkag1.com/huberman
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