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    Dr. David Anderson: The Biology of Aggression, Mating, & Arousal

    The PAG acts like a switchboard, controlling different behaviors when stimulated. It may also be involved in endogenous analgesia, but further research is needed to fully understand pain modulation in this region.

    enSeptember 12, 2022

    About this Episode

    My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.   For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. David Anderson, Emotions & Aggression  (00:03:49) Sponsors: LMNT (00:08:10) Emotions vs. States (00:10:36) Dimensions of States: Persistence, Intensity & Generalization (00:14:38) Arousal & Valence  (00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH (00:24:42) Aggression Types: Offensive, Defensive & Predatory  (00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear (00:35:38) Hydraulic Pressures for States & Homeostasis (00:37:24) Sponsor: AG1 (00:39:46) Hydraulic Pressure & Aggression (00:44:50) Balancing Fear & Aggression (00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone (00:52:33) Female Aggression, Motherhood (00:59:48) Mating & Aggressive Behaviors  (01:05:10) Neurobiology of Sexual Fetishes  (01:10:06) Temperature, Mating Behavior & Aggression (01:15:25) Mounting: Sexual Behavior or Dominance? (01:20:59) Females & Male-Type Mounting Behavior (01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear  (01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression  (01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve  (01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • Emotions are a class of state that control behavior, and understanding them as a neurobiological process rather than a psychological one is important in studying mental health and improving mental health treatments.
    • Emotions differ from motivation states with their persistence and generalization features, while arousal and valence are expressed through varying neurochemicals and circuits. The study and identification of these elements can pave the way for further research.
    • Aggression is not simply external behavior and has different neural circuits depending on the type of aggression. Developing an understanding of these mechanisms can lead to better solutions for controlling aggressive behavior.
    • Defensive aggression and fear responses evolved before offensive aggression, and different brain circuits and regions are involved in the multifaceted nature of aggression. The evolution of these traits may have been through the duplication and modification of specific cells in the brain.
    • Fear can override aggression, but the exact inhibition mechanism is unknown. The brain's VMH plays a role in regulating both behaviors and metabolic functions, and understanding the concept of hydraulic pressure towards a state can provide insights into homeostatic behaviors.
    • Our need-based behaviors are driven by a set point in the brain, while aggression requires exertion on something. Addiction to pornography can affect mating behavior, but individuals find their own resolution.
    • Stimulation of the brain region responsible for mating or aggression in mice can lead to changes in their internal state, including arousal and activation of stress response. Hormones like estrogen and testosterone also play a role in generating aggression.
    • Female mice exhibit aggression only during nurturing, while males are always aggressive. Hormones like estrogen and progesterone play key roles in aggression in both male mice and humans. The brain's switch for aggression in mothers is controlled by estrogen receptor neurons. Sex-specific populations of neurons may explain different behaviors between sexes.
    • Aggression and mating behavior in animals are controlled by complex brain regions and can vary based on species and context, with hormones and lactation potentially playing a role. Neurons in the VMH brain region may be involved in mating behavior but are distinct from those controlling aggression and male sexual behavior.
    • The brain's interconnections between mating and fighting neurons, along with repetitive conditioning, can shed light on primitive behaviors and motivations, providing insights into human behavior. However, human neuroscience currently lacks tools to manipulate neuro circuitry in this area.
    • The medial preoptic area plays a significant role in various behaviors such as mating and aggression. Arousal, relaxation, and energy expenditure are also regulated in this area, making it a complex and essential field for further study.
    • Mounting behavior in mice can serve both reproductive and aggressive purposes and is linked to different brain regions. However, it is crucial to avoid comparing animal behavior to human behavior due to differences in neural circuits.
    • The PAG acts like a switchboard, controlling different behaviors when stimulated. It may also be involved in endogenous analgesia, but further research is needed to fully understand pain modulation in this region.
    • Social isolation increases tachykinin levels which can lead to aggression, fear, and anxiety. Osanetant can inhibit these effects and has potential for use in people experiencing social isolation or stress. Understanding neuropeptides like tachykinin can lead to new therapies for emotional and physical pain.
    • Failed drugs in clinical trials may be useful in treating other indications, and it is essential to explore all possible medical treatments to improve human and animal welfare.
    • Social isolation can affect our bodies and minds in powerful ways, shaping our emotions and behaviors. By understanding the mind-body connection, we can better comprehend how our feelings and sensations relate to one another.
    • The vagus nerve plays a crucial role in controlling specific bodily functions, such as the heart and gut, while also influencing emotional states. Further research into this nerve could lead to better mental health treatments.

    📝 Podcast Summary

    Emotions as a Neurobiological Process

    Dr. David Anderson explains that emotions are a subcategory of states which are driven by our nervous system and brain-body connections. Internal states like emotions, sleep, arousal, and motivation control behavior by changing the input-output transformation of the brain. Understanding emotions as a state puts the focus on it as a neurobiological process rather than a psychological one. Feeling is the tip of the iceberg, whereas emotions are a class of state that controls behavior. States can be broken down into different facets or dimensions. This understanding of emotions and states is important in studying mental health and mental illness, as it has direct implications for the future of mental health treatments.

    Properties of Emotions and Their Connection to the Brain

    Emotions have important properties like persistence and generalization that distinguish them from motivation states. Persistence is an important feature of emotion states and refers to their ability to outlast the stimulus that triggered them. Generalization is also an important component of emotion states that make them applicable to different situations. Arousal and valence are different axes that can be engaged by different neurochemicals and circuits. Different forms of arousal can be behavior-specific, which suggests that arousal is not unitary. Understanding how the components of states are encoded in the brain can open up a range of questions for research.

    Understanding neural mechanisms of aggression in mice

    Aggression is not just an external behavior; it is also dependent upon an internal state that can be anger, fear, or hunger. Different types of aggression are generated by different neuro circuit mechanisms in the brain. Aggression can be stimulated by optogenetics in mice using specific neurons in the venture medial hypothalamus (VMH) region. The experiment does not work with electrical stimulation of mice because it activates fear neurons as well, which dominate aggression circuits. Offensive aggression, which is rewarding to male mice, can be triggered by the optogenetic stimulation of VMH in mice. Understanding the different types of aggression and their neural mechanisms can help us develop better solutions for controlling aggressive behaviors.

    Understanding the Complexity of Aggressiveness in Animals

    The state of aggressiveness is multifaceted, and it depends on the type of aggression and different circuits are involved. Some regions like the substantial in might be a final common pathway for all aggression. Offensive and defensive aggression can be difficult to differentiate. Defensive behaviors and fear arose before offensive aggression, which might be the reason why they are placed together in the circuitry. Animals first and foremost have to defend themselves from predation by other animals, and maybe it's only when they've warded off predation, they can start to think about who's going to be the alpha male in their group. The brain regions and cell populations might have evolved by duplication and modification.

    The complex relationship between fear and aggression and its brain mechanisms.

    Fear can inhibit offensive aggression while enhancing defensive aggression, and stimulating fear neurons can stop a fight dead in its tracks. Fear dominates over aggression hierarchically, but the exact mechanism of inhibition is unclear. The VMH has a role in controlling aggression and fear behaviors, but it also plays a role in metabolic functions. The intermingling of these functions may be important for the brain to prioritize and shut down specific behaviors. The concept of hydraulic pressure towards a state, such as sleep or anger, is multifactorial and complex, but understanding homeostatic behaviors can help break down and analyze this idea.

    The Brain's Need-Based Behaviors and Aggression

    Our need-based behaviors work like a thermostat model of the brain where we have a set point. When we feel hungry, we need to eat, when we feel thirsty, we need to drink, and when we feel hot, we need to get to a cold place. The pressure that builds up is due to our need for something specific. However, aggression does not accumulate like that. Stronger activity in certain regions of the brain control aggression, mating, and feeding behaviors. When releasing aggression, it needs to be exerted on something. Similarly, the drive state generated by stimulating neurons in hypothalamus needs some external object to unplug it. Addiction to pornography can influence humans to abstain from seeking mates, but they resolve this issue on their own.

