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. We are now live
today with our annual and lifetime members
of the urine Lab podcast premium channel first off. I just want to welcome everyone. Thanks so much for being here. I hope you're having a good holidays and
I'll wish you a happy new year at this point and again at the end. I want to kick off our discussion today by just highlighting some of the incredible things that you all have already done the premium channel as most of
you presumably know
Provide support for important research. And when I say important research, we can Define that as research
that is done on humans with humans with their consent, of
course that we believe stands the highest probability of leading to
New Quality treatments and improvements
in mental health physical health and performance so support from the premium channel that is from you has already allowed us to make several substantial gifts to various Laboratories as well as some other some other endeavors. So I'll just quickly tell you where those funds have gone and then I'll tell you something really truly exciting about where we're headed in 2024. We'll get to the questions in a moment, but I think this is important to here.
First of all, we made a year-long gift and when I say you're long gift we're talking gifts that I certainly can say from my perspective as a researcher who's run a laboratory for a very long time. These are the size gifts that allow researchers to do research that they otherwise would not have been able to do they pay salaries. They pay for materials in the laboratory. They pay for the sorts of things that allow signs to happen. That would not otherwise happen. We made a gift of doctor Alia crumbs.
Tori at Stanford in the department of psychology she studies mindset some of you may have seen the episode with Ali as she's called, dr. Crumb on the human Lab podcast. She's staying mindsets and how they affect both mental health and physical health in children and adults and that work. Hopefully we'll get a report back on at some point soon about how those mindsets can improve performance in school work Athletics and other areas of life. So the idea here is that you supported that work through the premium channel.
And then that work can happen and then we can get the information about what the conclusions of that work are out into the general population meaning into the public so that people can benefit from that knowledge right away. And in many cases Implement that knowledge. We also made a gift to dr. Sachin Panda at the Salk Institute for biological studies such and panda is an expert in circadian biology and intermittent fasting and the study he is using those funds for relates to intermittent fasting as a specific tool for improving mental health. We also
To give to dr. Carla shots in at Stanford University School of Medicine. She's studying how the immune system and maternal conditions and in especially infections or various kinds that pregnant women sometimes encounter or get can affect the developing fetal brain and that work also relates to stem cells. I know there's a lot of excitement about stem cells nowadays. So I'll give you an update on that as soon as I can. We also made a substantial gifted doctor Joanna stained glass at Columbia University School of Medicine. Dr. Stein glass has not yet been on the
Podcast but hopefully she will have time to come on the podcast at some point soon. She's studying and developing novel treatments for eating disorders. If you didn't see the episode on healthy and disordered eating sadly. Anorexia nervosa is the most deadly of all the psychiatric conditions. That is a great number of patients that have anorexia nervosa. Unfortunately go on to die malnourishment and things related to malnourishment. So it's a critical critical issue that's not talked about enough and
Frankly is not well funded enough at the level of federal funding but through your support. There's now
funding siphoning into
her laboratory and she's directing those funds directly at novel treatments based on neuroscience and
habit formation for eating disorders. Anorexia and others Eating Disorders.
Dr. Nolan Williams also at Stanford who does work on transcranial magnetic stimulation, which is a tool to non-invasively alter neural circuits in the brain for purposes of relieving depression and PTSD.
And excitingly dr. Williams laboratory also combines TMS transcranial magnetic stimulation with psychedelic treatments in particular ibogaine, but
also psilocybin there's a lot of excitement
about that and then last but certainly not least. We also funded a chronobiology conference. They were desperate for funds reached out and we were delighted to provide the funds for that conference. Those funds allowed graduate students and postdocs who come from
Vittorio's that couldn't afford to send those students and postdocs that conference to attend that conference and I must say from a lot of years of experience in the scientific Community the ability to attend these high-quality meetings is absolutely critical for those young scientists to be able to glean important information and go back to their own Laboratories and to make novel contributions also can be the difference between a new collaboration gettin spark'd up or not. And I should just mention that the Research Laboratories that we fund were at a much higher level than the conferences, but
Conferences I think are also really
important way to direct funds
for those of you don't know chronobiology is how the timing of light temperature and exercise and eating
affect health. So all things that I think people are interested in
so that's it for what we covered and what we supported in 2023 or very proud of the support that we were able to provide thanks to your help and I'm very very excited to announce that while in 2023. It was sicom us that you were allowed podcast through your premium.
Support that allows us to make that support and we had a matching donation dollar for dollar donation from the tiny Foundation heading into 2024. Tiny Foundation is going to continue to do a dollar dollar dollar for dollar match scuse me, which is exciting and we've brought on in addition to that two other donors who are going to also do dollar for dollar donation. So in other words for every dollar that the human lab premium channel has or raises in 2024, there will be three dollars to match that so this is phenomenal and
and what it means is that the sicom and huberman lab podcasts are now doing what's considered on
University campuses as major philanthropy. So very exciting.
And so thank you all so very much for your support. You are making a difference in the research and I don't just say that I know anytime there's fundraiser things that
sort by the way, this is not a fundraiser This Is Us thing saying thank you to you
but it's always hard to know where those funds go and we make sure that the whole process is very streamlined. We cut the fat
on the on it
in every Dimension so that
The
money can go to discovering new tools for mental health physical health and
performance. So thank you so much.
Okay. First question is up Carolyn a writes. I am interested in studies about the anterior mid cingulate
cortex. Oh, yes such an interesting structure. Would you please
share any information regarding those? Thank you for all you do in the advancements. I thank you for all you do and the advancement of science Carolyn and others listening. Okay, so they enter mid-single cortex for those of you that
may not have seen the episode on Willpower and tenacity. But even if you have is a region of the brain that is involved in leaning into difficult challenges of all kinds this is an area of the brain that gets larger when we Embrace effort that leads to a bit of internal anxiety, but it's something that's good for us in adaptive thing. And this is an area of the brain that gets smaller when we don't
engage in challenging Endeavors now,
we need to Define challenging endeavor.
Very specifically
challenging Endeavors that stimulate the growth of the anterior mid cingulate cortex are challenging Endeavors that we would prefer not to do. We may want the end goal. Right? So we may want the consequence of the exercise the consequence of the learning the consequence of whatever the challenge is, but that the challenge itself feels uncomfortable in here. Of course, we want it to be uncomfortable
but safe challenges is what is what's going to grow the interior mid cingulate cortex.
Now another thing about the intermixing like cortex that's important. Is that for
People that end up being successful Dieter successful pursuit of Fitness for people that complete a degree or finish an exam or things that sort the intermixing like cortex because bigger for people that fail to do the work required to prepare. So the preparation that is the anterior cingulate cortex actually shows a bit of atrophy. So the band room it seemed like cortex is an anatomical and no reflection of willpower and tenacity and I think what people get wrong over and over about the sorts of
Findings is that the intermixing like cortex is really responding to a variety of inputs as a lot
of different inputs and outputs. We know that based on neural circuit racing, but
it absolutely responds best to things that feel like that they are indeed difficult that they are a challenge. So if you're like me and you enjoy certain forms of exercise and it's just pure Bliss for you the whole way through that's not going to grow your interim and cingulate cortex. However, if you add a bit of let's say higher intensity work, I like doing a long run or hide.
