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Started at: 1:24 pm
Getting embedding for:involve focus and alertness. Those are slightly different than meditations that involve lack of focus and attention to say internal states. I'm going to pause there and then I want to talk about kids and the elderly. In other words, how do we control sleep and circadian rhythms and wakefulness in babies, adolescents, teens, and age folks? All right, before we
Getting embedding for:talk about sleep and kids, I want to tell a little story. It's not a joke. Many of you will be relieved that I'm not going to try and tell another joke this episode, which is the relationship between light, skin and pillage color, dopamine, and reproduction, mating. So many seasonally breeding animals, Siberian hamsters, which I mentioned earlier, rabbits, fox,
Getting embedding for:other animals change their color of their coat. In the winter, they tend to be a lighter color, sometimes pure white, sometimes with flecks of black or brown. And in the summer, their pillage changes to a color of brown or red, some other vastly different color. That shift is controlled by light and by melatonin. This has an interesting correlate in humans. So humans
Getting embedding for:obviously have different skin tones, just genetically because of the amount of melanin in one skin, depending on genetic background. But of course, sunlight will increase the amount of melanin in the skin regardless, right? This is suntan, sunburn, et cetera, bronzing, whatever. The whole system is wired so that shifts in skin color and shifts in these cells
Getting embedding for:within the eye and melatonin are actually very closely linked. So here's the story. Many years ago, meaning about 10 years ago, 15 years ago, let's see, it was 20 years ago, forgive me, a guy named Iggy Provencio, who was running his own lab at Uniformed Arms Services. This is a standard biological laboratory, discovered that there was an opsin in the eye, in the
Getting embedding for:cells of the eye that connect to the rest of the brain called melanopsin. Melanopsin, as many of you now know, is the opsin. It's like a pigment. It absorbs light. It is the opsin that converts light into electrical signals that then set the circadian clock. Iggy discovered melanopsin because it was similar in form to what was in frog melanophores. It was actually
Getting embedding for:in the skin of frogs that allowed those frogs to go from pale white when it was dark for most of the 24-hour cycle to pigmented green or brown for a frog. So there's this relationship between the cells in our eye and the pigment cells of our skin. And we also know that in long days, there's more breeding. How does that work? Well, that's actually from dopamine triggering
Getting embedding for:increases in testosterone, mainly in males and estrogen, mainly in females. Although of course there's testosterone and estrogen in both sexes. So we have this kind of pathway where it's light, increases in melanin, dopamine and reproduction on the one hand and lack of light, melatonin decreases in the darkness of skin, less melanin in the skin or in the case
Getting embedding for:of an animal with fur, white fur and no reproduction on the other hand. And humans don't actually shift their breeding patterns tremendously from long days and short days, although there are some data that there's some shifts. We also don't radically change our skin color depending on how much sunlight exposure we have. But the simple way to put this is when days
Getting embedding for:are long, there's a lot more dopamine and we feel really good and there's a lot more breeding and breeding like behavior. When days are short, there's a lot less dopamine and a lot less breeding behavior because these pathways are very highly conserved. Now, what's interesting is that as we've moved into a modern society where much of our waking days, we are looking
Getting embedding for:at screens, which is fine because we're getting a lot of light that way, although not as much as sunlight, but also at night, we're getting a lot of light from screens. What's happened is all these pathways, melanin in the skin, turnover of skin cells, dopamine, all of this stuff has become completely disrupted. Now that's not to say that we should go back to a time
Getting embedding for:in which we didn't use artificial lights, but I think the important thing to realize is that feeling good with getting a lot of light, the relationship to dopamine and melanin in the skin and the good feelings of getting light also on our skin, provided you're not getting burned or you're not getting excessive UV exposure, those are not just coincidences. Those
Getting embedding for:are hardwired biological mechanisms that exist in everybody, regardless of how light or dark your skin is to begin with. There's another point which is important, which is that the dopamine system, which is this feel good molecule, is very closely related to the testosterone and estrogen and reproductive cycles. Remember, melatonin inhibits gonadotropin
Getting embedding for:releasing hormone, luteinizing hormone and the production of these hormones, and melatonin is the effector, it is the hormone of darkness. So I just threw a lot of biology at you, and I'm not saying you're like a Siberian hamster, at least not in ways that I'm aware of, I'm not saying that your pelage color is going to change. Actually, the reason people go gray is
Getting embedding for:because when you're really stressed, did you know this, when you're really stressed, there's an increase in the nerve fibers that release adrenaline to the hair follicle, and that activates peroxide groups in the hair follicle that cause the hair to actually go gray or white. So actually stress does make your hair gray or white, aging does it too. That was a brief
Getting embedding for:aside, but for those of you that are interested in the relationship between light and skin tone and all that kind of stuff, I thought you might find it interesting that these cells in your eye are a lot like the skin cells in frogs or in animals that shift their entire color and sometimes metamorphosize. You know, there are some species that literally change shape
Getting embedding for:and the reproductive organs. In fact, if that wasn't weird enough, when I was in graduate school at Berkeley, there was another graduate student studying a species of hermaphroditic mole, right, those little things that dig, hermaphroditic mole that would change from having ovaries to testes and back again, depending on day life. Super cool, super different
Getting embedding for:and wild biological mechanism. If you're wondering how those animals reproduce, they actually adjust the numbers of males and females, depending on the density of males and females. So if they're too many males, some of the males turn their testes into ovaries. And if they're too many females, they turn their ovaries into testes. They actually are true hermaphroditic
Getting embedding for:animals as opposed to pseudo hermaphroditic animals. Okay, let's get back on track. Let's talk about the animal that most of you care about, which is the human animal, new parents and babies. All right, as I mentioned earlier, melatonin is not cyclic, it's not cycling in babies. It's more phasic, it's being released at a kind of a constant level. And babies tend
Getting embedding for:to be smaller than adults, they are. And so those concentrations of melatonin are very high. As a baby grows, those concentrations per unit volume are going to go down. Babies are not born with a typical sleep-wake cycle. And now all the parents saying, "'Tell me something I didn't know.'" They also have, and I really want to emphasize this, they also have much more
Getting embedding for:sensitive optics of the eye. So a number of people have asked me, should I be exposing my baby to sunlight? You don't want to avoid sunlight, but their eyes are very sensitive. The optics of their eyes aren't quite developed. So much so that, you know, when you look at a newborn baby and they kind of, they look a little glassy-eyed and they're kind of looking through
Getting embedding for:you or even a young child, a lot of people think that they're seeing you the way that you're seeing them. Hate to break it to you, but if you ever can just Google visual image of a like a one month old, the optics of their eyes are so poor that you're a cloudy image. They're not seeing your fine detail. As the optics get better, then they will see you with more and more clarity.
Getting embedding for:But a lot of that is clearing of the lens and some of the other aqueous features of the newborn eye. They don't see very well, but they also don't have such great ways of adjusting to bright light. And so babies have a natural version to bright light. So you really want to avoid trying to use sunlight or really bright light in the same way that you would for an adult on a
Getting embedding for:young baby or child. As children get older, however, melatonin does start to become slightly more cyclic, slightly more cycled, and their body temperature rhythms also start to fall into a more regular, not quite 24 hour rhythm. They're more of these all trading rhythms. So in episode, I think it was one or two of the podcast or maybe both, we talked about these
Getting embedding for:90 minute so-called all trade in rhythms where every 90 minutes, babies are going through a cycle of body temperature and some other hormonal features. I mean, so much is changing in their system. So what to do if a child isn't sleeping? You can use phases of darkness and phases of light, but they're going to have to be shortened in order to try and encourage sleep
Getting embedding for:when you want the child to sleep. It's not that they're just not going to fall into an adult light regime of a temperature minimum and a temperature maximum. Their temperature minimums and maximums are fluctuating much more quickly. And it varies tremendously. Actually, there's an interesting literature of whether or not they have siblings, whether or not
Getting embedding for:they're twins, whether or not they're in a nursery environment, whether or not they're alone. Well, hopefully the baby's not alone, but you know what I mean, that they're sleeping alone in a room while you're in the other room. There are a couple of things that seem to help, which is getting the overall environment onto a 24 hour schedule. So having the room slightly
Getting embedding for:colder, obviously you want babies to be nice and cozy, slightly colder when you would like them to be asleep, slightly warmer for the times you would like them to be awake. Babies tend to run pretty hot anyway. And obviously you want to be very careful about avoiding all extremes of temperature, cold or hot. So if they're going through these 90 minute cycles, you're
Getting embedding for:going to have to adjust to those 90 minute cycles as well. So then people say, well, that's not going to help me at all because how do I deal with the fact that I need to be up every 90 minutes at night? There are a couple tools that can be helpful. The first one is going to be to try and understand the relationship between calm and deep sleep. So the autonomic nervous system
Getting embedding for:can put us into states of panic where that's kind of seesaw of autonomic alertness goes all the way to panic, or it can be alertness or it can be alert and calm, right? So there's a range there, it's a continuum. Can also be that you're in deep sleep. So the other end of the seesaw is way up or you're in light sleep or you're kind of sleepy or you're just feeling kind of relaxed.
Getting embedding for:Perhaps the most important thing if you're having to map to a baby's schedule in order to make sure that they're getting changings and nursing, et cetera, at the appropriate times is to try and maintain as, if you can't sleep or you can't sleep continuously, to try and maintain your autonomic nervous system in a place where you're not going into heightened states
Getting embedding for:of alertness when you would ideally be sleeping. Now, I realized that this could be translated to try and stay calm while you're sleep deprived, which is very hard for people to do, but this is where the non-sleep deep breath protocol surface again, and can potentially be very beneficial for people to be able to recover not necessarily sleep, but for them to maintain
Getting embedding for:a certain amount of autonomic regulation. So what would this look like? This would look like the baby goes down, maybe it's only going to go down for 45 minutes. If you can capture sleep, capture sleep, there are some data showing what's called polyphasic sleep. If you can sleep in 45 minute increments or batches, even if it's spread throughout the day with periods
Getting embedding for:of wakefulness in between, as miserable as that sound, there are actually some adults that have deliberately employed that who don't have children for sake of work productivity. And it does tend to reduce the total overall amount of sleep that you need. It is a very hard schedule for most people to maintain, but if you have a baby, the baby may be throwing you into
Getting embedding for:that kind of schedule anyway, so if you can get 45 minutes sleep while they sleep, great. If you can get another 45 minutes after waking and then they go back down to sleep, great. So as many phases of sleep as you can get, but if you can't sleep, the data on non-sleep deep breath type protocols does show that at least from a neurochemical level, want to be clear what that
Getting embedding for:means, reset of things like dopamine levels in the basal ganglia measured by things like positron emission, tomography, et cetera, those things tend to reset themselves pretty well if you can access these deep rest states. So that means not being alert throughout the entire time that the baby is sleeping, trying to sort of mirror the baby's sleep cycle, which
Getting embedding for:can be brutal for certain people. And especially if you're trying to prepare meals and do all these things. So I do recognize that there are a lot of constraints on parenting, not just mapping on your baby's sleep schedule. As children approach ages one, two, three, four, that's when certainly the optics of the eyes have improved, but you don't want to damage the
Getting embedding for:eyes, of course, with very bright light. They are much more sensitive even until they're kind of 10, 11 years old. And we'll talk about vision in children in a moment, but trying to get longer and longer batches of sleep through, hopefully not through the use of administering melatonin to the kids, because that's what I talked about before, why that could potentially
Getting embedding for:be detrimental. Talk about that with your doctor. But more so trying to get longer blocks of sleep that map onto these ultradian cycles. So it would be better off to get a three hour, like two 90 minute cycles than to a four hour batch of sleep because waking up in the middle of those ultradian cycles can just be brutal for parent and kid. So if one can't get a full six or
Getting embedding for:10 or some kids should even be sleeping 12 hours when they're growing quickly, trying to get batches of sleep, even if they're fractured throughout the 24 hour cycle that are matched more to these 90 minute cycles, meaning maybe one ultradian cycle of 90 minutes or two back to back or three back to back to back. That's going to be better than waking up in the middle
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Getting embedding for:of an ultradian cycle. It's just going to set any number of other things in a better direction than were you to try to say, just enforce or force a full eight or 10 hours of sleep. That's at least what the literature shows. Some kids sleep great through the night, starting at a very young age, others don't. I typically hear from people who are struggling tremendously.
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Getting embedding for:They're losing their mind understandably because they're not sleeping, their kid's not sleeping and or their kid is sleeping for such brief periods. So in other words, trying to access deep calm if you can't sleep, try and access sleep if you can sleep, even if it's fractured. And then you say, well, what about all the sunlight viewing and the exercise stuff? When
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Getting embedding for:sleep is really, really dismantled and meaning it's happening in various times of day or night, that's especially, at those times it's going to be especially important for the parent to get morning and evening sunlight because your circadian clock is going into a tail spin and it basically wants to anchor to something. So you want to give it two anchors, morning
Getting embedding for:and evening light. Okay, so this is rather different than what I described for shift work. This is when things are really chaotic and you're just not able to sleep. Similar circumstances can arise if you're taking care of a very sick loved one, you're up all night, try and stay calm using NSDR protocols. I know it's harder to do than to say, but those protocols are
Getting embedding for:there, they're free. There's research to support them. Try and get sleep whenever you can, but also try to get morning sunlight and evening sunlight in your eyes if you can. And if you can't get that, use artificial light, okay? What about later life? So kids now, adolescents, teens, it is true that teens have a tendency to wake up later and go to sleep later. In part,
Getting embedding for:just because they're sleeping a lot more, they're churning out gonadotropin releasing hormone and luteinizing hormone, their whole bodies are changing. I don't know whether or not people realize this, but the fastest rate of aging that any of us will ever undergo is puberty. That is the fastest rate of aging. And so there's a huge number of biological processes
Getting embedding for:that are happening during puberty, probably devote a whole episode to puberty is a fascinating aspect to the life course, but it is an accelerated period of aging. And the circadian clock mechanisms sometimes are very intact and sometimes they're a little dismantled and going through some change, but prioritize the duration of sleep for adolescents and teens.
Getting embedding for:Now, if that means they're sleeping until 2 p.m. and then waking up and then they're up all night, the up all night part can become a problem, especially with all the devices texting in their rooms or playing video games. Morning and evening sunlight would be ideal, but some kids are just going to sleep through the morning sunlight. However, if you were to measure
Getting embedding for:their temperature, what you would find is that their temperature minimum would come later in the morning. It's not going to be 8 a.m. It's going to be maybe even 10 a.m. if they're sleeping until 11 or 12, or it might be 8 a.m. if they're sleeping until 10. Remember, temperature minimum is two hours before your average waking time, typically. So in teens, it maximizes
Getting embedding for:the total amount of sleep. Try and get regular sunlight either in the morning or in the evening or both, but if they're sleeping through the morning sunrise, that's probably not as much of an issue. Waking them up and depriving them of sleep is probably worse because their team in, their temperature minimum is actually falling later. So their circadian dead zone
Getting embedding for:is later, et cetera. So I think with adolescents and teens, it makes sense to kind of give them a little bit more rope in terms of allowing them some leeway to adjust their own schedule. Some schools are even starting classes later on the basis of some very good biology to support this late shifted rhythm and this extended sleep phase. There are data from Dr. Jamie
Getting embedding for:Zeitzer, Department of Psychiatry and Behavioral Sciences and others at Stanford showing that turning on the lights in the room of a teen before they wake up helps them get more sleep the subsequent night. It also tricks them into going to sleep a little bit earlier, but it gives them about 45 minutes more of deep sleep. And that's been shown statistically, total
Getting embedding for:sleep time increases as well. If they're hiding under the covers, that's not going to work, but their eyes don't have to be open. I know a few parents now that are coming in with a flashlight and flashing their kids over their eyelids before they wake up in hopes of getting this to work. Some have told me this is working. That's not part of a standard study, but it does
Getting embedding for:seem to work because, now you should know why, because if light's getting through the eyelids and it's say 8 a.m. and the kid is still asleep and they're going to wake up at 10, you're giving them light just after or around their temperature minimum, which is going to make them want to go to sleep earlier. And in the case of teens, for some reason, we don't quite understand
Getting embedding for:sleep longer, about 45 minutes longer, spend more time in deep sleep. Adults can do this too, if you can persuade someone or put your lights on timer for lights to go on before you wake up, that's really going to help you wake up earlier. Okay, so if you're starting to hear some themes are really resounding over and over again, that should be reassuring to you, right?
