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    Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks

    enJuly 08, 2024
    What was discussed about cannabis in the podcast episode?
    Who joined Dr. Andrew Huberman in the discussion?
    What are the differences between THC and CBD?
    How do cannabinoids affect dopamine neurons in the brain?
    What are the potential risks of cannabis use mentioned?

    Podcast Summary

    • Cannabis researchOngoing scientific debate and exploration are crucial for understanding the complex effects of cannabis on stress, feeding, behavior, and psychosis, including the differences between THC and CBD, indica and sativa strains, and potential risks.

      Learning from this episode of the Huberman Lab Podcast is the importance of ongoing scientific debate and exploration, even when it comes to topics like cannabis. Dr. Matthew Hill, a professor of cell biology and anatomy at the University of Calgary, joined Dr. Andrew Huberman to discuss the latest research on cannabis and its effects on stress, feeding, behavior, and psychosis. While there were some disagreements on specific points, the episode provided a comprehensive and up-to-date discussion on the science behind cannabis, including the differences between THC and CBD, the potential impacts of indica and sativa strains, and the correlation between cannabis use and psychosis. Overall, the podcast highlighted the evolving nature of scientific knowledge and the importance of open dialogue and debate to advance our understanding of complex topics.

    • Cannabis effectsCannabis contains THC for psychoactive effects and CBD for no psychoactive effects. Over 100 cannabinoids and terpenes contribute to an 'entourage effect'. Effects include euphoria, mood elevation, altered perception of time, and a dissociative state, with intensity depending on THC concentration.

      Cannabis, once introduced to the mainstream in the 60s during the hippie era, gained popularity due to its psychoactive properties caused by the main cannabinoid, Delta-9-tetrahydrocannabinol (THC). THC is responsible for the intoxicating effects, while another cannabinoid, cannabidiol (CBD), does not have psychoactive effects. There are over 100 cannabinoids and terpenes in cannabis, and their combination is believed to contribute to an "entourage effect," influencing the overall experience. The psychoactive effects of cannabis include euphoria, mood elevation, altered perception of time, and a dissociative state. The intensity of these effects depends on the THC concentration. While researchers are still exploring the complexities of cannabis, it's clear that this plant offers a unique and intriguing experience for users.

    • Endocannabinoid system and cannabisThe endocannabinoid system helps maintain balance in the brain by regulating neurotransmitter release and interacts with cannabis through the CB1 receptor, which triggers various responses including appetite stimulation

      Cannabis interacts with the endocannabinoid system in the brain, primarily through the CB1 receptor, which is widely expressed and plays a crucial role in maintaining homeostasis. THC, the main psychoactive component in cannabis, acts as a key that fits into the CB1 lock and triggers various responses. The endocannabinoid system is unique because endocannabinoids are produced in the postsynaptic neuron and act retrogradely to regulate the amount of neurotransmitter released from the presynaptic neuron. This system helps maintain a balance between excitation and inhibition in the brain. Additionally, cannabis is known to stimulate appetite, possibly through CB1 receptors in the hypothalamus, which regulates food intake. However, the exact mechanism by which THC stimulates appetite is not fully understood and requires further research.

    • Cannabinoids and DopamineCannabinoids don't directly affect dopamine neurons but regulate inhibitory neurons controlling dopamine release, leading to potential feelings of euphoria. Endocannabinoids, the natural cannabinoids, regulate plasticity and homeostasis and have different effects based on their affinity and efficacy.

      Cannabinoids, the active compounds in cannabis, don't directly affect dopamine neurons in the way other neurotransmitters do. Instead, they work indirectly by regulating the inhibitory neurons that control dopamine neurons. These inhibitory neurons contain a high number of cannabinoid receptors, and when activated, they turn off the inhibitory control, allowing dopamine neurons to release more dopamine and potentially contributing to feelings of euphoria. The main role of endocannabinoids, the natural cannabinoids produced in the brain, is to regulate plasticity and homeostasis, allowing circuits to adapt to the environment. There are two primary endocannabinoids, anandamide and 2-arachidonoylglycerol (2-AG), which work through the same receptor but have different effects. Anandamide is a high-affinity, low-efficacy agonist, meaning it requires low levels to bind to the receptor but has a limited ability to stimulate a response. 2-AG, on the other hand, is a low-affinity, high-efficacy agonist, meaning it requires higher levels to bind but evokes a stronger response. The exact roles of anandamide and 2-AG are not fully understood, but they may play different roles based on the synapse or circuit they're working in.

    • Endocannabinoid system and feeding behaviorThe endocannabinoid system, which affects feeding behavior, is distributed throughout the brain and has both tonic and phasic capabilities, allowing for steady release and spikes in activity. Unlike opioids, cannabinoids do not impact regions controlling heart rate and breathing, reducing overdose risk.

      The endocannabinoid system, which consists of cannabinoid receptors and endocannabinoid molecules, is distributed widely throughout the brain, including areas related to feeding, reward, and regulation of unconscious functions like heart rate and breathing. Unlike opioids, which can suppress neural activity in the brainstem and lead to fatal overdoses, cannabinoids do not have the same impact on these regions due to the lack of cannabinoid receptors. The endocannabinoid system is unique because it has both tonic and phasic capabilities, allowing for a steady release as well as a spike in activity. This system plays a role in feeding behavior, particularly in the regulation of food seeking and reward, and can enhance the processing of sweet tastes. Research is ongoing to understand the mechanisms behind the "munchies" and the impact of cannabis on reward devaluation, which may disrupt the brain's ability to detect satiety. Despite this, animals will still work hard for food under the influence of cannabis.

    • THC and endocannabinoid activityTHC can increase endocannabinoid activity but its effects on motivation and reward can be complex and influenced by food pairing and satiety signals

      THC, the main psychoactive component in cannabis, can increase endocannabinoid activity by outcompeting natural endocannabinoids like anandamide at the CB1 receptor. However, THC is a partial agonist, meaning it has lower efficacy than anandamide, which can result in blocking the effects rather than amplifying them. Contrastingly, drugs that elevate anandamide levels do not produce intoxication or psychoactivity. The effects of THC on the reward system and motivation to eat can be complex, involving changes in the reward circuitry and the ability to override satiety signals. These effects can be influenced by pairing food with nausea or satiety, and THC can override these effects by increasing endocannabinoid activity.

    • Endocannabinoids and THCEndocannabinoids like anandamide don't produce psychoactive effects at normal levels but can reduce stress and fear. THC masks anandamide's effects by indiscriminately activating all CB1 receptors, leading to intoxication.

      While endocannabinoids like anandamide have some similar effects to THC when pharmacologically increased, they do not produce psychoactive effects at normal endogenous levels. The drug known as a fawn inhibitor, which boosts anandamide levels, showed potential in reducing stress and fear in healthy controls but failed in pain trials due to the lackluster performance of the positive control. The drug's development was halted, but recent research has shown promising results in reducing stress and fear memories. However, access to these drugs for research purposes can be challenging due to their limited availability. So, while THC and cannabis share some similarities with the endogenous cannabinoid system, they have distinct differences in how they interact with the CB1 receptor and produce their effects. THC, as the ligand, masks the effects of anandamide when it indiscriminately activates all CB1 receptors, leading to the intoxicating state.

    • THC and Food CravingsTHC, the psychoactive component in cannabis, mimics the effects of endocannabinoids in the brain to promote food-seeking behavior and enhance the rewarding aspects of food, leading to increased cravings for high-calorie, high-fat foods.

      THC, the psychoactive component in cannabis, can mimic the effects of endocannabinoids in the brain, particularly in relation to feeding behavior. Endocannabinoids naturally rise in response to fasting to promote food-seeking behavior and enhance the rewarding aspects of food. THC, when consumed, activates the same CB1 receptors in the brain, leading the body to respond as if it's in a fasting state, resulting in increased food cravings for high-calorie, high-fat foods. However, the effects of THC on focus are not as clear-cut, with limited research available on the topic. While some users report improved focus, there is evidence suggesting short-term memory deficits during intoxication. Regular use may lead to adaptation or tolerance, reducing the impact on memory processing. Overall, THC's impact on focus remains an area of ongoing research.

    • Cannabis and MemoryCannabis use during intoxication can impair memory consolidation, but there's no strong evidence for long-term cognitive damage. Effects vary based on THC concentration and route of administration.

      Cannabis use during intoxication can impair memory processes, particularly in the consolidation of information. This effect is observable in animals as well. However, there isn't compelling evidence for long-term, permanent cognitive damage in individuals who use cannabis. The difference in effects between inhaling and orally consuming cannabis is significant, with the former producing faster onset of intoxication due to quicker absorption into the bloodstream and the brain. Historically, cannabis research has been conducted using cannabis sourced from a single farm, resulting in lower THC concentrations. Recent innovations, such as the Canavan, allow for the study of cannabis use in real-world settings, providing valuable insights into the effects of various THC concentrations on users. Overall, it's important to recognize the impact of cannabis on memory during intoxication and the significance of differences in routes of administration and THC concentrations.

    • Cannabis potency and adverse reactionsHigh potency cannabis concentrates can lead to adverse reactions due to difficulty in titrating intake and potential overwhelming THC intake, especially for inexperienced users.

      While people can self-regulate their THC intake with cannabis plant, high potency concentrates make it challenging to titrate and can lead to adverse reactions. The ability to compare and contrast laboratory and real-world data is crucial in understanding the effects of cannabis use. Despite the potential for tolerance, high potency products pose a greater risk for harm, especially for inexperienced users. The self-administration studies with rodents also show that they can titrate their intake, and medium potency cannabis tends to be preferred. The concern lies more with the access to and use of high potency concentrates, which can lead to overwhelming THC intake and potential adverse reactions.

    • Cannabis Use DisorderChronic cannabis use can lead to Cannabis Use Disorder, which can impact functional outcomes and trigger negative emotions when access is limited, despite not resulting in the same level of tolerance and dependence as other substances. High potency extracts and concentrates may increase the risk.

      While chronic cannabis use may not result in the same level of tolerance and dependence as other substances like cocaine or alcohol, it can still lead to cannabis use disorder. The use of high potency extracts and concentrates may increase the risk of developing tolerance and dependence due to the heavy hitting of the THC system. Chronic cannabis use can result in a decrease in CB1 receptors in the brain, which may impact functional outcomes. It's important to note that the definition of addiction is complex and cannabis use disorder may not look the same as other substance use disorders. However, cannabis use disorder can consume a person's life, shift their behavior, and trigger negative emotions when access to the substance is limited. The conversion rate of cannabis use to developing use disorder is not entirely clear, but it is higher for frequent users.

    • Cannabis Use Disorder and Legalization ImpactThe prevalence of cannabis use disorder is around 30%, and while legalization has led to more acceptance, it's important to remember that legality doesn't ensure safety. Elderly women over 55 have seen a notable increase in use, and edibles pose a risk of unintentional pediatric consumption due to misperceptions of safety.

      The prevalence of cannabis use disorder is approximately 30%, but the perception and definition of problematic use can vary greatly depending on personal experiences and cultural norms. While some view cannabis use similarly to alcohol, others may see it as a more serious issue akin to drugs like cocaine. The legalization of cannabis has led to more acceptance and less criminalization, but it's essential to remember that legality does not equate to safety. The demographic most significantly impacted by the legalization of cannabis in Canada is the elderly population, particularly women over 55, who have seen a notable increase in use. However, there is no clear evidence of a significant increase in teenage cannabis use. The legalization of edibles has led to an increase in unintentional pediatric consumption due to the misperception that edibles are safer than other forms of cannabis. It's crucial to educate the public about proper storage and labeling of edibles to prevent accidental ingestion by children.

    • Edible THC safety for childrenParents must keep edibles with THC out of reach of children due to slower onset, longer-lasting effects, and difficulty regulating doses, which can lead to serious health issues and legal consequences.

      Parents need to be cautious about edibles containing THC in their homes as they can lead to serious health issues for children and potential legal consequences for the parents. The onset of effects from edibles is much slower than inhalation, making it easier for children to consume more than intended and experience intense intoxication. Additionally, the long-lasting effects of edibles can lead to prolonged impairment and potential danger. The dosing of edibles is also more difficult to regulate compared to inhalation, making it essential to be aware of standardized dosing units. THC is a lipophilic molecule that can stay in the system for an extended period, making it crucial for parents to be vigilant about keeping edibles out of reach of children.

    • Cannabis and Hormonal ChangesThe relationship between cannabis use and hormonal changes, particularly testosterone and estrogen, is complex and not fully understood, with some studies suggesting an increase, others indicating a decrease, and others showing no significant effect. More research is needed to clarify the relationship.

      The relationship between cannabis use and hormonal changes, particularly testosterone and estrogen, is complex and not yet fully understood. While some studies suggest an increase in testosterone and estrogen levels, others indicate the opposite or no significant effect. The same applies to the impact of cannabis on prolactin levels, with some studies showing suppression and others showing no change or even an increase. The mechanisms behind these effects are not fully understood and may depend on factors such as dose, individual differences, and the form of cannabis consumed. The evidence is mixed, and more research is needed to clarify the relationship between cannabis use and hormonal changes. Additionally, it's important to note that anecdotal reports of gynecomastia and breast tenderness in some users do not necessarily reflect scientific evidence and may be influenced by other factors.

    • Cannabis and Hormonal Health/PregnancySome studies suggest transient drops in testosterone from cannabis use, but no definitive evidence of long-term effects or behavioral changes. Potential impacts on sperm quality and fetal development during pregnancy are areas of concern, with up to 15% of pregnant women in the US reporting use. More research is needed to fully understand risks and benefits.

      There is ongoing debate about the effects of cannabis use on hormones like testosterone and estrogen, with some studies suggesting transient drops in testosterone but no conclusive evidence of significant long-term effects or behavioral changes. However, there may be potential impacts on sperm quality, and up to 15% of pregnant women in the US report using cannabis, raising concerns about potential effects on fetal development. While some women use cannabis to manage morning sickness due to its anti-nausea properties, there is a risk of irresponsible recommendations from dispensaries and a lack of understanding of the potential harms. Overall, more research is needed to fully understand the risks and benefits of cannabis use, particularly in relation to hormonal health and pregnancy.

    • Cannabis and Psychedelics Sellers EducationLack of regulation and education for sellers of cannabis and psychedelics can lead to potential harm for consumers. Mandatory educational courses for sellers can ensure accurate information and harm reduction practices.

      There is a lack of regulation and education for those selling and distributing cannabis and psychedelics, leading to potential harm for consumers. Despite the importance of accurate information, many people turn to these sellers for guidance due to the legal gray area surrounding these substances. The speaker, an executive director of the Canadian Consortium for the Investigation of Cannabinoids, has advocated for mandatory educational courses for those selling cannabis to ensure consumers receive reliable information. This issue extends to psychedelics, which do not yet have legal status in the US. The speaker also emphasized the importance of harm reduction, such as starting with low doses and waiting before consuming more. The lack of federal regulation in the US and even overseas creates a risky landscape for consumers, making education and regulation crucial.

    • THC effectsTHC can have both calming and anxiety-inducing effects depending on the dose and individual factors. At lower doses, it can reduce anxiety, but at higher doses, it can trigger anxiety and even lead to psychotic episodes. The same dose can affect excitatory and inhibitory neurons differently, leading to varying responses.

      THC, the main psychoactive component in cannabis, can have both positive and negative effects on the user, depending on the dose and individual factors. At lower doses, THC can reduce anxiety and relax users. However, at higher doses, it can trigger anxiety and even lead to acute psychotic episodes in some individuals. The same THC dose can have different effects on excitatory and inhibitory neurons in the brain, leading to either calming or panicky responses. The risk of developing chronic psychosis, especially in young high THC users, is a concern based on recent research. It's essential to be aware of these potential risks and consider individual factors, such as dose, setting, and personal history, when using cannabis.

    • Cannabis and SchizophreniaCannabis use can trigger psychotic episodes in those with a predisposition to schizophrenia, but it's not the sole cause. More research is needed to establish causality. Avoid cannabis use if you have a family history of schizophrenia or bipolar disorder.

      While cannabis use can trigger psychotic episodes, especially in individuals with a predisposition to schizophrenia, it is not the sole cause of the disorder. The relationship between cannabis use and schizophrenia is complex, and more research is needed to establish causality. Cannabis use can trigger the onset of the first episode and worsen the prognosis of the disease in those who are genetically or biologically predisposed. However, not everyone who uses cannabis will develop schizophrenia, and the disorder has a strong genetic component. Therefore, individuals with a first-degree family member with schizophrenia or bipolar disorder should avoid cannabis use due to the increased risk of developing or exacerbating these conditions. The causality of cannabis use and schizophrenia is still a topic of debate, and more research is needed to fully understand the relationship between the two.

    • Cannabis and SchizophreniaHistorical evidence and prevalence rates challenge the idea that cannabis use is the sole cause of schizophrenia, suggesting a possible genetic link and ongoing debate

      While there is a correlation between cannabis use and the development of schizophrenia, the causality of this relationship is not clear-cut. The argument that cannabis use is a sole cause of schizophrenia is questioned due to historical evidence and prevalence rates. For instance, the prevalence of schizophrenia remained stable despite the widespread use of cannabis in North America but not in countries where cannabis use is minimal. Additionally, some studies suggest that there might be a genetic link between the risk of developing schizophrenia and the likelihood of using cannabis. The debate around this issue is ongoing, and more research is needed to fully understand the relationship between cannabis use and schizophrenia.