On Sundays, I don't do Sprints too often at the end of that. But if I were to do a couple Hill Sprints at the end and I really don't like this. This is rough. This sucks. That's actually the sort of thing that's going to stimulate the entertainment cingulate cortex the interim it cingulate cortex since Caroline you asked about studies was actually discovered in cases where people were stimulating this brain area and the subjects these were people receiving neurosurgery for other reasons reported feeling like something was impending some not impending doom, but there was some
Challenge like they were going to head into a storm something challenging was coming but the other subjective feeling that they reported was feeling like they could lean into it like they're ready for their ready to meet that challenge. So what you're looking for when you are interested in growing your interim and cingulate cortex. I'll tell you why that's a good thing to do is you're looking for that feeling of leaning in to challenge that friction if something is too easy or it's too delightful that's not going to contribute to your interim and cingulate cortex function and growth. I might contribute
Other things indeed it will and life isn't all about leaning into challenge. But why would you want to stimulate your interior mid cingulate cortex in this way? And by the way, those challenges can come from physical Endeavors and come from language learning it come from a hard conversation that you're you've been putting off that's hard for you to have Lord knows we all I'll have those aspects of Our Lives the things that were putting off or that are hard for us where that feel difficult again. Keep these Endeavor safe. Never want to do anything that would damage your mental health or physical health, but leaning into challenge in that way.
Does seem to activate and grow the internment singlet cortex. Now, the advantage of that is that there are studies scuse me showing that the
so-called super agers the
super agers. I don't like that name so much. It should it's a bit of a misnomer they call them super agers, but they really should be called
super non agers because these are
people who seem to maintain healthy cognitive function much longer than most
individuals their memory. Their
IQ is remain stable into their much much later Decades of their life or
or even improves over time and then the correlation again, this is correlation. But these are these people's entertainment cingulate cortex does not atrophy and in general what the studies point to in there still needs to be more data collected on this is that these people are regularly engaging in things that are hard for them
and challenging and they've embraced that challenge so lots to say it
about interim it cingulate cortex, but I think that
grabs the top contour and I'm a big fan of trying to do something
difficult at least one thing ideally every week.
And perhaps even everyday a little bit. It doesn't take much maybe even just five minutes. It's that friction that feeling are I don't want to do this. I can't do this and then continuing to practice or continuing to lean into that challenge safely. Of course
that is going to grow that intermittent signal it
cortex and I just think that's amazing right? We are so much about brain atrophy and memory loss and etc. Etc. As we get older a lot of data now about how to preserve healthy physical function here. We're really talking about how to maintain healthy cognitive function and the interment singlet cortex seems to be a
barometer.
Order of how well we are doing that
Marquess asks, would love to hear more about an evening routine and not just morning, especially when it comes to light. Oh, I love this question. I love this question because I've made a lot of changes in the last year related to this because you know, there's this guy on the internet that talks about the
importance of getting morning sunlight. Just kidding there are several of us but and gals but I suppose I've been quite vocal about the importance of getting morning sunlight as soon as possible after waking and of course, of course, of course unless you have
I'm not aware of if you wake up before the sun comes out people always ask. What do I do? You wait till the sun comes out it's
overcast you get outside a bit longer if
you want to wake up before the sun comes out turn on bright artificial lights these days. I've actually been playing around a little bit with some bright artificial lights before I because I tend to wake up before the sun is out. It's the winter months. But in any case, I've talked a lot about the morning routine in the early part of the day and a bit about the
afternoon part of the day
evening routine. Okay. Well, I'll tell you I deal and then I'll tell you.
What I do I'm always shooting for ideal, but I'm human. I think there's this idea on the internet that I've seen that my whole life is protocols protocol protocol protocol and indeed. Sometimes it looks like that and indeed. Sometimes it doesn't I'm human things
happen. We all encounter different
challenges. So to answer your question question directly Mark, I think it's I know it's very important that if possible that you get a little splash of sunlight in your eyes in the
In an evening. Why
why is that important and what we're really talking about here is not necessarily seeing a sunset at the beach. Although that would be great. If you could do that, but getting some sunlight in your eyes before the sun goes
down maybe for 5-10 minutes.
It's not as important as the morning sunlight, but it does have a great benefit and the benefit is it adjust the sensitivity of the neurons in your retina and and your brain such that it protects you against brighter artificial lights later in the
evening now doesn't protect you
completely but what it does is if
Emily and this is true bright light viewed for 15 seconds or more between the hours of 10 p.m. And 4
a.m. I'm talking about somebody on a standard schedule not shift worker
Bright Lights viewed for 15 seconds or more between the hours of 10 p.m. And 4:00 a.m. Can dramatically quash melatonin levels melatonin being the hormone gets involved
in feeling sleepy and falling asleep. It does other things as well. Of course, it's secreted from the pineal.
We know based on a really nice study published in science reports that if you view that afternoon late afternoon evening sunlight not to be too strict about the time yet, you know, pop your sunglasses off as long as you can do that safely get some sunlight in your eyes or if you can't look directly at the Sun and by the way never stare directly at the Sun at least getting some daylight in your eyes before the sun goes down that can offset that melatonin reduction by about 50 50 percent which is pretty impressive. Now you would still do well to dim the lights in
Evening and one thing that I've been playing with recently is using red lights. So a lot of people when they hear red lights they think oh you're talking about, you know, Red Light Panel, which that has its uses those tend to be very bright red lights or you know portable red light. I actually use a small portable red
light looks like a piece of thick piece of toast. I use that for other
reasons. This is not what we're talking about with evening routine with evening routine. It can be beneficial and very very cost effective.
To get some red bulbs and put them in say the bedroom where you read before you go to sleep or in a particular room in your house you tend to spend time and in the evening makes for a nice mellow feel but it also does several other things. First of all it if they're the correct red bulbs and I'll mention the ones that I've been using in a moment. They eliminate all the blue wavelengths that tend to be
stimulating for the what
we call the nor adrenergic system. So adrenaline noradrenaline cortisol.
Indeed. There's a study shows that when shift workers who have to be up at night use red lights of the type that I'm describing when they work on a red light. They have less of
a cortisol increase than where they to work under standard fluorescent lights or even standard LED lights.
So number one thing would be dim the lights in the evening and at night as much as you safely can
to perform whatever functions you don't follow you don't burn yourself with the stove, you know, you have to write and do work as I often. Do you need light
but to the extent you can shift a red light?