Getting embedding for:These are core mechanisms. Fortunately, there aren't a thousand different mechanisms. Now in the elderly, there's a real tendency to want to go to sleep very early and wake up very early. And people should talk to their physician. There is some evidence that melatonin levels and patterns of melatonin secretion can become a little chaotic in elderly folks. What
Getting embedding for:do I mean by elderly? Well, it's going to differ, rates of aging differ, right? You see some 65 year olds that are struggling to move and are and seem much older than some 65 year olds that are still hustling around and have tons of energy. There's a lot of variation, some of it's genetic, some of it's lifestyle factors, you know, it really varies. Certainly lifestyle
Getting embedding for:factors can play an important role in rates of aging. I think that the most prominent results from sleep and circadian rhythms in the elderly are they need to get as much natural light, even if it's through windows. I realize that some elderly folks can't get outside as easily. It's not safe for them to do it. They can't move around as easily. Exercise can come in various
Getting embedding for:forms. For people that can't get outside and get a ton of sunlight by jogging or cycling, they're not able to do that. Light through a window in that case, open window ideally, but for temperature reasons, et cetera, sometimes the window has to be closed. Getting people near that window and away from artificial light early in the day and away from artificial lights
Getting embedding for:during the night phase can have a tremendous effect. And in the elderly, that's when melatonin might be a viable option. And this should be discussed with a physician, of course, but you're way past the puberty time point. In most cases, people who are in their 70s and 80s and 90s are not churning out a lot of GNRH and luteinizing hormone to begin with. And that's where
Getting embedding for:struggles with falling asleep and staying asleep, all the same parameters and things we've described before still apply, light, exercise, temperature, et cetera, but that's where melatonin might be of greatest benefit. And again, I'm not pushing melatonin here, but I think for elderly folks who are having trouble falling and staying asleep, that might be
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Getting embedding for:worthwhile. There are, and I should just also mention that regular schedule for folks that are elderly and as much natural light as safely possible, those are going to be the key levers for adjusting sleep and circadian schedules. I've mentioned before in previous podcasts, other supplements besides melatonin. And some of those supplements are quite good
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Getting embedding for:for sleep. I'm not a supplement pusher. I am somebody who takes supplements. I believe in them. Some have worked for me, some have not worked as well, but I certainly believe in getting the behaviors right, whether or not it's NSDR protocols, viewing natural light, exercise, it's hot baths or cold showers or what have you, behavioral protocols first. There are
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Getting embedding for:some supplements that I've mentioned previous podcasts, but I've seemed to get a lot of questions about. So I just want to take a couple of minutes and just talk about some of the supplements that can be beneficial for helping turn off thinking, accessing deeper sleep, and even being able to compact your sleep schedule into a shorter period of hours, meaning getting
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Getting embedding for:by well with less sleep. People take a lot of sleeping pills. I'm not going to tell people not to take sleeping pills. They can be very problematic, habit forming, high side effect incidents in many cases. Some people can handle them just fine. Again, not a physician, don't prescribe anything, or professor, so I profess a lot of things, some of which are my opinion.
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Getting embedding for:Although if you look at the scientific literature, there's some impressive data around some non-prescription drug type supplements that have fairly high safety margins that you might consider, but you should talk to your doctor always before adding or taking anything out of your health regimes, right? Your health is not my responsibility. It's your responsibility,
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Getting embedding for:so be a stringent filter. Along those lines, one of the most powerful and useful tools that I've mentioned here on many times, and I plan to mention many, many more times, is the website examine.com, which I have no affiliation with, but is a wonderful site that links you to quality peer reviewed studies related to just about any supplement, including some safety
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Getting embedding for:warnings. We'll also tell you what subjects, whether or not it was rats, cats, elderly folks, or kids, that a given study was done on, which is important, can be kind of hard to pull from sites where people are just advertising supplements, right? They usually don't tell you what the study was, and who were these rats, who were these kids, et cetera. There are three
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Getting embedding for:supplements that, at least for me, have had a tremendously positive effect on my sleep that some of you might consider. I would say if you're doing everything properly, behaviorally, and you're still having issues, then supplements might be a good thing for you. Or if you are traveling and you want a little bit of extra help in buffering your sleep wakefulness
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Getting embedding for:protocols. Some people like to go just to the supplements. They're like, what should I take? I have people in my life that are like, just tell me what to take. I'm more of, here's what you might want to do or not do, but, and then think about what you might want to take or not take, but personal preference and it's free country, so you can do what you like. Magnesium, so
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Getting embedding for:magnesium has been shown to increase the depth of sleep and has been shown to decrease the amount of time that it takes to access sleep, to fall asleep. It comes in various forms. I've talked a bunch of times about magnesium three and eight, T-H-R-E-O-N-A-T-E, three and eight, which seems to be the more bioavailable form of magnesium. And magnesium three and eight,
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Getting embedding for:it seems, is shuttled preferentially to the brain, which is where you want it. And there are certain transporters, it actually engages the GABA pathway, which tends to turn off certain areas of the forebrain, allows you to fall asleep. There is a study, if you would like to explore it, since people serious about supplementation might want to explore the study,
Getting embedding for:which is ATES at all, A-T-E-S, dose dependent absorption profile, different magnesium compounds. Looks to me like a quality peer reviewed paper. I can put the link in the caption and it explores all the different forms of magnesium. It does seem like magnesium glycinate can be similar to magnesium three and eight in terms of which tissues it's shuttled to. Magnesium
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Getting embedding for:malate, M-A-L-A-T-E, is preferentially shuttled to the muscle, it appears, as opposed to the brain. So it's going to be more of a muscle repair type thing or restoring magnesium stores in the periphery as opposed to the brain. Magnesium citrate has another name that I won't mention in jest because magnesium citrate's main effect, at least on me and the people
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Getting embedding for:I know, seems to be a laxative effect as opposed to a cognitive effect. There's also some evidence that magnesium three and eight can be neuroprotective. Those data come from quality labs, mostly rodent studies, not human studies, but it's kind of interesting. And again, the safety margins for these things tend to be pretty high, but anytime you're going to take
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Getting embedding for:something new, you should approach it with caution, especially since magnesium could be involved in a heart rhythm and things of that sort. The other supplement that has been very beneficial for me is theanine. So this is T-H-E-A-N-I-N-E, theanine, T-H-E-A-N-I-N-E. Theanine activates certain GABA pathways which are involved in turning off top-down processing
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Getting embedding for:and thinking, making it easier to fall asleep. And theanine, 100 milligrams to 300 milligrams has a calming effect. Theanine is now showing up in a number of different energy drinks and even some coffees as a way to try and get people to ingest more of a given type of coffee because the idea is they would take away the jitters and the anxiety, allowing people to drink
Getting embedding for:more coffee. I'm talking about taking magnesium and theanine 30 to 60 minutes before bedtime, not during the day to quell anxiety, but rather 30 to 60 minutes before bedtime with or without food for me has made a difference. And the combination of those two things has really helped. Theanine for sleepwalkers can be a problem. It does increase the intensity of your
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Getting embedding for:dreams. It gives you very vivid dreams. So for sleepwalkers or people that get night terrors, stay away from theanine is my advice. Magnesium theanine might be something to explore for those of you that don't have those issues with the emphasis on might. And then I've talked about a compound. And last time I talked about the mechanisms of apigenin, which is a derivative
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Getting embedding for:of chamomile, A-P-I-G-E-N, which acts as a little bit of a hypnotic by activating chloride channels, hyperpolarized neurons, increases GABA in the brain, basically makes you feel a little sleepy. And chamomile, for those of you that read your, what was it? The Peter Rabbit snuck into Mr. McGregor's garden, ate the chamomile, fell asleep, Mr. McGregor came
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Getting embedding for:back. Okay, anyone flashing back to elementary school? Okay, there's a story about chamomile having these kind of sedative like effects. Apigenin is highly concentrated chamomile, also has antirestrogenic effects. So if you want to keep your estrogen up, you might want to be cautious about apigenin. That's where things like examine.com become really useful