    • Cannabis and SchizophreniaThe relationship between cannabis use and schizophrenia is complex and not fully understood, with some studies suggesting it could be a cause, others proposing it may be self-medication, and more research needed to fully understand the connection, especially regarding high-potency strains

      The relationship between cannabis use and schizophrenia is complex and not fully understood. While some studies suggest that cannabis use could be a cause of schizophrenia, others propose that individuals with the condition may use cannabis as self-medication to alleviate negative symptoms that are not effectively managed by prescribed medications. The debate around the causality of cannabis use and schizophrenia is ongoing, with some researchers pointing to high-potency cannabis strains as a potential risk factor, while others argue that individuals with a predisposition to schizophrenia may be more likely to seek out high-potency cannabis. The evidence is not definitive, and more research is needed to fully understand the connection between cannabis use and schizophrenia. It is also important to note that the discussion here pertains to schizophrenia-like psychosis induced by cannabis and not manic bipolar conditions, which may have different relationships with cannabis use.

    • Cannabis and SchizophreniaCannabis use may have cognitive benefits but comes with risks, particularly for those genetically predisposed to schizophrenia. Labels of sativa and indica do not accurately reflect the chemical composition of strains, and it's currently impossible to attribute specific effects to different strains based on their labels alone.

      While cannabis use may have some cognitive benefits, it also comes with risks, particularly for individuals who are genetically predisposed to schizophrenia. The association between cannabis use and schizophrenia is complex and not fully understood, and strong causality arguments should be approached with caution. Regarding the different effects of sativa and indica strains, the consensus in the scientific community is that these labels do not accurately reflect the chemical composition of the strains, and the variability within each label is greater than the differences between them. Therefore, it is currently not possible to definitively attribute specific subjective effects to different strains based on their labels alone. However, ongoing research into the chemical composition and effects of different cannabis strains may eventually lead to a better understanding of how to engineer the plant to provide specific subjective experiences.

    • Expectancy bias in cannabis effectsThe distinction between indicas and sativas in cannabis may be more influenced by users' expectations than objective chemical differences, and the placebo effect plays a significant role in shaping perceived effects.

      The distinction between indicas and sativas in cannabis based on their subjective effects may be largely influenced by expectancy bias rather than objective chemical differences. The paper discussing these effects relied on user reports, which cannot be free from the users' biases and expectations. The belief that certain strains produce specific effects is widespread, and it's challenging to separate these beliefs from actual physiological differences. The placebo effect, which can influence brain activity and neurocognitive enhancement, is a significant factor in this area. While some research suggests that the entourage effect, which involves the interaction between THC and other compounds like terpenes, may influence the effects of cannabis, more research is needed to confirm this. The complexity of cannabis and the multitude of compounds it contains make it difficult to make definitive statements without controlled clinical trials.

    • CBD vs THC effectsCBD and THC have distinct effects. THC binds to CB1 receptor for psychoactive effects while CBD doesn't. CBD may interact with other receptors or modulate THC binding, has therapeutic benefits like reducing seizures in epilepsy and is now widely available.

      CBD and THC, the two main compounds in cannabis, have distinct effects and interactions. While THC binds to the CB1 receptor and produces psychoactive effects, CBD does not directly bind to CB1 and may have therapeutic benefits, such as reducing seizures in some forms of epilepsy. Historically, cannabis strains have been bred to be high in THC, leading to low levels of CBD. However, recent interest in CBD's potential health benefits has led to the cultivation of CBD-rich strains. The most well-known example is Charlotte's Web, a strain that was popularized for its effectiveness in controlling pediatric seizures. Clinical trials and research, particularly in Boston, have shown that high doses of CBD can significantly reduce seizures in some children with epilepsy. The exact mechanism of how CBD works without directly binding to CB1 is still not fully understood, but it may interact with other receptors or modulate THC binding. CBD has been de-scheduled due to its proven medical benefits, and it is now widely available in various forms.

    • CBD mechanismsCBD's effects on the body are complex and not fully understood, possibly involving adenosine transporters and THC metabolism, but placebo effects and low concentrations in products may also contribute

      CBD's effects on the body are complex and not fully understood. While it's known to interact with the endocannabinoid system, its primary mechanism may involve blocking adenosine transporters, leading to increased accumulation of adenosine and potentially sedative effects. However, CBD can also inhibit THC metabolism, amplifying THC's effects. The evidence for CBD's effects is not conclusive, and much of what people report may be due to placebo effects. CBD's low concentrations in commercial products suggest that any observed effects might be largely psychological. Despite the lack of clear scientific consensus, CBD has gained popularity due to anecdotal reports and marketing claims. The ongoing research aims to clarify CBD's role in various health conditions and its potential interactions with other substances.