    The Role of Brain Region Stimulation in the Internal State of Mice

    The internal state of a mouse whose VMH is being stimulated or a mouse whose brain other brain region that can stimulate the desire to mate for seeking and finding of sexual partners and or long term mates is different than prior to that stimulation. Presumably, there is arousal and neuroendocrine activation of stress response when the fear neurons that sit on top of the aggression neurons are activated up to genetically in the same way, in the animal. The neurons in VMH that control aggression are labeled with the estrogen receptor in male mice and other labs have shown that the estrogen receptor in adult male mice is necessary for aggression. Testosterone and estrogen play a role in generating aggression.

    The Role of Hormones and Neural Switches in Sex-Specific Aggression

    Female mice exhibit aggression only during nurturing and nursing their pups, while male mice are always aggressive. Estrogen and progesterone play a crucial role in aggression in male mice and likely in male humans. Females have a switch in the brain that changes their response from sex to aggression when becoming a mother, controlled by two subsets of estrogen receptor neurons. In fruit flies, both male and female have sex-specific fighting neurons, but females have a female-specific fighting neuron and a common neuron that activates the female-specific neuron. The complexity of sex-specific populations of neurons may be a mechanism of different behaviors between sexes.

    The Complexity of Aggression and Mating Behavior in Animals

    Mating behavior in animals can involve aggression, but it's not always species or context specific. The brain regions controlling aggression and mating behavior are complex and interact with each other. Nursing mothers become aggressive to any intruder but it's unclear if lactation is required. The changes in hormones during pregnancy can make female rats aggressive to some extent but the biology of aggression and mating behavior is not fully explored. There are neurons in the VMH brain region that selectively activate during male-female mating encounters and may be involved in mating behavior. The brain regions controlling male sexual behavior are different from those controlling aggression and mating behavior.

    Connections between Love and War Neurons in the Brain

    The brain has interconnections between make love (mating) and make war (fighting) neurons, with some mutually inhibitory connections to prevent animals from attacking a mate during mating. Fetishes may represent repetitive conditioning where something aversive or disgusting is repeatedly paired with a rewarding experience, changing its valence, and producing anticipation of reward. Human neuroscience lacks tools to probe and manipulate neuro circuitry in this regard. The medial preop optic area contains neurons for mating and temperature regulation, which may relate to the menstrual/ether cycle. Understanding the complexities of the brain's wiring and interactions can shed light on primitive behaviors and motivations and their expression in human behavior.

    Neuronal Activity and Behavioral Connections in the Medial Preoptic Area.

    The medial preop optic area contains different subsets of neurons that are active during different behaviors, including mating and aggression. Thermo regulatory neurons also exist in the area, which could be connected to energy expenditure and aggressiveness. Arousal and relaxation also play a significant role in the mating process. Mounting behavior can reflect dominance or sexual interactions, but it's difficult to distinguish between them since they look similar. While measuring body temperature can predict ovulation in women, relying on temperature alone for contraception is not recommended. Overall, this discussion highlights the intricate connections between various behaviors, systems, and regulators in the body, making it a fascinating and complex area of study.

    The Complexities of Mounting Behavior in Male and Female Mice

    Mounting behavior in male mice can be both reproductive and agonistic aggressive and can be distinguished based on whether it is accompanied by ultrasonic vocalizations or not. Different brain regions are maximally active during these different types of mounting. Animals display chasing and mounting behavior for different purposes, and the intent of such behavior may differ depending on individual and context. Female mice may also display male-type mounting behavior towards other females, and stimulating the same population of neurons in females as in males can evoke male-type mounting towards either a male or a female target. However, it is important to note that linking animal behavior to human behavior is inappropriate and dangerous, as humans possess additional neural circuitry and pathways that allow for context.

    The periaqueductal gray: a complex region of the brain controlling innate behaviors.