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Getting embedding for:because you can go to examine, you put in apigenin and it'll tell you all the things that it does and all the things that does can sometimes include things that you had no idea, like reducing conversion of certain androgens to estrogens, which you might like or you might want to avoid. That's up to you and where you want your estrogen levels, depending on who you are
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Getting embedding for:and what your life circumstances and goals are. Few other things that can help the transition to sleep are things like 5-HTP, L-Tryptophan. I've talked about why I'm not a fan of those for me. They tend to throw me into deep sleep and then I wake up and I can't fall back asleep. So I don't like to tinker with my serotonin system. I don't like to tinker with my dopamine
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Getting embedding for:system for entirely other reasons, but none of which are particularly concerning is just that I find that if I increase my dopamine by taking L-tyrosine in pill form, then I crash really hard the next day. Or if I take 5-HTP or L-Tryptophan, I fall deeply asleep and then I wake up. But I did mention that there might be ways to make sleep more compact. And so this is actually
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Getting embedding for:a request to you. I had a really interesting experience when I was a postdoc. I went for the first time to an acupuncturist. I know there are varying thoughts and opinions out there about acupuncture. I can't say that I benefited so much from the acupuncture. There are now quality peer reviewed studies published in Neuron, Cell Press Journal, Excellent Journal,
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Getting embedding for:showing that acupuncture can stimulate some anti-inflammatory compounds depending on where the acupuncture is done. This is a really good studies came out last year. I talked about this on Instagram. I may talk about it again, as well as certain acupuncture sites that increase inflammation. So, you can get different types of effects. You can't just say acupuncture
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Getting embedding for:is great across the board. And I'm assuming that the acupuncturists know which sites are good for increasing inflammation, which ones are good for decreasing inflammation. However, this acupuncturist that I went to gave me these red pills. He said, these are minerals for sleep. And it was remarkable. I took the red pills. Isn't that the thing now? Take the red
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Getting embedding for:pill. I don't know what that means because I'm not tuned in. But these red pills look like little M&Ms. I took a couple of them on his suggestion. And I fell deeply asleep in four hours later, woke up feeling incredibly rested, more rested than I had ever felt in my entire life. And I never required more than four hours sleep. Unfortunately, acupuncturists moved away.
Getting embedding for:I never figured out what was in those red pills. I didn't get a chance to do the mass spectroscopy. And I still wonder, he said they were minerals. So somebody out there knows what these red pills are and what this compound is. And it was incredible. And I would love to know what those are. So if you know, please don't go taking red pills at random to try and recreate this
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Getting embedding for:non-experiment experience of mine. But please do contact me if you find out or if you're an acupuncturist and you know what these mysterious red pills were because they were pretty awesome. Once again, I've thrown a tremendous amount of information at you. I hope you will figure out your temperature minimum and start working with that to access the sleep and waitful
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Getting embedding for:cycles that you want to access. I hope that you'll explore NSDR. You might want to explore supplementation if that's your thing. You have now access to a lot of mechanism about sleep and wakefulness. But in keeping with the theme of this podcast where we stay on topic for an entire month or even slightly more, we are not done with sleep and wakefulness. I know this
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Getting embedding for:is very different than the typical podcast format where one week it's how to become superhuman and the next week it's how to, you know, develop growth mindset and it's kind of all over the place with episode to episode. We are staying on track because I really believe that as we drill deeper and deeper into these mechanisms and you start hearing some of the same themes
Getting embedding for:again and again, you're going to start to develop an intuition and an understanding of how these systems work in you and your particular life circumstances. And my goal is really to eventually become obsolete. It's what my graduate advisor used to call the hit by a bus principle. So that's somewhat more of a sense of humor and it used to be, well, if I get hit by a bus
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Getting embedding for:tomorrow, what are you going to do without me blabbing at you here? So I don't want to get hit by a bus. I plan on living a very long time, if I have anything to say about it, but where I had to get hit by a bus tomorrow, what would you do for your sleep and wakefulness? You could put a comment on YouTube, which I hope you will do, but if I were hit by a bus and killed, then I wouldn't
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Getting embedding for:be able to answer your question. So know your temperature minimum, understand light in the early part of the day is valuable. Light when you want to be awake, provide it's not so bright, it's damaging, it's great for you whether or not it comes from screens or sunlight, but sunlight's better. Avoid light in the four to six hours before your temperature minimum or
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Getting embedding for:else you're going to delay your clock unless you're traveling and that's what you want to do. Use temperature, increase temperature to shift your clock, decrease temperature to delay your clock. Map out your temperature and understand it. You don't have to know degree by degree across the day, know your minimum, know your maximum temperature in your 24 hour
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Getting embedding for:cycle and you will feel great power through that because then you'll know also about these ultradian cycles, these 90 minute cycles within which you can do focused work, don't expect the focus to come early, expect the focus to come in the middle and then kind of taper off. Talked a little bit about kids, a little bit about elderly, about parenting, we are going to
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Getting embedding for:continue, there's going to be more, but now shift workers, travelers, people that are jet lacking themselves at home, you now have leavers in place. Information can be powerful, but you have to implement it in ways, obviously safe ways and reasonable ways, but implementing this knowledge in the ways that you trust are safe and reasonable for you is going to be
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Getting embedding for:the way that you can develop a bit of a laboratory about yourself. I loathe the term biohacking, sorry biohackers, I don't believe in hacking anything, I believe in understanding mechanism and applying the principles of mechanism for which there are large bodies of quality peer reviewed data and even a whole center of mass around certain biological principles
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Getting embedding for:like the effects of light and temperature minimums that will allow you to shift your biology in the ways that you want to go, that will allow you to shift your psychology in the ways you want to go. Next podcast episode, we are going to talk more about a few things. First of all, we're going to answer more of your questions because during office hours, I didn't get to
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Getting embedding for:all your questions from the previous episode. So I do read the comments and we're paying attention and figuring out the most common questions. We are going to get to some of the harder topics. Someone came at me, it's always fun when somebody does this, and they say, well, these are just the kind of basal low level questions. What about the big stuff? What about dreaming
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Getting embedding for:and lucid dreaming and consciousness? Look, I'll talk about that stuff and I'm planning to do that, some of which in the next episode, in the following episode, maybe even, but I want to give you data. I want to give you things that are supported by data. So I will try to speculate as little as possible because this is a podcast about science and science-based tools
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Getting embedding for:for everyday life. This is not about me speculating. Many people have speculated about the role of sleep, dreaming, and consciousness. Fascinating topics and a rather circular argument, frankly. It's been going on for centuries. Someday we'll get there. Right now, we're concentrating on these deep biological mechanisms that make you who you are and allow
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Getting embedding for:you to feel certain ways, good or bad, allow you to function physically in certain ways, good or bad, and give you more of a sense of control. That's my goal here. Many people have quite graciously asked how they can help support the podcast. First of all, thank you. We appreciate the question. You can support the podcast by subscribing to the podcast on YouTube,
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Getting embedding for:as well as subscribing on Apple or Spotify. And you can also leave us comments and feedback on YouTube and at Apple. That really helps. We would hope the feedback would be positive, but nonetheless, leave us feedback, ask questions. We will use those questions to create future content for the podcast. As well, if you can recommend the podcast to friends and family
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Getting embedding for:and other people that you think might find the information of use, that's terrific. And check out our sponsors that we mentioned at the beginning. That's a really great way to help support us and our ability to bring you this information. And as I mentioned at the beginning of today's episode, we are now partnered with Momentus Supplements because they make single
Getting embedding for:ingredient formulations that are of the absolute highest quality and they ship international. If you go to livemomentus.com slash Huberman, you will find many of the supplements that have been discussed on various episodes of the Huberman Lab podcast, and you will find various protocols related to those supplements. Thanks so much for your time and attention.