    • CBD risks and benefitsLimited scientific evidence supports CBD's effectiveness for conditions like anxiety, sleep, and pain. High doses are used in studies, and CBD has poor bioavailability. CBD interacts with other medications. THC use may have long-term health consequences and can impair driving.

      CBD, while widely used and popular, has limited scientific evidence supporting its effectiveness for conditions like anxiety, sleep, and pain. The doses used in studies are much higher than what's commonly consumed, and CBD has poor bioavailability, meaning most of it doesn't get absorbed into the bloodstream. Moreover, CBD can interact with other medications, particularly those metabolized through the same pathway as THC. As for potential harms of THC, while there's no clear evidence of a direct causal link between cannabis use and psychosis, driving under the influence of THC can be hazardous. Regular cannabis use may have long-term health consequences, although these are not yet fully understood. Weighing these potential risks against the benefits is a personal decision.

    • Cannabis Risks vs Cigarette SmokingThough cannabis use has potential risks, particularly for lung damage and cardiovascular function, the evidence does not yet support the same level of harm as cigarette smoking due to less frequent use and fewer carcinogens. Long-term studies have not found strong links between cannabis use and lung cancer, but more research is needed to fully understand the risks and benefits.

      While there are potential risks associated with cannabis use, particularly regarding lung damage and cardiovascular function, the evidence does not yet support the same level of harm as cigarette smoking. The lack of clear associations may be due to less frequent use and fewer carcinogens in cannabis. However, long-term studies have not yet found strong links between cannabis use and lung cancer. The potential relationship between cannabis use and cardiovascular issues is not yet fully understood, but it may be related to the frequency of use and the vasodilating effects of THC. Oral administration methods, such as edibles, may help reduce physical harms by bypassing lung damage. However, more research is needed to fully understand the risks and benefits of cannabis use. For now, those with cardiovascular issues or a history of mental health conditions should avoid cannabis use.

    • Cannabis health effectsCannabis can reduce eye pressure in glaucoma, alleviate nausea, and help with anxiety and pain, but may lead to negative consequences like schizophrenia, bipolar disorder, cardiovascular issues, and vomiting syndrome. More research is needed to prove its medical benefits.

      Cannabis use can have both positive and negative health effects. On the positive side, it has been shown to reduce eye pressure in glaucoma, alleviate nausea, and help with anxiety and pain by changing the emotional experience of it. However, it can also lead to negative consequences such as schizophrenia, bipolar disorder, possible cardiovascular issues, and a bizarre vomiting syndrome triggered by hot showers. Chronic use may also result in the endogenous mechanism becoming flipped or sensitized. The most common use of cannabis is as a mild sedative or way to relax, and for many, it helps reduce anxiety. However, more research is needed to definitively prove its medical benefits. It's important to be aware of both the potential benefits and risks associated with cannabis use.

    • Cannabis and PTSDCannabis, specifically THC, shows promise in reducing nightmares and re-experiencing in veterans with PTSD, potentially due to REM sleep suppression and increased endocannabinoid signaling.

      Cannabis, specifically THC, has shown promising results in reducing nightmares and re-experiencing in veterans with PTSD. This effect was observed in both open-label and double-blind placebo-controlled studies, with the majority of participants reporting improved sleep quality. The potential mechanism behind this benefit may be the suppression of REM sleep, which is a treatment approach for certain disorders, including depression and PTSD. Additionally, there is evidence suggesting that people with anxiety disorders, including PTSD, may have lower baseline endocannabinoid signaling, making them potential candidates for cannabis as a treatment. Studies have shown that THC can reverse anxiety phenotypes in rodents with impaired endocannabinoid function. However, more research is needed to determine the long-term effects of cannabis use on PTSD severity.

    • Endocannabinoid system and anxietyResearch suggests a potential link between endocannabinoid levels and anxiety, but more research is needed to fully understand the relationship and potential uses of THC for anxiety relief

      While there is evidence suggesting a potential link between endocannabinoid levels and anxiety, leading to the possibility that some people may use THC to alleviate anxiety symptoms, this is still a theoretical concept. The relationship between peripheral endocannabinoid levels and mood states, including anxiety, is being explored, but more research is needed, especially in the context of anxiety disorders. It's important to note that this is a complex system, and there are many aspects of cannabis use that are not yet fully understood, including potential negative effects and positive uses. Scientific disagreements are a natural part of the research process, and it's essential to engage in open and respectful dialogue to clarify misunderstandings and advance knowledge.

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    Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance

    Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance
    In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk. We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use. We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo. Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols, at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Teo Soleymani 00:01:35 Sponsors: ROKA, Joovv & Helix Sleep 00:05:45 Skin Turnover; Skin Appearance & Stress  00:13:35 Caffeine, Vasoconstriction & Skin Redness 00:16:31 Nicotine, Vaping & Skin Appearance 00:18:37 Alcohol, Skin Health 00:24:33 Hydration, Fluid Intake & Genetics 00:26:19 Tool: Selecting a Moisturizer 00:29:28 Sponsor: AG1 00:30:40 Puffiness Under Eyes & Cause 00:32:14 Tool: Skin Cleansing; Frequency, Showers 00:41:57 Dry & Flaky Scalp, Dandruff 00:46:09 Cost & Skincare Products 00:50:20 Tool: Sun Exposure & Skin Health, Mood 00:56:24 Sponsor: LMNT 00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen 01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging 01:12:11 Premature Aging & Skincare 00:15:56 Choose Mineral or Chemical Sunscreen? 01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness 01:26:02 Tool: Selecting Mineral-Based Sunscreens 01:28:30 Chemical Sunscreens & Blood-Brain Barrier 01:30:13 Nutrition, Gut Microbiome & Skin Health 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 01:42:58 Retinoids vs. Retinol, Skin Appearance 01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion 01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels 02:04:10 Psoriasis, Phototherapy 02:10:03 Vitiligo, Immune System & Skin Cancer Risk 02:15:41 Acne, High Glycemic Index Foods, Dairy 02:19:38 Rosacea, Types & Treatments 02:23:00 Eczema, Immune System 02:25:37 Popping Pimples & Acne Scars; Corticosteroids 02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams 02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk 02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
    Huberman Lab
    enAugust 19, 2024

    Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries

    Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries
    I'm honored to share Episode 10, the final episode of Season 1 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 featured 10 episodes, where Dr. Galpin covered 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 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:08 Brain Health & Injury   00:05:06 Sponsors: LMNT & Continuum   00:08:16 Nutrition & Supplements for Brain Injury   00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion   00:17:09 Brain Injury Pathophysiology   00:22:16 Burst Capillaries, Initial TBI Response   00:30:03 Delayed TBI Response, Neuroinflammation   00:34:19 Sponsors: Momentous & Maui Nui   00:36:52 Creatine Monohydrate; Second Impact Syndrome   00:41:52 Strength of Evidence Scale, Creatine   00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources   00:53:22 Sponsors: AG1 & David Protein   00:56:05 Fish Oil, DHA, EPA   01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index   01:04:46 Vitamin B2 (Riboflavin), Vitamin B   01:08:57 Riboflavin Dosages, Timing; Food Sources   01:11:25 Choline   01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage   01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep   01:25:04 BCAAs Dosage, Whole Food Sources   01:28:02 Magnesium   01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources   01:33:09 Blueberry Anthocyanins   01:35:28 Anthocyanins Dosage; Food Sources   01:37:17 Caffeine & Brain Injury Recovery   01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements   01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media   01:42:56 Conclusion by Andrew Huberman   Disclaimer
    Huberman Lab
    enAugust 14, 2024

    Dr. Layne Norton: Tools for Nutrition & Fitness

    Dr. Layne Norton: Tools for Nutrition & Fitness
    In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity. We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health. We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others. Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Maui Nui: https://mauinuivenison.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Layne Norton 00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui 00:06:39 Science-Based Evidence, Mechanism vs. Outcome 00:14:31 Meta-analysis, Methods, Evidence Quality 00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data 00:33:53 Sponsor: AG1 00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis 00:42:01 Protein Synthesis, Refractory Response; Resistance Training   00:46:05 Protein Intake, Intermittent Fasting & Training 00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis 01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth 01:05:34 Sponsor: LMNT 01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c 01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet 01:19:50 “The Norton Method”; Tool: Consistency 01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest 01:33:50 Mind & Body Effects, Stress; Belief Effects 01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training 01:50:24 Fatigue & Training to Failure, Speed, Strength Training 01:59:06 Tool: Training After 50, Consistency 02:09:12 Fat Cells, Diabetes, Exercise 02:16:50 Metabolism & Age-Related Changes?, Appetite 02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise” 02:33:42 GLP-1 Agonists, Judgement & Obesity 02:40:19 Sugar, Excess Calories, Body Weight 02:49:16 Satiety, Sugar & Calorie Budget 02:54:56 Tool: Individualization, Context & Diet Psychology 02:57:22 Seed Oils, Butter, Olive Oil 03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits 03:13:43 Saturated Fat, Cholesterol; Seed Oils 03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite 03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer 03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity 03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein 03:57:00 Evidence-Based Approach 04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
    Huberman Lab
    enAugust 12, 2024