    The periaqueductal gray (PAG) is a complex region in the brain that has been implicated in a range of innate behaviors, including fear, running away, freezing, mating, and pain modulation. PAG acts like an old-fashioned telephone switchboard, where different regions of the brain send projections to different sectors of the PAG. Neurons in these different sectors control different types of behavior when stimulated. PAG could be involved in endogenous analgesia, where animals do not feel pain when they are in a high state of fear, and this analgesia could be mediated by peptides in the adrenal gland. However, the mechanisms underlying pain modulation in the PAG still need to be fully understood.

    Tachykinin and its Role in Aggression and Anxiety.

    Tachykinin, a neuropeptide that controls aggression and pain, is present in flies, mice, and humans. Social isolation increases the level of tachykinin in the brain, leading to an increase in aggression, fear, and anxiety. Drugs that block the receptor for tachykinin, such as Osanetant, have been shown to inhibit the effects of social isolation. Osanetant has a good safety profile in humans and has potential to be used for people who experience social isolation, stress, or bereavement stress. However, pharmaceutical companies are not always eager to test this drug despite its translational application in humans. Understanding the role of neuropeptides such as tachykinin can give insight into complex behaviors and may lead to the development of new therapies for emotional and physical pain.

    Retesting Failed Drugs to Treat Other Indications.

    Pharmaceutical companies are reluctant to retest drugs that have failed clinical trials due to the huge cost involved. However, many of these discarded drugs could be useful in treating other indications such as stress-induced anxiety or aggressive behavior. Dr. David Anderson believes that despite the fact that animal experiments with drugs may not always predict how humans will respond, there is good reason to think certain brain regions and molecules are evolutionarily conserved and would play a similar role in humans. Therefore, these drugs should be tested again on humans and even pets suffering separation anxiety to understand better their efficacy. It is essential to test and explore all possible medical treatments to support not just human welfare but also animal welfare.

    The Mind-Body Connection: Exploring the Effects of Social Isolation on Neurochemical and Neurobiological Changes.

    Social isolation can drive powerful neurochemical and neurobiological changes, which researchers hope to explore further in the context of TKI kindin 1 and 2. The somatic marker hypothesis suggests that our subjective feelings of emotions are associated with sensations in certain parts of the body, such as the gut or heart. This bidirectional communication between the brain and body is mediated through the peripheral and central nervous systems and the vagus nerve. Understanding this mind-body connection is important for neuroscientists and the general population to accurately think about emotions and behaviors.

    The Vagus Nerve: A Vital Connection Between Body and Brain for Emotional States

    The vagus nerve is a bundle of nerve fibers that senses and influences the contraction of visceral organs like the heart and gut. Different vagal fibers control specific bodily functions, and researchers are just beginning to understand how they play a role in emotional states. Further study and technology development to turn on or off subsets of fibers within the vagus nerve could lead to a better understanding of mental illness and mental health treatments. The connection between the brain and body is vital not only for the gut but also for other organs, making it a central feature of emotional states.

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    LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House
    Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:00:15) Live Event Recap: The Brain Body Contract (00:00:36) Sponsor: AG1 & Eight Sleep (00:02:50) The Power of Mindset on Stress (00:05:23) David Goggins: A Case Study in Resilience (00:09:59) Exploring Time Perception & Frame Rate (00:18:20) Jet Lag Protocol: Adjusting to New Time Zones (00:26:44) The Science of Neuroplasticity (00:26:49) The Transformative Power of Psychedelics (00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights (00:36:12) The Science of Sleep: How Temperature Affects It (00:39:38) Understanding Stress Response & Habituation (00:41:20) Personal Anecdotes (00:47:00) Finding Your Passion: Advice for the Youth (00:51:20) Closing Thoughts & Gratitude Disclaimer
    Huberman Lab
    enApril 19, 2024

    GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine

    GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
    This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.  We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.  Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness. We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake. This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance. The next episode in this special series explores the relationship between sleep, memory, and creativity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep Structure (00:01:29) Sponsors: BetterHelp, LMNT & Waking Up (00:05:42) Sleep Phases & Lifespan (00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals (00:20:19) Adults & Biphasic Sleep, Modern Society (00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility (00:29:07) Genetics & Chronotype (00:31:42) Sponsor: AG1 (00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness (00:40:09) Naps, Positive Benefits, Nighttime Insomnia (00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess (00:58:15) Nap Capacity, “Liminal” States & NSDR (01:07:37) NASA Nap Culture, Power Naps (01:11:49) Sponsor: Eight Sleep (01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol (01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline (01:28:20) Caffeine, “Nappuccino”; Hot Drinks (01:38:28) Adenosine Clearance, Sleep  (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality (01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol (01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing (02:04:33) Polyphasic Sleep, Adverse Effects (02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep (02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 17, 2024