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Getting embedding for:I really appreciate it. See you next time on the Huberman Lab podcast. And as always, thanks for your interest in this. And I'll see you next time on the Huberman Lab.
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Getting embedding for:Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we are going to talk all about healthy and disordered eating. And indeed, we are going to talk about clinical eating disorders, such as anorexia,
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Getting embedding for:bulimia, and binge eating disorder, as well as some other related eating disorders. However, before we get into this material, I want to emphasize that today's discussion will include what it is to have a healthy relationship with food. We're going to talk about metabolism. We're going to talk about how eating frequency and what one eats influences things like
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Getting embedding for:appetite and satiety, as well as whether or not we have a healthy psychological relationship to food and our body weight and so-called body composition, the ratio of muscle to fat to bone, et cetera. So as we march into this conversation, I'd like to share with you some interesting and what I believe are important findings in the realm of nutrition and human behavior.
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Getting embedding for:I know these days, many people are excited about or curious about so-called intermittent fasting. Intermittent fasting is, as the name implies, simply restricting one's feeding behavior, eating, to a particular phase of the 24-hour or so-called circadian cycle. Other forms of intermittent fasting involve not eating for extended periods of time, for entire
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Getting embedding for:days, or some people will extend to two days or three days. Typically, and hopefully, they will drink water during those times, sometimes referred to as water fasting, which means that they are ingesting fluids, and hopefully they are ingesting electrolytes, such as salt, potassium, and magnesium as well, because while one can survive for some period of time
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Getting embedding for:without ingesting calories, it is extremely important to continue to ingest plenty of fluids and electrolytes. And the reason for that is that the neurons of your brain and body that control your movements, your thoughts, clarity of thinking in general, et cetera, is critically dependent on the presence of adequate levels of sodium, potassium, and magnesium,
Getting embedding for:the electrolytes, and that's because neurons can only be electrically active by way of movement of particular ions, which include things like sodium, potassium, and magnesium. So without those, you can't think, you can't function, and it actually can be quite dangerous. So why all the excitement about intermittent fasting? Well, a lot of the excitement relates
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Getting embedding for:to work that was done by a former colleague of mine down at the Salk Institute for Biological Studies in San Diego named Sachin Panda. Sachin's lab identified some very important and impactful health benefits of restricting one's feeding window to particular times within the 24-hour cycle, or even to having extended fasts that go for a day or two days or maybe
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Getting embedding for:even three days. What they saw was an improvement in liver enzymes, an improvement in insulin sensitivity, which is something that is good. It means that you can utilize the calories and the blood sugar that you happen to have. Being insulin insensitive is not good, and is actually a form of diabetes. What Sachin's lab and subsequently other labs showed was that
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Getting embedding for:restricting one's feeding window to anywhere from four to eight or even 12 hours during each 24-hour cycle was beneficial in mice, and some studies in humans have also shown that it can be beneficial for various health parameters. However, the excitement about intermittent fasting seems to be related to the foundational truth about metabolism and weight loss
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Getting embedding for:and weight maintenance and weight gain, which is that regardless of whether or not you intermittent fast or whether or not you eat small meals all day long or you eat one meal in the evening and snack up until then, it really doesn't matter in the sense that the calories that you ingest from whatever source are going to be filtered through the calories that you burn
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Getting embedding for:by way of exercise, basal metabolic rate, which is just the calories that you happen to burn, just being alive and thinking and breathing and your heart beating, et cetera. And the reason why many people prefer intermittent fasting to other forms of, let's just call it what it is, diet or nutritional framework, is that many people find it easier to not eat than to
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Getting embedding for:limit their portion size. And here I'm not talking necessarily about eating disorders, I'm talking about the general population. So I think that's one reason why there's so much excitement about intermittent fasting. Now, within the context of intermittent fasting on a circadian timescale, once every 24 hours, you generally find two categories of people,
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Getting embedding for:people who prefer to not eat in the morning, either because they are not hungry in the morning or because they find it relatively straightforward to just drink things like coffee or water, et cetera, and push their feeding window out to noon or 2 p.m. or 3 p.m. And then they'll eat between say 1 p.m. and 8 p.m. or 9 p.m. It depends on the individual. Other groups of people
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Getting embedding for:find that they are very hungry when they wake up in the morning. They don't feel well if they don't eat breakfast. And so they prefer to eat early in the day, but then they limit their feeding window such that they cut off their food intake or stop ingesting any calories of any kind, somewhere around 5 p.m. or 6 p.m., et cetera. So the duration of the feeding window has
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Getting embedding for:not been broken down into the kind of nuanced type of information that one would really want, at least not in human studies saying, well, a six-hour feeding window or an eight-hour feeding window is ideal. It really is going to vary based on lifestyle and circumstances. For instance, some families really want to eat dinner together every night. So do you want to
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Getting embedding for:be the person that's sitting there watching everybody eat because you're fasting from 5 p.m. onward? I don't know. That's an individual difference. What you can start to identify, however, is that people tend to fall into either one category or the other, people who prefer to skip eating in the morning or people that prefer to or manage to skip eating in the evening.
Getting embedding for:And there has been no evidence thus far that one is better or worse, at least in terms of weight loss or overall health parameters. Now, you can imagine that some people might eat breakfast and dinner. And indeed I have several, many colleagues in fact, who just choose to skip lunch because they're busy during the day. They eat breakfast and dinner. That doesn't
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Getting embedding for:afford the long fast associated with sleep. What do I mean by that? Well, if you went to sleep at 11 p.m. and you wake up at 6 a.m. by extending your fast until 1 p.m. in the afternoon, you get quite a long period of no ingesting any calories. Whereas when you don't eat during the middle of the day, you are getting a fasting period that's probably anywhere from four to seven
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Getting embedding for:hours, but it's not linked to the longer fasting period of not eating while you are asleep. Because most all people, and I want to emphasize most, do not eat while they are asleep. But we are going to talk about any new disorder that does exist where people actually eat in their sleep. I know it sounds pretty wild, but indeed that eating disorder does exist and has a
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Getting embedding for:very interesting underlying mechanism. So why are we talking about this? And in particular, why are we talking about this during an episode that includes a discussion about eating disorders? The reason is nobody, not the government, no nutritionists, no individual, no matter how knowledgeable they are about food and nutrition and food intake can define the
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Getting embedding for:best plan for eating for any one individual. I'm going to repeat that. Nobody knows what truly healthy eating is. We only know the measurements we can take, liver enzymes, blood lipid profiles, body weight, athletic performance, mental performance, whether or not you're cranky all day, whether or not you're feeling relaxed. Nobody knows how to define these,
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Getting embedding for:and these have strong cultural and familial and socio societal influence. So if you hang out with people that intermittent fast all day, that will seem normal. If you spend time with people that have never heard of intermittent fasting, intermittent fasting is going to seem very abnormal. Now we are going to talk about eating disorders that really fall into the
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Getting embedding for:category of clinically diagnosable eating disorders for which there's actually serious health hazards and even the serious risk of death. We will get to that topic. But for the time being, I want to emphasize a new set of findings that I think many people will find interesting and at least will want to consider in light of their current nutritional plan or pattern
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Getting embedding for:of eating, whether or not you're intermittent fasting or not. And I want to queue up an important framework for the rest of the conversation on healthy and disordered eating, which includes an understanding of thinking, decision-making and what we call homeostatic processes, meaning regulation of things that are going on in our brain and body and reward mechanisms.