    Dr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination

    Dr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination
    In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.  Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships. We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.  By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.  Access the full show notes for this episode at hubermanlab.com. Dr. Beck's Wayfinder Life Coach Training: https://marthabeck.com/life-coach-training Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Dr. Martha Beck 00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT 00:05:34 Tool: Perfect Day Exercise 00:15:31 “Clear Eyed”, Male vs. Female 00:23:31 Family & Work; Directed Attention & Miracles 00:30:21 Sponsor: AG1 00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear 00:37:22 Accessing the Subconscious; Compassionate Witness Self 00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting 00:54:01 Self, Radiance, Death; Awakening 00:59:14 Suffering & Compassionate Attention 01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind; 01:08:44 Sponsor: Waking Up 01:10:20 Western Society & Pressure 01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World” 01:25:02 Energy, Magnetoreception, Pet’s Death 01:33:49 Lying to Ourselves, Addiction 01:38:18 Tool: “Integrity Cleanse”, Lies; The Light 01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency 01:55:10 Romantic Relationships; Jobs & Family 02:02:06 Hurting Others, Relationship Imbalance 02:06:55 Tool: True Empathy 02:11:26 “Happiness is an Inside Job”, Codependency 02:18:58 Live Your Joy, Western Society 02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird” 02:30:42 “I Like It!”, Punk Rock Music, Love 02:34:24 Honesty & Essential Self; Helping People & Healers 02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
    Huberman Lab
    enAugust 05, 2024

    AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

    AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
    Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps 00:00 Introduction & Announcements 00:15 Supporting Mental & Physical Health Research 01:56 Exciting New Research Initiatives 03:39 Skin Health & Appearance 14:46 Cold Therapy Benefits & Guidelines 21:18 Self-Motivation Strategies 27:05 Understanding REM Sleep 28:45 Morning Routine: Exercise & Cold Exposure 29:17 The Importance of REM Sleep 29:49 Non-Sleep Deep Rest (NSDR) Protocols 31:27 REM Sleep Rebound & Compensation 32:55 Impactful School Strategies for Learning 34:19 Meditation & Micro Gaps in Learning 39:13 Physical Activity & Learning 41:01 Exploring Shilajit & Testosterone 47:51 Writing Process & Overcoming Obstacles 51:32 Addiction & Recovery Resources 53:47 Closing Remarks & Gratitude Disclaimer & Disclosures
    Huberman Lab
    enAugust 02, 2024

    Dr. Peter Attia: Supplements for Longevity & Their Efficacy

    Dr. Peter Attia: Supplements for Longevity & Their Efficacy
    In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.  We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.  Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.  Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Dr. Peter Attia, NAD Pathway 00:02:31 Sponsors: LMNT, Levels & Eight Sleep 00:06:38 Categories of Longevity Approaches 00:17:22 Peter’s Supplements; Rapamycin & Research Data 00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho 00:30:35 Sponsor: AG1 00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan 00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan 00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol 00:53:31 Perform with Dr. Andy Galpin Podcast 00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health 01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes 01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program 01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance 01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits 01:30:38 Longevity, NR & NMN Supplementation, Inflammation 01:41:00 Rapamycin & Immune Function 01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor  01:55:24 Radiation & Cancer Risk 01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline 02:07:12 Tool: Exercise Timing & Energy Levels 02:11:22 Peter’s Supplements 02:18:46 Andrew’s Supplements 02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy  02:26:52 NAD Pathway Supplementation for Longevity? 02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJuly 29, 2024

    Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

    Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
    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
    Huberman Lab
    enJuly 22, 2024

    Dr. Stuart McGill: Build a Strong, Pain-Proof Back

    Dr. Stuart McGill: Build a Strong, Pain-Proof Back
    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
    Huberman Lab
    enJuly 15, 2024