    Dr. David Yeager: How to Master Growth Mindset to Improve Performance

    Dr. David Yeager: How to Master Growth Mindset to Improve Performance
    In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance. We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement. Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success. For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman ROKA: https://roka.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Yeager (00:01:49) Sponsors: AeroPress & ROKA (00:04:20) Growth Mindset; Performance, Self-Esteem (00:10:31) “Wise” Intervention, Teaching Growth Mindset (00:15:12) Stories & Writing Exercises (00:19:42) Effort Beliefs, Physiologic Stress Response (00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets (00:29:28) Sponsor: AG1 (00:30:58) Language & Importance, Stressor vs. Stress Response (00:37:54) Physiologic Cues, Threat vs Challenge Response (00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset (00:53:58) Sponsor: Waking Up (00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone (01:06:28) Growth Mindset & Transferability, Defensiveness (01:11:36) Challenge, Environment & Growth Mindset (01:19:08) Goal Pursuit, Brain Development & Adaptation (01:24:54) Emotions; Loss vs. Gain & Motivation (01:32:28) Skill Building & Challenge, Purpose Motivation (01:39:59) Contribution Value, Scientific Work & Scrutiny (01:50:01) Self-Interest, Contribution Mindset (01:58:05) Criticism, Negative Workplaces vs. Growth Culture (02:06:51) Critique & Support; Motivation; Standardized Tests (02:16:40) Mindset Research (02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 15, 2024

    Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep

    Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
    This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.  Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”  We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.  This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.  The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improving Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light (00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep; Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol & Sleep Disruption (00:40:01) Food & Sleep, Carbs, Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking (00:55:52) Caffeine Metabolism & Sleep, Individual Variation (01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep Deprivation & Exercise (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep Optimization, Electric Manipulation (01:50:07) Temperature Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise, Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia (02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 10, 2024

    Coleman Ruiz: Overcoming Physical & Emotional Challenges

    Coleman Ruiz: Overcoming Physical & Emotional Challenges
    In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds. Note: This conversation includes profanity and topics that are not suitable for all audiences and ages. For show notes, including additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Maui Nui Venison: https://mauinuivension.com/huberman  Eight Sleep: https://eightsleep.com/huberman  Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Coleman Ruiz (00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep (00:06:06) Childhood, “Wildness” (00:13:24) Wrestling, Combat Sports & Respect (00:22:26) Divorce, College Applications & Naval Academy (00:29:51) Sponsor: AG1 (00:31:22) Prep School, Patriotism, Fear (00:40:08) Growth Mindset, 24-Hour Horizon (00:43:02) Naval Academy, Mentor, Focus (00:52:45) Wife, Work Ethic (00:59:23) Sponsor: Plunge (01:00:51) Navy SEALs, BUD/S, Hell Week (01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion (01:16:30) Patriotism, Navy SEALs, Green Team (01:22:15) Advanced Training, Tier One, Free-Fall (01:26:13) Special Operations, Deaths & Grief (01:36:08) Mentor Death & Facing Mortality (01:47:49) Warriors & Compassion; Trauma, Family (01:52:37) Civilian Life Adjustment (01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD (02:07:03) Massage, Perspective, Space-Time Bridging (02:14:10) Psychedelics, Connection, Warrior Culture (02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol (02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality (02:30:42) Suicide, Asking For Help & Support (02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology (02:44:54) Healing Process: Unsatisfaction & Asking For Help (02:54:03) Daily Routine, Movement, Nutrition (03:02:22) Manhood, Range, Parenthood, Surrender (03:10:08) Current Pursuits (03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 08, 2024