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Getting embedding for:I'm going to return to that in a moment. But first I want to share with you these new findings that were just published in the journal, Cell Reports, a cell press journal, excellent journal. This was a study that was performed both in mice and it included a crossover study with a human population. The human population was women, but it relates to a previous study that
Getting embedding for:was also carried out in men. I'm going to simplify this study. We will provide a link to the full study so you can explore it in more detail. And if you're really excited about the results, I would encourage you to explore some of the references within that paper as well. What was the study? The study looked at giving mice or humans two meals and explored whether or not
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Getting embedding for:putting those meals early in the day or late in the day had an impact on muscle hypertrophy, muscle growth, and overall protein synthesis of muscle. So when we eat, the amino acids from various foods are broken down and synthesized into different types of tissues. They can be utilized for energy, burned up for moving about and thinking, et cetera. Or it can be synthesized,
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Getting embedding for:those amino acids can be synthesized into skeletal muscle, the sorts of skeletal muscles that allow you to move your limbs. This study explored how protein intake, which included what are called branch chain amino acids and amino acids like leucine, which are important for muscle protein synthesis, it explored whether or not emphasizing or skewing the protein
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Getting embedding for:intake toward early day or late day was better in terms of muscle hypertrophy. And they also looked at some parameters of strength like grip strength. Now mice are nocturnal. So before you say, wait, mice are nocturnal, how did they look during the day? And it's completely, it doesn't apply because it's in mice. Of course they knew that. And they looked during the
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Getting embedding for:mice's active phase of their circadian cycle, which corresponds to our day. And in humans, they looked at whether or not eating most of one's protein early in the day was better than if the protein intake and these branch chain amino acids were placed later in the day. And yes, they had the mice do resistance training. They did that by emphasizing overload to one
Getting embedding for:limb of the mouse. And that actually generates hypertrophy. It's a form of resistance training in mice. So they don't have the weight training. They weren't doing curls and dips and squats and things of that sort. They were moving their own body weight, but they skewed that distribution of body weight by restricting a limb and forcing them to use one limb that did
Getting embedding for:indeed grow in response to that. And then in humans, there was an exploration of grip strength. And then with resistance training, that was also carried out through a peripheral study. Basically the takeaway from this study was that mice and humans can utilize amino acids that are ingested early in the day better than they can utilize amino acids ingested later
Getting embedding for:in the day. In particular, toward muscle hypertrophy and growth or maintenance of muscle, which for those of you that aren't interested in muscle hypertrophy, that aren't trying to grow your muscles, I've talked before in the episode on building strength and hypertrophy, that maintaining muscle, regardless of one's athletic prowess, regardless of one's
Getting embedding for:age is extremely important because loss of skeletal muscle is one of the major causes of injury as we age. It's one of the major causes, believe it or not, of cognitive and metabolic deficits as we age. So maintaining muscle is important. Building muscle might be important to some of you, but what they found was ingesting protein early in the day and these amino acids
Getting embedding for:early in the day led to more muscle hypertrophy than if the majority of amino acids and proteins were ingested late in the day. So this translates to intermittent fasting such that if you are interested in muscle hypertrophy, you might, and I want to emphasize, might consider making sure that you're getting sufficient protein intake early in the day. What sources
Getting embedding for:of protein you use is going to be highly individual. Some of you are meat eaters. Some of you don't eat red meat. Some of you eat chicken and fish and eggs. Some of you don't. Some of you are vegans. It has been shown that the amino acid leucine is vital for the cell growth process, including muscle growth, because of its relationship to the so-called mTOR pathway, mammalian
Getting embedding for:target of rapamycin. We could talk about that more if you like in a future episode. This means that if you're somebody who wants to maintain or increase the amount of muscle mass that you have, ingesting a high protein meal early in the day ought to be beneficial for that. Does it mean that you should not eat protein in the afternoon and evening? No. I think a lot of people
Getting embedding for:might have misinterpreted this study and I don't want that to happen. This is only pointing out the fact that ingesting sufficient quality amino acids, including leucine, early in the day, can be beneficial for maintenance and growth of muscle tissue. It does not say that you should avoid protein later in the day. Now, for you intermittent fasteners, this could
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Getting embedding for:be relevant. I, for instance, was somebody who for a very long time skipped breakfast. My first meal of the day would be in the early afternoon, mostly protein and salad, in my case, animal protein, because that's in alignment with my values. Then in the evening, I would eat pasta, vegetables, et cetera. I might have some protein, some small piece of fish or chicken
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Getting embedding for:or something like that, but I didn't really emphasize that. On the basis of these results, I am experimenting with, I want to emphasize experimenting with, I haven't completely tossed out my old protocol, but I'm experimenting with eating proteins early in the day and eating lunch, and then dinner might be a light supper of some sort, but not so much protein later
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Getting embedding for:in the evening. Again, if you want to eat six meals a day, you want to eat round the clock, I'm not going to stop you. I'm not telling anybody what to do. As I mentioned earlier, nobody knows exactly how to eat for one's particular goals, but this study was really interesting because it really did show that we can utilize the proteins that are ingested early in the day
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Getting embedding for:better than we can utilize the proteins that are ingested later in the day. And of course, there will be factors that can shift that. For instance, if you work out very hard with resistance training later in the day, resistance training is known to increase protein synthesis. So it stands to reason that ingesting amino acids after that training would be beneficial.
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Getting embedding for:However, in this study, it did not seem to matter when the resistance training fell within the 24 hour schedule. The morning ingestion or early day ingestion of amino acids seemed to be beneficial. How early? Between the hours of about 5 a.m. and 10 a.m. for humans. Now, just a bit of mechanism to explain why this happens. So why would it be that ingesting protein
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Getting embedding for:early in the day would lead to more synthesis of muscle than ingesting protein later in the day? And the reason it turns out is related to the circadian clock mechanism that is present in all cells, including muscle cells. So muscles have fibers. I think most people are aware of that, that your muscles are not just one big blob of tissue. A lot of these little fibers
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Getting embedding for:that contract. Within those fibers, however, there are cells with nuclei. Those nuclei contain DNA. DNA is transcribed into RNA. RNA is translated into proteins. The DNA of your cells, including these muscle cells, are under strong circadian regulation. Each one has a pattern of gene expression that is different at different times during the 24-hour cycle.
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Getting embedding for:This is an unescapable reality of all cells in your body, right from your hair cells to your brain cells, to your retinal cells, to your toe on both feet. These cells make a gene called BMAL. BMAL, B-M-A-L, is a clock gene. And the expression of this clock gene varies across the 24-hour cycle. And proteins that are downstream of this BMAL gene influence protein synthesis.
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Getting embedding for:The circadian regulation of this BMAL gene turns out to be vitally important for this protein synthesis mechanism. How do we know that? Well, in this particular study, because they had a mouse that lacked BMAL, the gene was knocked out, they had a bunch of these mice, they were able to explore whether or not this early-day feeding effect was present or absent in
Getting embedding for:these mice that lack the gene BMAL. And indeed, it was absent. In other words, the effect of increased protein synthesis early in the day was eliminated in the absence of the BMAL gene. So what this means is that when you wake up in the morning, assuming you're following a standard schedule of being asleep at night and awake during the day, your muscle cells are primed
Getting embedding for:to incorporate amino acids and synthesize muscle, regardless of whether or not you wait trained the night before at 8 p.m. or you don't wait trained at all, or you wait trained afterwards or before. I said five to 10 p.m. is the sort of critical window for this increased protein synthesis. All this means is that if you are interested in maintaining or enhancing muscle
Getting embedding for:tissue volume, that you might want to consider eating quality protein and amino acids early in the day. You could train first, you could train after, you could not train at all. That's an entirely different discussion. What is quality protein? Well, quality protein is going to be a protein that includes most of the essential amino acids and in particular leucine.
Getting embedding for:Now, there's a lot of debate as to whether or not you can get all the essential amino acids from a purely plant-based diet or whether or not you need to ingest animal-based foods or not. The term quality protein has no strict scientific definition. Some people define quality protein as a protein that has a high essential amino acid to caloric ratio. What that means
Getting embedding for:is a small piece of chicken or steak or eggs, for instance, will have many essential amino acids with a low caloric content relative to, say, beans or plant-based foods that can also get you essential amino acids, but it requires more calories to access those essential amino acids. Now, that's a debate that has many exceptions and nuances. And I, for one, am perfectly
Getting embedding for:respectful of the folks that just want to ingest plant-based foods in order to get their high quality protein. I think that actually can be done. One has to be careful and thoughtful in their choices about how to do that. So this really isn't about animal-based versus non-animal-based foods. This is about getting quality amino acids early in the day from whatever
Getting embedding for:foods are in alignment with your particular values and your particular eating plan. So that's a lot of information, but the key takeaways are every cell in your muscles has a clock gene. The clock genes vary such that protein synthesis is greater early in the day than it is later in the day, such that in both mice and in humans, ingestion of quality proteins early
Getting embedding for:in the day will be more so incorporated into muscle than the proteins that are ingested late in the day. And of course, there are the caveats of, if you're training hard late in the day, if you're adjusting your hormone status through whatever mechanism, et cetera, protein synthesis can also be high later in the day, but for most people, it's going to taper off due
Getting embedding for:to this circadian B-mal gene related mechanism. Again, we will provide a link to the study. And the other key takeaways were that nobody knows, nobody can tell you what healthy feeding windows are, what the best feeding windows are. There's absolutely no information in that context. You talk to 10 nutritionists or academics or trainers or individuals about
Getting embedding for:what healthy eating is, and you are going to get vastly different answers. And that's one of the reasons why I believe that the internet in particular social media are so filled with contradictory opinions. But the calories in versus calories burned formula is the more or less holy foundation of all things about nutrition, eating, and weight. And as we transition
Getting embedding for:today into the discussion about eating disorders, I'd like you to keep this in mind because for the treatment of eating disorders, it doesn't matter what psychological or early trauma-based effects led to the eating disorder if the person isn't adjusting their feeding behavior in a way that is going to ameliorate the symptoms of that disorder, which is ultimately
Getting embedding for:the goal. I'm pleased to announce that the Huberman Lab podcast is now partnered with Momentus Supplements. We partnered with Momentus for several important reasons. First of all, they ship internationally because we know that many of you are located outside of the United States. Second of all, and perhaps most important, the quality of their supplements
Getting embedding for:is second to none, both in terms of purity and precision of the amounts of the ingredients. Third, we've really emphasized supplements that are single ingredient supplements and that are supplied in dosages that allow you to build a supplementation protocol that's optimized for cost, that's optimized for effectiveness, and that you can add things and remove
Getting embedding for:things from your protocol in a way that's really systematic and scientific. If you'd like to see the supplements that we partner with Momentus on, you can go to livemomentus.com slash Huberman. There you'll see those supplements, and just keep in mind that we are constantly expanding the library of supplements available through Momentus on a regular basis.
Getting embedding for:Again, that's livemomentus.com slash Huberman. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, I'd like to thank
Getting embedding for:the sponsors of today's podcast. Our first sponsor is Athletic Greens. Athletic Greens is an all-in-one vitamin mineral probiotic drink. I've been taking Athletic Greens since 2012, so I'm delighted that they're sponsoring the podcast. The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or twice a day is that it helps
Getting embedding for:me cover all of my basic nutritional needs. It makes up for any deficiencies that I might have. In addition, it has probiotics, which are vital for microbiome health. I've done a couple of episodes now on the so-called gut microbiome and the ways in which the microbiome interacts with your immune system, with your brain to regulate mood, and essentially with every
Getting embedding for:biological system relevant to health throughout your brain and body. With Athletic Greens, I get the vitamins I need, the minerals I need, and the probiotics to support my microbiome. If you'd like to try Athletic Greens, you can go to athleticgreens.com slash Huberman and claim a special offer. They'll give you five free travel packs plus a year supply of vitamin
Getting embedding for:D3K2. There are a ton of data now showing that vitamin D3 is essential for various aspects of our brain and body health. Even if we're getting a lot of sunshine, many of us are still deficient in vitamin D3. And K2 is also important because it regulates things like cardiovascular function, calcium in the body, and so on. Again, go to athleticgreens.com slash Huberman
Getting embedding for:to claim the special offer of the five free travel packs and the year supply of vitamin D3K2. Today's episode is also brought to us by InsideTracker. InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals. I am a big fan of getting regular blood work
Getting embedding for:done, and I've been trying to do it as much as I can afford for years. The reason is that many of the factors that impact our immediate and long-term health can only be discovered from a quality blood test. With most blood tests and DNA tests, however, you get information back, but not a lot of information about what to do with those numbers. With InsideTracker, they
Getting embedding for:give you a lot of specific recommendations as to lifestyle factors, and nutrition factors, supplementation factors, things you may want to add to your life, or things you may want to delete from your life in order to bring the numbers into the ranges that are best for your immediate and long-term health. There's simply no replacement for these kinds of data. And
Getting embedding for:your data are the most important data to you, and quality blood tests and DNA tests are the way to access them. If you'd like to try InsideTracker, go to insidetracker.com slash Huberman to get 20% off any of InsideTracker's plans. That's insidetracker.com slash Huberman to get 20% off. Today's episode is also brought to us by thesis. Thesis makes what are called
Getting embedding for:nootropics, which means smart drugs. Now, to be honest, I am not a fan of the term nootropics. I don't believe in smart drugs in the sense that I don't believe that there's any one substance or collection of substances that can make us smarter. I do believe based on science, however, that there are particular neural circuits and brain functions that allow us to be
Getting embedding for:more focused, more alert, access creativity, be more motivated, et cetera. That's just the way that the brain works, different neural circuits for different brain states. Thesis understands this. And as far as I know, they're the first nootropics company to create targeted nootropics for specific outcomes. I've been using thesis for more than six months
Getting embedding for:now, and I can confidently say that the nootropics have been a total game changer. My go-to formula is the clarity formula, or sometimes I'll use their energy formula before training. To get your own personalized nootropic starter kit, go online to takethesis.com slash Huberman, take a three-minute quiz, and Thesis will send you four different formulas to
Getting embedding for:try in your first month. That's takethesis.com slash Huberman, and use the code Huberman at checkout for 10% off your first order. So let's talk about eating disorders. And as we do that, I want to emphasize again that nobody can really define what healthy eating is with a single protocol. However, there is some general agreement about what unhealthy and disordered
Getting embedding for:eating is. There are clear criteria in the psychiatric and psychological communities to define things like anorexia, bulimia, binge eating disorder, all of which we will talk about. But as we have that discussion, I want to emphasize that self-diagnosis can be both a terrific, but also a very precarious thing. We talked about this a little bit in the episode
Getting embedding for:about depression. There's always a temptation as one learns about the symptomology of a given disorder. Doesn't really matter what the disorder is. To ask the question, well, do I have that? Does so-and-so that I know have that? Ah, I see this sort of behavior or that pattern of thinking in that individual. It's tempting to diagnose them and or ourselves as either
Getting embedding for:having or not having a particular disorder. However, diagnoses really need to be carried out by people who are trained in that particular field and that have deep expertise in recognizing the symptomology, including some of the more subtle symptomology of eating disorders. So if any of the symptoms resonate with you by way of you thinking that you have this particular
Getting embedding for:disorder or someone that you know has a disorder, I would take that seriously, but I would take that information to a qualified healthcare professional that could diagnose or rule out any of these possible disorders. I say that not to protect us, but to protect you because information is valuable. And I do believe that knowledge of knowledge can be very valuable
Getting embedding for:in navigating any topic and improving our thoughts and behaviors around that topic. But one doesn't want to, or I should say, one shouldn't start to self-diagnose simply on the basis of information without running that through the filter of a qualified professional. So what is an eating disorder? Well, we have to take a step back and confess to the fact that every
Getting embedding for:society, every culture, every family, and every individual has a different relationship to food. Eating disorders, however, have particular criteria that allow us to define them and to think about different modes of treatment as it relates to the particular symptoms, in particular the psychological and biological symptoms of those disorders. Now that's
Getting embedding for:a mouthful, no pun intended. What are the major eating disorders? Anorexia nervosa, most commonly referred to as anorexia, is perhaps the most prevalent and the most dangerous of all eating disorders. In fact, anorexia is the most dangerous psychiatric disorder of all, even more than depression. The probability of death for untreated anorexia is very high.
Getting embedding for:And sadly, the prevalence of anorexia is very high. So what is anorexia and how prevalent is it? Anorexia, if you look it up online or you talk to a qualified professional, is essentially a failure to eat enough to maintain a healthy weight. You can see all sorts of very troubling symptoms of somebody who's been anorexic for some period of time, a general loss of muscle
Getting embedding for:mass because they're ingesting fewer calories than they burn, muscle is very metabolically active, they tend to lose a lot of muscle mass, they will have a low heart rate. This is the body and brain's attempt to lower energy output. They will have low blood pressure. They will sometimes have symptoms like fainting. They will have sometimes even hair growth on
Getting embedding for:the face, something called lanugo, which is essentially the body's attempt to insulate the body because of loss of body heat when you're that thin. Loss of bone density, osteoporosis, loss of periods in girls and women, and all sorts of disrupted gut and immune functions. So there are just tons of terrible symptoms of anorexia that really placed the anorexic
Getting embedding for:into a very risky state, which is why mortality from anorexia gone untreated is extremely high. Now, one of the misconceptions about anorexia is that it stems from an overemphasis on perfectionism, or that because of all the images in social media and in advertising of extremely thin and fit or muscular people, that individuals are looking at themselves and
Getting embedding for:comparing themselves to those images and thinking that they don't match up and developing anorexia. That turns out to not be the case. If you look at the prevalence or the rates of anorexia in the last 10 years or 20 years, and you compare that to when anorexia was first identified, which was in the 1600s and perhaps even earlier, what you find is that rates of anorexia
Getting embedding for:are not going up. So this idea that the images that we're being bombarded with are causing anorexia doesn't seem to be true. Now, that is not to say that the images that we, in particular, young people are being bombarded with are healthy for their psychological state of mind. But classically defined anorexia has existed at essentially the same prevalence for
Getting embedding for:the last 100, 200, 300, and 400 years, which is incredible and really speaks to the likelihood that there's a strong biological contribution to what we call anorexia nervosa. Anorexia nervosa is extremely common. It's anywhere from one to 2% of women. And the typical onset is in adolescence, close to puberty, but it can show up later in life as well. In fact, the
Getting embedding for:identification and diagnosis of anorexia tends to be in the early 20s. But if you look back at the history of those individuals, there were typically signs of anorexia that stem back into their early teens or maybe even before that. Now, of course, men can be anorexic as well, but anorexia nervosa does seem to occur at 10 times the rate in women and young girls than
Getting embedding for:it does in men and young boys. So while there does seem to be more of a prevalence of anorexia in boys and young men these days, that's probably due to better diagnosis and detection than it is to some sort of societal shift related to imagery, et cetera. Later, we will talk about body dysmorphia and some of the images that are present in media. And social media and how
Getting embedding for:those are impacting other forms of eating disorders. But when you look at anorexia nervosa, this failure to maintain weight even to healthy levels and often drops in weight that are very dangerous or even deadly, that has existed for a very long time and seems to be somewhat hardwired into the biology of individuals that suffer from it. Now, when I say hardwired,
Getting embedding for:that doesn't mean that it can't be treated or cured, and indeed it can. So bulimia, which is defined as binge eating or overeating, let me explain what that is. Binge eating is consuming vast amounts of calories in a short period of time. Over eating can be ingesting more calories than one needs, but over an extended period of time, both can exist of course. But bulimia
Getting embedding for:is also very common. It's more common in young girls and in women than it is in young boys and in men, but it is present in both sexes. Bulimia and rates of bulimia might be increasing. That's sort of an interesting finding. It's not quite clear whether or not it's existed in its same form for a long period of time or whether or not there are new forms that are evolving
Getting embedding for:or showing up. We're going to drill into bulimia and what it actually is and what it represents. But one thing I want to be clear about, just as the perfectionist mindset has been associated with anorexia, and it turns out that's not the case. It can be, but it's not always associated with anorexia. There was the idea that bulimia is associated with early trauma in
Getting embedding for:childhood, in particular sexual trauma. And while that can be the case, there's no direct correlation between the two. Now, obviously psychological phenomena and trauma can have a profound impact on the way that the brain wires up and the way that people approach food and other types of behaviors. But the sort of classic idea was that all anorexics are perfectionists.
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Getting embedding for:They want to perform well. It's all about control and autonomy. And bulimics are kind of dysregulated and acting out against some early sexual trauma. Those stereotypes of the psychological framework of anorexics and bulimics doesn't hold up when you look at the data. Many meta analyses have been done. It just simply is not the case. And in both instances, both
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File "/Users/danshipper/PycharmProjects/Huberman/data_preparation/prepare_transcript_embeddings.py", line 164, in <module>
main()
File "/Users/danshipper/PycharmProjects/Huberman/data_preparation/prepare_transcript_embeddings.py", line 160, in main
convert_csv_to_embeddings_csv("all_transcripts.csv")
File "/Users/danshipper/PycharmProjects/Huberman/data_preparation/prepare_transcript_embeddings.py", line 125, in convert_csv_to_embeddings_csv
embeddings = compute_doc_embeddings(df)
File "/Users/danshipper/PycharmProjects/Huberman/data_preparation/prepare_transcript_embeddings.py", line 119, in compute_doc_embeddings
return {
File "/Users/danshipper/PycharmProjects/Huberman/data_preparation/prepare_transcript_embeddings.py", line 120, in <dictcomp>
idx: get_doc_embedding(r.text.replace("\n", " ")) for idx, r in df.iterrows()
File "/Users/danshipper/PycharmProjects/Huberman/data_preparation/prepare_transcript_embeddings.py", line 108, in get_doc_embedding
return get_embedding(text, DOC_EMBEDDINGS_MODEL)
File "/Users/danshipper/PycharmProjects/Huberman/data_preparation/prepare_transcript_embeddings.py", line 98, in get_embedding
result = openai.Embedding.create(
File "/opt/homebrew/lib/python3.10/site-packages/openai/api_resources/embedding.py", line 34, in create
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File "/opt/homebrew/lib/python3.10/site-packages/requests/sessions.py", line 587, in request
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File "/opt/homebrew/lib/python3.10/site-packages/requests/sessions.py", line 701, in send
r = adapter.send(request, **kwargs)
File "/opt/homebrew/lib/python3.10/site-packages/requests/adapters.py", line 489, in send
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File "/opt/homebrew/lib/python3.10/site-packages/urllib3/connectionpool.py", line 449, in _make_request
six.raise_from(e, None)
File "<string>", line 3, in raise_from
File "/opt/homebrew/lib/python3.10/site-packages/urllib3/connectionpool.py", line 444, in _make_request
httplib_response = conn.getresponse()
File "/opt/homebrew/Cellar/[email protected]/3.10.8/Frameworks/Python.framework/Versions/3.10/lib/python3.10/http/client.py", line 1374, in getresponse
response.begin()
File "/opt/homebrew/Cellar/[email protected]/3.10.8/Frameworks/Python.framework/Versions/3.10/lib/python3.10/http/client.py", line 318, in begin
version, status, reason = self._read_status()
File "/opt/homebrew/Cellar/[email protected]/3.10.8/Frameworks/Python.framework/Versions/3.10/lib/python3.10/http/client.py", line 279, in _read_status
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File "/opt/homebrew/Cellar/[email protected]/3.10.8/Frameworks/Python.framework/Versions/3.10/lib/python3.10/ssl.py", line 1274, in recv_into
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File "/opt/homebrew/Cellar/[email protected]/3.10.8/Frameworks/Python.framework/Versions/3.10/lib/python3.10/ssl.py", line 1130, in read
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KeyboardInterrupt