It's that can be helpful and many people many people and myself included find that you get sleep here when you do that, so I might just do this for the last hour of the evening. Even if I'm up till 10:00 or 11:00 or if I do it earlier than I tend to get really sleepy. But those red lights, you know, I
have a little lamp above my bed. I'll do that if I'm going to read in bed. I
make it much easier fall asleep probably because of the reduced cortisol associated with eliminating the blue wavelengths and they tend to be fairly dim and now there's one brand of red light that you actually
It can actually will work on a dimmer. So this is important. I suppose you could use a red party lights or Christmas lights. Those can be very
affordable. Some people do that, but it's kind of festive feel in the
room other people like myself will use a red light. That's dimmable. I want to mention that what I'm about to say. I don't have any Financial relationship to this company in terms of the bulbs red light panels are different. I
use the Juve. I used you've
type but for red lights that for the
It's I'm talking about that would go into a standard lamp and that you Dim where as a very different purpose, right? The red light panels have a very different purpose
than red bulbs that you would put into a standard light fixture.
The dimmable ones are called they you can find them as red light and just put
Bond. It's a the
technical name of the company is
sorry. Forgive me for Googling
this now. Yeah, it's a bond charge Bo n separate word
charge and
those are dim.
And they have the proper wavelength. So that's what I use. They're not super cheap, but they're not expensive either in comparison to most
red light therapies or something. So
we're not about red light therapy. We're talking about reducing the overall amount of blue light in your environment Etc. Now for many people who don't want to purchase something new. And again, I have no Financial relationship
to bond charge. So I don't glean any thing I buy them with my own money and I just have one or two of them and I dim the lights even those red lights. I didn't while I'm reading at night and then fall
asleep.
If you don't want to use red lights for whatever reason then you would be wise to just dim the lights that you have and where possible to have those lights be set fairly low in your room environment. Now, why would that be? Okay? Well, first of all the cells that activate the alertness system in the
brain through via the retina your
I tend to
look up into your environment and that makes sense because they're essentially there to view sunlight and the presence or absence of sunlight,
but in addition to that think about it, logically if I take a flashlight and I shine a beam
Ground or at a tree in the
yard. It looks very bright, but you're not getting all those photons in your eyes, right? You're seeing it at a distance as opposed to shining the light in your eyes. It's very very bright. Okay. So when you have lights that are overhead and going into your eyes, it's very different than the light being on the floor or on a Surface. This gets back to something that I often get asked. How could it be that viewing sunlight through a window takes 50 times longer to activate your circadian system than it does when you step outside. Well, let's think about that when you step outside their sunlight every
where if you face the sun there's even more coming at you, but when you're inside unless there's a beam of light coming through that window and the window is very clear or open for that matter. You're not really getting the light in your eyes in the same way that if you're
outside with the sunlight in your eyes right
is the same thing as like looking at a beam of light from a flashlight
against a wall versus the beam of light going at your eyes.
Okay? So we talked about dimming the lights setting them low in the room the it's not red light therapy, but changing over to Red Lights Bond charge is probably just one of many out there.
I've seen it done pretty nicely with just somebody
people got red party lights go on whatever your favorite search engine sales
site any of the red lights and you could do that that's going to be better than any blue lights. And then if you're going to be on your screens, here's what I suggest is a short cut function in your phone where you can triple click to switch your phone over to eliminate all the blues. This is very different than just using the nighttime function very different and I think we should probably put out a video on how to do this. But what you do is you go into the accessibility function on your
Phone you go into color filters and then you drag down the the blues but that's not how your phone is going to be said all day because then you don't see anything that's in blue, but you can introduce a triple click function. I'll put out a clip soon on how to do that. And so when I go to sleep at night or in the evening, what I'll do is I'll triple click and I'll switch my phone over to to read only and that's completely zero cost by the way. It doesn't cost anything and then in the morning when I wake up it click on
turn on although I try and get the sunlight in my eyes before I look at my phone.
Okay, Tom. Mmm.
Asks light therapy recommendations for those that live in northern regions with limited morning light or too cold to get outside for Morning Light Dark when waking do red light therapy great
question and take a sip of this bone broth because the radome speaking if I try and keep this up for an hour and a half. I might get a little horse
red light therapy is different than what I just described red light therapy is the use of red light panels that can be smaller panels like the small Juve that I use which is a units about the size of a piece. I guess they call it.
Texas toast right place you texted a thick piece of
toast. I don't know maybe someone knows why it's called Texas toast
because it's big
it's about the size of a piece of toast provides very bright red light and in between those red lights on there there tends to be near infrared light so far red. So, you know to biologists read doesn't mean as much as the wavelength of light so wavelength sudden like the 650
to 800. Nanometers is what we're talking about whereas blue
Just down in the you know, four and five hundreds and really like 535 to you know, low sixes. Like the rainbow right red, orange. Yellow green blue.
There are also larger red light panels and nowadays. I also see a lot of advertisements or red light panels you guys she lie down and red light beds. Here's the story red light will often be marketed as the most powerful the most intensity the most locks most important is the proper wavelengths or are the proper.
Wavelengths so that's why I use the Juve because you has the proper wavelength of red and far red the distance to view a red light of that sort generally is about 18 inches sometimes a little closer. Now, sometimes people will put red light on different parts of their body. I covered a bit of this in the light and health episode but red light because it's longer wavelength light can permeate through tissues to fairly substantial depth how deep depends on the tissue if you put it up against your skull. Is it going to get
down into your brain? No, it's not going to get through.
Skull
maybe a little bit if it's a very high-powered red light if you're holding a red light of that power at
home. Something's wrong. I do that's a medical that's a medical device.
However, Juve our medical grade red light and near infrared lights and they are quite powerful. They're the right wavelengths. Actually. That's why I
prefer Jews because they are they are medical grade.
They can be directed at your eyes in the morning for the purpose of there's a study out of
Two studies actually out of Glenn Jeffrey's laboratory the University College London showing that viewing red lights at a distance of about 18 inches or so in the morning for people who are over 40, but not for people younger. By the way that can offset some of the age-related reductions in mitochondrial function and vision loss. So I look at a red light in this jute Mi Jus,
Texas toast light or I have a Jew panel at a distance
of about I confess. I stand about 12 to 16 to 18.
Is away and I do not force
myself to look at that light. I don't hold my eyelids open. I allow myself to Blink. So I'm
comfortable truth told you you're probably
close your eyelids and some of that red light is going to get through your eyelids. Not a ton but some so no problem blinking.
You never ever ever want to look at any light sunlight or otherwise red light any light so bright that it's painful to look at if you have to Blink,
it's too bright step back if you have to Blink every once in a while, that's okay. But if you have to Blink in order to close your eyes in order to protect your eyes.
Then you're standing too close
in the morning. You can do red light therapy on skin. You can do it on eyes. Will it wake your system up. Will it provide the kind of cortisol increase which by the way
you want early in the day and
adrenaline and dopamine increase
that sunlight can
provide the answer is no sunlight is unique in that way. However, if you live in an area of the world, that's too dark or
you wake up long
before you get sunlight in your eyes. What can you do? Well, you can flip on artificial lights you do that the opposite of how
Recommend in the evening. You'd want to flip on overhead lights as bright as possible. If you have the disposable income and you want to invest in a 10,000 Lux Light Panel or 900 Lux Light Panel again. I have no Financial relationship to these companies but there's a light panel 900 Lux drawing tablet that I've set on my desk for a number of years recently. I confess I've started experimenting with some of the 10,000 Lux light panels that sit on your dex's desk. Excuse me. Those are very very bright.
And I do use that now if I wake up really early and I'm going to
do some work. I'll turn that thing on and it sure wakes you up
now is it as good as sunlight? No, it doesn't have the
right color features and alternation between
yellow and blue that morning
sunlight has and that evening sunlight
has and without doing a whole tutorial when the sun is low in the sky so called Low solar angle sunlight you'll notice if you take a picture with your phone, it's provides not a cloudy day. You'll see that there's a lot of blue yellow
contrast and that's the optimal stimulus.
That said if it's overcast out, you should still get outside because some of those wavelengths are coming through even though you can't perceive the blue and the
yellow so these you could get a ten thousand looks like but if you can't afford that or you don't want to oh and by the way, those you said on your desk you turn on for 5-10 minutes while you're
making coffee or things of that sort. They actually recommend that you don't keep them on too much. Some people actually can feel a little too euphoric and maybe even get a little headache because it's a lot of blue
light. So that's one thing. The other thing you can do is that if you can't access light of any kinds of
Dark, that's where the cold shower really can help because you get that adrenaline bump early in the day, which is good. So early in the day, you know provided you're not going into states of anxiety as a consequence of it getting adrenaline dopamine
cortisol increases is graded and then as the day goes on in the evening and nighttime, certainly you want to taper the levels of those neurochemicals off now, of course, there's always going to be some cortisol. There's always going to be some epinephrine there always be dopamine in your system. If you
go out dancing you go to a party at night. Should you worry about the light snow? Okay. I am not despite what you might.
Might presume or hear or read? I am not the sort of person who wear sunglasses in a
party. Although the other day. I was at a party and someone was wearing sunglasses. I think it was for other reasons
the
that gives the impression that was something bad going on. I think they were just like looking cool by the way
and they did look cool, but I don't do that and if I drive at night, I don't where I don't wear sunglasses I do and I have been exploring the use of blue light filter glasses in the evening and those red lights in my
But fighting for most people if you get out every once in a while you go out to a late night you go out dancing. You have a party with friends. You get home dim the lights maybe
use those red lights get to
sleep early in the day Bright Lights ideally from sunlight bright bright bright bright bright how bright as bright as possible. And
as many as you is reasonable
except to the
extent that it could damage your eyes, so don't be staring at any Bright Lights excessively. Okay, I think that pretty much summarizes it
and then of course early day, it's really about sunlight or light of other kinds.
Cold water if that's your thing, if that's not your thing, that's fine. There was no tablet that descended down to us telling us that we had to get into
cold water each day. It's an option. It's all an option Dennis from Munich. I love Munich been there in a while, but I used to go amok spunky Munich for a number of times per year and I miss the food I missed a schnitzel
as we approach a new year what health and fitness metrics you recommend checking. Oh good one, and could you share your
Medical Fitness check routine. Okay what I'm about to say, I'm sure we'll
generally jibe with what dr. Peter Atia. Oh, I'm sure you all know who I respect tremendously also grateful to calma close
friend basically
asserts is important for Fitness.
I think if you're going to do a fitness test, you know Peters got it in mind and I generally agree, you know.
No dead lift your body weight 10
times in the same set.
Hang from a bar for a minute or
more. Okay in the same set these sorts of things.
I tend to be far less PE class about it. Frankly. My goal is always the same 48 years old. I've been doing the same training program ever since I was 16.
More or less. I mean I've had you know, you know Peaks and valleys in terms of my consistency based on other obligations. And of course when
I'm sick, I don't train sick people stay out of Jim's please.
Nothing makes me more frustrated than people showing up to get their work out and getting everybody sick.
Here's the
deal.
I try to be capable that is ready for various things what the ability to go on a long hike what's a long hike five to ten miles with some hills the ability to Sprint for the airplane without blowing a
gasket the ability or that means hurting oneself or having a heart
attack the ability to carry some heavy furniture with assistance safely or God forbid to take a trip and not damage myself and of course to have some
Of agility and
coordination. So how does one do that? So what Health Fitness metrics do I recommend checking? Well, I'm going to do this next week because it's the end of the year, but pretty much every week. It's the following three cardiovascular training session one is long meaning an hour to 90 minutes
that's gonna be slow for me. So this could be a weighted hike so wait vested hike or you just put some weight in a backpack or just be a hike if it's really steep or a long slow jog once a week for me. It's jogging or hiking for other.
people cycling or
swimming
Sometime in the middle of week. I'm doing a 35-minute run. So maybe five minutes of warm up and then a faster 35-minute run
could also do it on raw or you could also do it on bike but you're really pushing
up around. I don't know. Maybe I don't tend to measure heart rate, but where it's I could
not hold a conversation. I'm working. I'm working working. I'm not sprinting but I'm working and then another
time during the week a shorter work out of 12 minutes. It's gonna be three minutes of warm up some calisthenics
little bit of cycling on an assault bike or something of that sort of salt bikes.
The ones where you have the handles with the fan
or it could be a rower or it
could be any it's printing a hill and then doing
sometimes one minute on one minute off for 12 minutes sometimes doing 20 seconds on 10 seconds off for eight rounds and it's real work. It's getting the heart rate all the way up vo2max the combination of those three types of cardiovascular training sessions are that I'm ready to Sprint for the airplane. I'm ready to take a long hike anytime. I can go out for a 2-mile run and really enjoy that if I
I need to it's a Readiness thing and I think it covers all bases. Am I ever going to be a marathoner or a champion sprinter with that or am I Lord? No, but that's not my goal
and it never has been ran a cross country race in high school and tell that story another time. It was a lot of fun.
Until I hit the second mile.
The other thing I do three times a week because I work out with resistance training I train my legs one day. So that's calves hamstrings quads.
I trained my torso. So that's I do some pushing for my shoulders and upper chest to him some dips that
kind of thing some pull up some rowing the sort of thing I train
my neck because I'm a big believer in that for the upper spine, but don't don't go at it heavy. It's just really to maintain, you know posture and to make sure that Apple upper spine is supported something that most people neglect.
And then one day a week I do.
Smaller body parts, like I'll do my calves train my calves again biceps triceps. I'll make sure that if there any small body parts that happened to mr. In the middle of the week because of scheduling like rear delts or something. I'll do that maybe a little bit more Network or some ab work. Okay.
Those are spread out about a day apart. I don't get too obsessed with the spacing between those workouts, but they're not all
stacked against one another so it might be in my case. It's
long run on Sunday. This is just how I do it Monday tends to be off. Excuse me long run on Sunday or hike Monday.
Legs, excuse me. Monday is always legs Tuesday off Wednesday. I generally do that shorter run or the Torso work. I'll flip flop
them depending on how my legs are feeling and the next day I do whatever I need to do either the Torso resistance training or the or the 35
minute run and then Friday's that faster
clip cardio Saturday tends to be the smaller body parts biceps triceps etcetera.
I must say these days of the week always have the ability ability to
slide one way or the other. So for instance
if
I'm traveling and I don't get back on Sunday until late. I'll if I was not able to do that training while I was on the road then I will do it
on Monday and then I'll just slide things around so that I finish off the week with everything done and I can get back on
schedule. But the way I've arranged it everybody Park gets it twice once directly once indirectly
and the cardiovascular training is covers all bases.
Why train this way? Well, it ensures strength. It ensures whatever aesthetic changes you want. You can
emphasize working harder and more sets.
For the things that you you know want to bring up certain body parts that are that are weaker. You can certainly recover because you're only training legs once a week, but guess what you're you're doing them on Monday and you're sprinting on Friday. So they're getting hit in directly on Friday. Even if it's on the bike those that fast hard pedaling with resistance is going to make sure that your legs aren't going to atrophy can still get but you can still train them again on Monday again.
So this schedule is designing a very
specific way. None of
the workouts, except a longer
workout on Sunday that
that jogger Runners longer than an hour ever. It's 10 minutes of warm up in 50 50 minutes of work in the gym. Sometimes 60.
Sometimes I'll truncated to 45 or 40 if I'm
really have a bunch of things going on. So
this sort of schedule sounds like a lot but it's not it's
actually a very small investment about an hour a day and not even on Tuesday, which is a rest day.
So what are the metrics that I recommend checking? Well, I'm a big believer that if you're sleeping well and your appetite is consistent and you're feeling generally good at
An important metric. It's a very subjective metric but that's important. Are you sleeping well, or are you waking up sore and you're not able to recover. Are you feeling like no matter how much sleep you get? You can't feel rested
these kinds of things now, there could be other factors involved, but that's the you know, sort of a basic one.
The other one is how much energy and pepper. Are you bringing to your workouts that's important and we're late to
caffeine and fueling and all those sorts of things which we're not talking about right now. It's far too much to talk about here. But we did Cover in the foundational Fitness protocol. By the way, all of this is put into a PDF that's available online at trumanlaw.com zero cost.
Simply go to the newsletter tab tab under the menu and you can scroll down below that find the foundational Fitness protocol gets into sets and Reps and loads and all that kind of stuff completely zero cost.
I do take my morning resting pulse
right? I know what my pulse rate
ought to be if it's elevated substantially
and I'm not particularly stressed about something then I might pay attention to that and back off a little bit in the intensity on things if I have a throat Tickler, I'm not feeling
very well. I'm really careful about working out.
Sometimes I'll do it sometime.
I won't I'll make sure that isn't just some sort of like dust or allergen in the environment. But if I'm feeling under the weather, I'll take I'll just skip I just skip that work out
and some people go. Oh you skip because you know, I'll be honest. I'm 48 and training very consistently. I am fortunately knock on wood little bit suspicious knock on wood.
I have avoided major injuries. I've been able train consistently
and I've also don't
tend to succumb to colds and flus I think about once every 18 to 24 months. I've had a cold or flu of some sort.
For many years that's been the kind of cadence but not more
frequent than that. I think in part because I don't tend to push really
hard when I'm sick. I tend to be the guy who goes. All right. I'm feeling kind of under the weather. Shy train, maybe not. Okay. I'm going to take a hot shower and get in bed at 6 p.m. Reading go to sleep if I wake up at 3 a.m. Because I went to bed too early chill in bed and read maybe fall back asleep. Maybe not
I think taking care of oneself in that way is very beneficial and then people say well you haven't had kids they well I've had kids in the house and I also know what it is to get.
Like because of roommates and all this stuff
and working with people and working in a medical center. You're always exposed to things. So
I hear you loud and clear. We can't avoid exposure
to infectious vectors as they're called delightful in the form of kids.
But the reality is I try and
back off when I'm not feeling well, I push when I'm feeling good. I'm not one to do to add a
workouts and I'm very careful about not exceeding
my program. I'm very careful about that. I don't go crazy. I don't
due to Pilates classes and then go to
the gym and I'm also not the guy who's complaining about his back or always being sick and I do not have you know, like phenomenal genetics for with respect to Fitness. I'm small jointed or relatively of a medium-sized joints, you know, I'd not particularly strong nor do I particularly strong endurance, you know, I think I'm kind of in the middle. So
in terms of medical Fitness check, I do blood work every six months.
I find that to be that is identified a few things that for me needed taking care of
and I pay a lot of attention to
All feelings of well-being and I chart
them frankly. I on my calendar. It's my arm. I
work out. I put the level I
put lie l 1 to 10. Typically my workouts are in the six to eight out of ten
intensity. I'm not
measuring this by any kind of
device and if I get sick, I tend to look back and say well what was going on
before I got sick, you know if I'm getting substantially weaker or I'm
feeling fatigued I take stock of what's going on. So I think some people get the impression that I'm like,
Hyper analytic about all things and you know, I would say a TIA is much more into
measuring things and I love that about him.
I'm more of the mindset look if I'm feeling good and I feel like I can move my body. Well not too many aches and pains occasion. I get a little something of a little duck disc bulge or something but and and then I take care of it but in general it's about being able to feel good seated feel good moving be able to have
that Readiness Readiness Readiness for me. That's the foundation of health. So
other
Things you get a regular eye exam.
I do have an appointment Ophthalmology Department do that air puff test for glaucoma. There are treatments for glaucoma. But you need to know if you have it. A lot of people
don't know if they have it is the second leading cause of blindness worldwide s only a cataract it's very easy test you get from optometrist or ophthalmologist get that I test your vision is so precious vision is so
precious, so I can't overstate that enough.
It's generally pretty inexpensive as well. Especially from the optometrist and the drops work
Pablo F asks, what do you do with waking up in the middle of night and can't go back to sleep. Oh such a good question. I have three different tools that I use first of all long exhale
breathing just to try and call myself. I also try to relax my face. If I do this right now, it's gonna be funny but
relaxing the face tends to relax the
jaw and then I'll do a progressive body relaxation. I
do use the reverie are EV ER I app and they have a specific hypnosis
for fall.
I can sleep hypnosis is self-directed hypnosis David Spiegel who's been a guest on the podcast. His voice
is terrific for hypnosis even just thinking about his voice makes me want to go
under typically with reverie you practice the falling asleep falling back asleep hypnosis. Only eight minutes long you practice that in the daytime and then you can use in the middle the night if you need to that
does require that you have your phone present. And
by the way, if you're going to do that hypnosis, you can select whether or not
you're going to do the one where you have to interact
and speak or not. I like the one where you don't interact I'll
so if you
sleep next to someone it won't wake them up reveries great for this purpose and and you might think hypnosis that's wacky or that's you know, Magic Carpet stuff, but
it's not this is hypnosis. By the way is one of the few
approved Medical Treatments for various psychological psychiatric conditions. We're not talking about stage hypnosis people clucking like chickens were talking about you learning to self-direct relaxation, which is a skill that you can enhance in hypnosis such as with
reverie. I think reverie now is a free
trial.
And it's available on Android and Apple and it's a nominal cost
when you compare two things like
supplements are sleeping pills. It's a few dollars each month, maybe seven eight dollars something like that. Someone will tell me but if you think about the
cost relative to you know, some other
purchasable, it's relatively low
the other thing and this is something that's completely zero cost and I can't encourage it enough is that you get into a regular
practice of non sleep depressed and SDR or Yoga Nidra and that you do that during the day time. There's a 10-minute and
SDR that I
I did which is available on YouTube. You just put NSD are huberman. It's available completely zero cost.
It will teach you how to self-direct your own relaxation
and you can also use in the middle of the night if you wake up many people fall
asleep during honesty ours. That's fine or Yoga Nidra has many of which are available on the internet free. Okay, completely free.
Yoga Nidra is a little bit different than NST R. It is a
category of non sleep depressed that includes intentions and things of that sort self-directed relaxation,
but relaxing as I say,
Well, now there are few things that you can do to avoid waking up in the middle of night. One is try and limit the total amount of fluid that
you drink in the last couple hours before sleep. Don't go to bed with a super Full
Belly. Some people find that if they take theanine, which is something that is in the Sleep stack that I recommend and by the way, I don't necessarily believe that everyone needs to take
supplements in order to sleep. I think you should get the behavioral stuff to light the exercise not drinking caffeine too late in the day avoiding alcohol ideally completely but maybe late in the
day, especially
Lee, etc etc. And if you can't get your sleep, right that way then
perhaps you start to rely on or enhance your sleep capabilities with supplements, but they're certainly not a requirement.
The sleep supplement theanine which is in the so-called human lab sleep stack which includes magnesium 3 and 8 and apigenin and theanine theanine for some people can really create vivid
dreams and then they wake up from those dreams. They have a hard time falling asleep in that case. I would just reduce the dosage of or eliminate the theanine some people like to use an acetal 900 mg inositol because they prefer that and it would that works better or for them than the Sleep stack or some people even take it in addition to the Sleep stack.
As long as dosages are followed. There's no reason to think that any of this stuff isn't safe. But of course check with your doctor before adding or removing anything from your supplement protocol or any protocol for that matter. I say that to protect you not to protect me.
The other thing that you can do if you wake up in the middle of the night is to not look at the time now that's a little bit difficult if you're going to look at your phone, but you know, this is something that Folks at the Stanford City Clinic taught me that people who look at the
time when they wake up in the middle the night generally have a harder time falling back asleep.
So the to the extent that you can refrain from doing that and certainly don't get on your phone and start scrolling social media. Try and Str. Try the reverie app. Try Yoga Nidra. Try some long exhale breathing all those protocols by the way include long exhale breathing.
And if you're taking melatonin before sleep
often times, you'll fall asleep very readily and then wake up. So if you're taking melatonin, you might want to reconsider that
melatonin does have its place
for treatment of jet lag and things of that sort in the acute situation to not taking it too often but in general
Dosages are too high people take too much of it and too often in my opinion. But that's just my opinion
and then I would say if you wake up in the middle of the night and you simply cannot fall back asleep. Just remember that you can survive one night
with minimal or no sleep. Unfortunately. We've all had to deal with that if
it starts becoming a chronic
condition, then you may want to talk to a sleep specialist but we've done multiple episodes of you ruin Lab podcast, the master your sleep perfector sleep. We have a sleep newsletter that you should definitely download. Its
Cost again who were in love.com newsletter go to menu newsletter and can find
that. Those. Are you the subscribe to the premium channel?
I'm guessing that your of it aware of these various
tools. But one thing we know from the Sleep Lab at Stanford is that when people are excited about their next
day, sometimes they wake up and that their sleep actually can be less than normal and they can function. Well the next day
in fact, they've been to studies at
least that I'm aware of to studies and maybe more
Showing that when people are given up quote-unquote poor sleep score their cognitive
Performance and Physical performance is diminished. Even if they slept really long and really well. So they've lied to them in these
studies conversely if people haven't slept that much and they receive receive a great sleep score. They perform really well. So these sleep scores while I like them. I look at my eat sleep sleep
score or whoop sleep score some people use or a rings and things of that sort.
You don't want them to drive your perception
of how available.
You are for hard work and cognitive function. So I tend to rely largely on subjective measures
unless you were talking about things
like April be or cholesterol levels, you know, subjective
Leah guessing what you're able be level is not a good approach right or resting heart rate. There are
real metrics, but you want to be careful about relying too heavily on Biometrics glean from devices. Even if they're accurate don't put too much weight into him take the average see how you're doing lately if your sleep scores dropping each day by 15 20 points.
Oh, well, then pay
attention to that or your heart rates going up or going down, you know averages averages
averages, you know, and so be a scientist of yourself
coach Ruby rights, what's the best protocol for strength training without
hypertrophy for women great
question when I've lifted heavy weights. I tend to bulk up fast. Okay want to embrace more resistant strain without the bulk great question. So here's the interesting thing about weight training.
It's kind of cool.
You will never get larger than the so-called pump that you achieve in a single workout. What do I mean by that? Well, a lot of people and women in particular are concerned about getting quote unquote too big too bulky and indeed some women some men react very quickly to weight training. They have high fiber density and for whatever reason could be hormones hormones, but it probably also has to do with different types of proteins that are
breasts in the muscles and even the connective
tissues
some people just
grow quote-unquote faster from weight training,
but I will tell you this no one's ever looked at a waiter picked up a weight done a set and then
hypertrophied so much
that it was permanent. Right the the so-called pump the blood flow that you get to into a muscle gives you a little window into what that muscle might look
like if you feed it and rest it properly so it can recover in hypertrophy.
So does that mean that you should avoid the so-called pump the blood flow into the muscle know?
What do we know?
From gosh, I guess it be 40 Years of.
physiological data and probably hundreds of years of
Just outside the laboratory data
that very heavy weights in the range of one to three repetitions generally make people stronger, but there isn't much hypertrophy when you get from three to five repetitions.
You're still in the mostly strength some hypertrophy range
when you get out towards six repetitions out to even 30 repetitions provided the
sets are going to failure. You can't perform another repetition in good form.
Well, then you're stimulating hypertrophy now, there are exceptions to this there.
Exceptions if you do for instance
a one repetition set with a weight, but that weight allows you to do that set over the course of 75 seconds. That's a lot of time under tension and you can get hypertrophy in addition to that weight training involves an accentuation of the - The Eccentric the lowering portion of each repetition also will stimulate hypertrophy but also strength gains. So if you're somebody who wants to strength train and straight training as oh
Oh so
important not just for muscles, but for neural function in the brain and elsewhere
in the body, then you really don't want to put on any size whatsoever. I would encourage you to explore some of the
protocols that dr. Andy Galpin and I discussed on the exercise series
that we did with dr. Galpin that would be largely training after a warm-up. Of
course in the 123 repetition range
and even some training that's done strictly for power moving the weight quickly at loads that are substantially light.
Although for some people just because their genetic makeup
they are going to react with hypertrophy of that kind of training.
So I would say if you want to weight
train, which is a great idea and you don't want to put on size but you want to get stronger training that 123 repetition range. Now that does not necessarily mean one repetition maximum, you know eking out the
absolute last
one single rep that you can with the most amount of weight. Maybe you back off on your single repetition maximum. You still just doing one repetition,
but of course if you want that
Repetition to be of any value in inducing strength and you should be getting close to your one repetition Max
but keep in mind also that if you're doing three repetitions heavy weights, but you're only
resting, you know, 30 to
120 Minutes between sets will then you can get a kind of compounding
effect where you can induce hypertrophy. So if you
react to that well and by the way many people
do or there are some excuse me, many. Most people do not some people do
To low repetitions and you may have to
increase the weight and lower the repetitions even further long
rest. Just make sure that if you're doing that kind of training if you're concerned with overall
health and not just powerlifting
we're being really really strong that you're also doing some
cardiovascular training which includes, you know, walking plenty in the sorts of cardio that we talked about earlier.
Steve says, what are your thoughts on these full body scans
MRIs that are becoming quite popular. Do you think these are beneficial or are they unnecessary? Hmm. Well, I got one and I paid for it. I didn't get it comped or anything and I must say I learned a lot fortunately I learned I don't have any tumors at least not of the size that could be detected by that MRI. I also learned that I have a disc bulge that explains a lot of
Times in my life where I
do a certain movement, there's one or two movements that I do in the gym.
We're running a certain stride work that thing goes and confirm that so I've managed to I'm very grateful that I only had one white spot on my brain. The white spots are considered naturally occurring typically lesions of the neurons. Everyone has these you're allowed one per decade of life.
Before they start to consider it a potential problem. I think I have that right. It's not a whole lot you can do for those by the way, except don't get any more head hits if you're doing a contact sport or construction or something where you can you know, but some people still have to continue to work and if that's their work they have to
work. So yeah, I think it was it was informative for me watching Netflix movie in there was pretty cool
movie wasn't very good. But it was cool. You can watch Netflix in there. It's pretty easy to do. They're not cheap a couple thousand dollars minimum.
It
was reassuring to me to not see any
tumors on my liver tumors on my kidney knock on wood, you
know it I mean and to see that I didn't have a
lot of interest or a fat or anything like that. I mean I doubt on the healthy specimen
that world has ever rolled through there, but it was it was reassuring to me that I wasn't dealing with a bunch of white spots
on the brain wasn't dealing with that sort of
thing. And you know, is it necessary? No. No, it's not also some people don't want to know what's going on under the hood. Is it unnecessary?
Is what you asked that's a tricky one. I mean, it really depends on finances and how curious you are. I will say this my good friend and former guest on the urine Lab podcast.
Dr. Eddie Chang who is a medical doctor and chair of neurosurgery at University of California San Francisco
when I told asked him about it and I told him I got one he said oh, yeah, we get people coming in all the time patients all the
time who have gotten these whole body scans
for recreational purposes or because they were curious and they will identify
issues that need to be resolved with neurosurgery now that
Splits my answer into because that's kind of scary right there. Could there be cool be walking around with tumors on the brain and don't even know it. Yeah, absolutely for a lot of tumors are benign. A lot of tumors don't impinge on areas of the brain or body that create problems and never create problems and others create problems. And do you want to know do you want it get that tumor excised there a lot of non-invasive ways to deal with tumors nowadays,
I
guess is the question of whether or not you want to know.
And when I say want to know I mean, obviously you everyone would love to know that they have a clean bill of health under the hood. But do you are you prepared for what might happen psychologically and medically and what you would have to do in order to remove an issue
that maybe not an issue right? It's possible that you have a
you know, you have a growth or a mass that's benign. But you know, then you have the anxiety of the period in between So
It's Tricky some tissues like prostate
tissues or different tissues in the female reproductive tract can be
But not be problematic, but then people might want to make changes that to ensure that the enlargement doesn't
continue. I'm a big believer in data. I like data. So while I'm not big on track in my sleep every night, I do track it at night, but I don't necessarily put too much
weight on any one individual night's sleep score. And by the way, if you get a really lousy lousy sleep score chances are you know, you slept poorly he has a great sleep score chances are you know, you slept well so stuff in between that kind of gets people
interested.
I don't know I think for me I was
happy to get the bill of health. I did and had I discovered something that needed dealing with I guess I'd be grateful that I went in for it. So that's my answer. But again, they're expensive. I hope the cost comes down. I hope insurance will cover these eventually
Orca Lavista. What a
great name Oracle Avista. Awesome asks, would you as
a dog lover considering doing
an episode on dog wellness and communication? Yes.
Yes, absolutely. I love dogs.
Hello dog so much. It's ridiculous.
I just do I just like being around them. I like thinking about them like hanging out with them and
their family members, right
Costello was a family member and I am eagerly anticipating getting another dog. Probably when we get back from tour in Australia from Australia. I'm not gonna bring back an Australian Shepherd. They have like way too much energy for me. I like the Mellow dogs. I like economy of effort and a dog just why a bulldog or a Mastiff is probably good one for me. Yes. Yes, and yes pet hair.
Those key relationships with pets are key. Don't get a dog that you can't take great care of and Bulldogs are a ton of work and they're very expensive plan on spending. At least. I'm not kidding twenty thousand dollars a year in medical bills on a dog to keep a bulldog to keep them healthy adopt if you can allow dogs out there need he'd be adopted
hadiya am says I need advice. I'm 32. I'm working out for 23 years, but my left arm is weaker than my right. How do I balance muscle strength between sizes different weights or strategy?
Great question. Well, I guess you're assuming that's a lot weaker. I mean, I am a big believer in doing unilateral movements. I can't remember the last time I did a
barbell curl or or or you know that thing they called the EZ bar tricep extension. I almost always do unilateral stuff dumbbell curls.
I think the real key if you want
a weaker arm or limb to get stronger is that mind-muscle connection, you know, it means
presumably unless there's some sort of underlying
neurologic thing.
I don't want to scare you. It's always possible but seems unlikely based on the way you were the
question is that you want to make sure you're gripping the handle the weight really tightly by the way that will
increase your strength and performance on a set to grip tightly. There's neural reasons for that
and that you're really working hard to contract the muscle and also use weights that you can control. Remember when you lift weights for sake of getting stronger. It's not about lifting weights. You're actually using the weight as a tool to stimulate strength and
hypertrophy increases.
So it's a tool and you
don't walk around with the
Wait number on your body you walk around with the muscle development that you achieved and the strength that you achieved with a particular weight and no one cares what that way it is. So if
you're you know, if you can't carry two bags of groceries up the
stairs, it doesn't matter if you were able to, you know, carry 400 pound dumbbells through the gym, right?
I mean, that's why I think the Readiness thing is key. I think we think so much about the gym as the as the endpoint but the gym is a place
for training for the rest of life in my
Opinion it also happens to be fun for me. But
if your left arm is weaker, I would emphasize. Well, you could perhaps do more sets.
Certainly I would do you could do all your left arm sets first then your right arm sets.
If it's really substantially different you may actually want to stop training the right side as
intensely for a period of time you get that left arm up there things
like that, but I like unilateral work. I don't do a lot of unilateral work for my legs. We
think I do.
Ooh, leg curls. No, that's both like same time. I definitely try and pull with both like same time leg extension. Same time hack squat. Same time glue. Hammer is same time. Okay. Yeah,
just keep training it but don't overtrain it if it's really weak because you're giving it 25 sets. Make
sure you're allowing time for it to
recover. And by the way, I don't know how I can I don't recall because the question is gone out how old you are, but you give your body time give you a ride time. I started
training when I was 16 give your body time it takes time.
Trained correctly and it takes time to develop a strong mind muscle connection and you don't don't rush don't run out there and start using, you know, don't get
Cavalier with Pharmaceuticals or anything else. Just take your time. Enjoy your training in the best advice. I ever got about training
somebody very accomplished and he said and I really internalize those like learn
to and you may delete the learn to learn to enjoy
training really
hard or just love training hard. I love training hard. I
Love it. I love it. I love it. So just learn that like lean into that process and enjoy it
and if you and if there's certain parts that are challenging remember you're increasing the size of that medial intermittent cingulate cortex.
Last question really was awesome. We just keep going maybe I'll do like a
24-hour marathon of this and then we also do it as a as a study and sleep deprivation.
Is anyone want to vote for that? I've done that before I used to work
36 hours stretches when I was in graduate school is no joke, we would do these physiology experiments my producer here sitting here going
like don't do it.
It's right by the end of those experiments would be wearing tin foil on our heads and we're doing these experiments but we built a lot of resilience. We should survive on In and Out Burgers and I
was like don't eat the bun because it carves will make you
sleepy and then we'd we'd argue about it and we did, you know, I would start to hallucinate
somewhere around the 30 hour mark my friend colenso. He's now a professor back at University of Maryland so he can he can vouch for that story. But gosh that was fun. I don't miss it. I was in my 20s 30s. Yeah. I know 20s late twenties, but
if people think
could we maybe do a fundraiser like raise extra money for research and I'll do 24 hours or just answering
questions around the clock and just see how you know, see at what point I just completely calm and then I can also teach you guys how to do a proper all-nighter because there are tools and one of the main tools is don't trust your thinking between the hours of 2:00 2:30 a.m. And 4 a.m. So maybe during that time we just saw meditate together.
Alright last question until we do the 24 hour urine lab am a marathon. Do you have plans to
It's more content or protocol specifically for children's development and health. Yes, we're going to do a children's or Child Development Series without also extends into
adolescence and young adulthood. I'm also going to be doing episodes on that have some amazing guests for them and do some solos as well
there any current resources recommend for this topic? Yeah. I like Alan Shores book. It's a little detailed little technical SCH o re Allan schore. I think that's how you spell it. Let me check. Let me check at UCLA
little Tech Challenge War.
Yeah, Al
Lan separate word SCH o re his psychologist and research it really talks about regulation of the he talks about right brain left brain in a way that actually is accurate. There are very few people talk about right-brain left-brain accurately. He does and talks about attachment and emotional regulation and it's mainly focus on early childhood development. There's some beautiful, you know, there's some beautiful stuff out there. That's that's been comes from the psychology
literature and Neuroscience literature on this.
I'm also going to get my friend. Dr. Linda will break down the podcast. She's a professor at Berkeley says adolescent development. There's just so many great folks out there that we want to bring on to the
podcast and we will organize that into some protocols and things of that sort a lot of work to do for
us to get it all you know, succinct. I realized sometimes podcasts are long, you know, sometimes people ask I often get asked you know, what are the plans for 2024? What you going to do keep improving the content? We actually have some shorter form content coming out. I don't want to give away what that is, you know.
Some 30 minute episodes that capture the essence of the most
important protocols and Science. And yeah the goal for 2024 and forward is just keep improving the content
and try and make it as succinct and digestible for you as possible. But also as thorough, you know, I if I
go real short form then important details we get lost but
Child Development is extremely important to remember we're always in development development doesn't
stop when we hit 25
development is an arc from birth until death.
Which hopefully will be a long
time from now for all of you and there's just a ton to explore their lot of science psychology protocol. So we're going to get into all of it. So I was told that's the last question. I confess. I'm a little bit sad about that. I could just keep going, but maybe we'll do this again at some point and I think we should do that 24-hour Marathon as a fundraiser. I don't know what you think, but
I'll probably do it. Anyway, that's the cat. That's the
truth. I'd be here. Anyway,
I want to thank everyone for tuning in. Thanks.
So much for your support of the labs I mentioned earlier.
if you know somebody who you think might be interested in the premium channel, let them know that they can watch the early parts of those premium channel episodes on YouTube and listen to
them on Apple and Spotify without having to log on for you know, that we're not going to pay not everyone has the resources for those of you that devoted resources to the podcast the premium channel
just know that it helps support the regular podcast, which of course is available cost for you to everybody it really subsidizes that and it's also subsidizing this
this research that's taking place in these Laboratories and we're going to expand the research we
Three two one dollar match for 2024. So
I really enjoyed today. That's the truth. I love your questions. I could do this all day every day.
We have we're going to record an episode today and tomorrow and I'm basically just going to keep talking till they tell me it's time to stop. So when someone in the corner goes like like this then I'll stop you ever been to one of our Live Events like they're supposed to end ninth. Are there you go. They're
telling me to stop it's times up. Thank you everybody. I hope you had a great holiday. I hope everyone has a very Happy New Year.
Cause if you're like me and you me sleep by 10:30 on New Year's enjoy the good night's sleep. And enjoy New Year's Day. I'm a big New Year's Day guy get out on New Year's Day and enjoy something and just remember whether or not you're doing behavioral protocols or you're super into the supplements of the red lights. The most important thing is those pillars of you know, sleep nutrition exercise Stress Management sunlight. I guess we're getting up to 6 and social connection. So it's a lot to try and do all that all the time don't pressure
yourself.
Meanwhile, thank you for everything that you do for
us and last but certainly not least.
Thank you for your interest in science.
