1183. Tijd voor Andrew Huberman.

Huberman was in zijn jeugd een straat-schoffie. 

Een LA-skate-board-punk-rocker. 

Hij zag zijn vriendjes sterven aan overdoses of in de gevangenis komen. 

Rond zijn 20ste besloot hij dat het anders moest , maakte zijn middelbare school af en ging studeren.  

Nu is hij al jaren een professor met veel oog voor de nieuwste ontwikkelingen, en zaken als verslaving begrijpt hij 'van binnen uit' omdat hij ook verslaafd was. 

Gisteren heb ik flarden gehoord van de twee podcasts die ik hieronder weergeef. 

Ik denk dat het heel interessante informatie is. 

Ik geef de tijds-stempels twee keer:  de bovenste versie is goed leesbaar, en de onderste is aanklikbaar. 

Hij wordt gesponsord, en lees vier minuten lang een reklame voor. Dat segment heb ik paars gemaakt.  Dat kun je overslaan.

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Using Your Nervous System to Enhance Your Immune System | Huberman Lab Podcast #44

https://youtu.be/poOf8b2WE2g

 

Links:

How and Why The Immune System Makes Us Sleep - https://www.nature.com/articles/nrn2576

 

Leesbaar:

Timestamps:

00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia

00:03:00 Sponsors: ROKA, Athletic Greens, InsideTracker

00:07:41 Foundational Tools & Practices for a Healthy Immune System

00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System

00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)

00:21:06 The Adaptive Immune System: Antibodies

00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing

00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods

00:34:20 Some Interleukins Are Anti-Inflammatory

00:34:56 Sickness Behavior

00:39:08 Some People Seek Care When Sick, Others Want to be Alone

00:42:00 Sickness Behavior & Depression: Cytokines

00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido

00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness

00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State

00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP

01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast

01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline

01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity

01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine

01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick

01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure

01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis

01:46:09 Histamines, Mast Cells

01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing

01:53:40 Mechanistic Science & Ancient Practices

01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

 

Aanklikbaar:

Links: How and Why The Immune System Makes Us Sleep - https://www.nature.com/articles/nrn2576 Timestamps: 00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia 00:03:00 Sponsors: ROKA, Athletic Greens, InsideTracker 00:07:41 Foundational Tools & Practices for a Healthy Immune System 00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System 00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals) 00:21:06 The Adaptive Immune System: Antibodies 00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing 00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods 00:34:20 Some Interleukins Are Anti-Inflammatory 00:34:56 Sickness Behavior 00:39:08 Some People Seek Care When Sick, Others Want to be Alone 00:42:00 Sickness Behavior & Depression: Cytokines 00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido 00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness 00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State 00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP 01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast 01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline 01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity 01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine 01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick 01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure 01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis 01:46:09 Histamines, Mast Cells 01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing 01:53:40 Mechanistic Science & Ancient Practices 01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

                    ==========================

Nutrients For Brain Health & Performance 

Huberman Lab Podcast #42

https://youtu.be/E7W4OQfJWdw

 

Links:

Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/...

Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586

Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643

 

Timestamps:

00:00:00 Food & Brain Function Introduction

00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting

00:04:19 Sponsors: Roka, Athletic Greens, Headspace

00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online

00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health

00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)

00:20:35 Phosphatidylserine (Tool 2: 300mg/day)

00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)

00:28:26 Hydration & Electrolytes (Tool 4)

00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)

00:32:22 Creatine for Cognition (Tool 5: 5g/day)

00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)

00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation

00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs

00:55:25 Taste is 100% In your Head

00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)

01:06:14 Capsule Probiotics, Brain Fog

01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism

01:12:11 Hard-Wiring & Soft-Wiring

01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context

01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)

01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)

01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars

01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)

01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements

 

Links: Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/... Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586 Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643 Timestamps: 00:00:00 Food & Brain Function Introduction 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting 00:04:19 Sponsors: Roka, Athletic Greens, Headspace 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health 00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day) 00:20:35 Phosphatidylserine (Tool 2: 300mg/day) 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold) 00:28:26 Hydration & Electrolytes (Tool 4) 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week) 00:32:22 Creatine for Cognition (Tool 5: 5g/day) 00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries) 00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs 00:55:25 Taste is 100% In your Head 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods) 01:06:14 Capsule Probiotics, Brain Fog 01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism 01:12:11 Hard-Wiring & Soft-Wiring 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods) 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences) 01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption) 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements