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Andrew D. Huberman, Ph.D.

Aug 13, 2021 • 3 tweets • 1 min read • Read on X

The data are clear: for brain & body health we should all get ~150-180min of zone 2 (mellow-ish) cardio, & 5-10 sets of resistance exercise per muscle group, per week. Intensity level of sets adjusts that +/- 4 sets. Sleep, nutrition & hormone status impact recovery. #basics

Details of how to build each of the 4 types of endurance are here (time stamped), with references, etc.

hubermanlab.com/how-to-build-e…

And for science-supported protocols for the sets and reps and recovery factors on resistance exercise, etc. That’s all here:

hubermanlab.com/science-of-mus…

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More from @hubermanlab

Andrew D. Huberman, Ph.D.

@hubermanlab

Dec 28, 2023

Here are the 10 most popular Huberman Lab episodes of 2023:

#1: Leverage Dopamine to Overcome Procrastination & Optimize Effort hubermanlab.com/episode/levera…

#2: GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles hubermanlab.com/episode/dr-and…

Read 11 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Dec 12, 2022

All of the past issues of the Huberman Lab Neural Network Newsletter are accessible at zero cost (no sign-up required).

Here are the most popular newsletters:

#1: Foundational Fitness Protocol hubermanlab.com/foundational-f…

#2: Toolkit for Sleep hubermanlab.com/toolkit-for-sl…

Read 13 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Dec 11, 2022

Here are the 10 most popular episodes from the Huberman Lab podcast in 2022

#1: What Alcohol Does to Your Body, Brain & Health | Episode 86 hubermanlab.com/what-alcohol-d…

@DrAndyGalpin

#2: Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65 @DrAndyGalpin hubermanlab.com/dr-andy-galpin…

Read 11 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Nov 16, 2022

Science-based tools to reduce stress:

1) In Real Time
Physiological Sigh: double-inhale (nasal), then extended exhale to lungs empty (mouth); 1-3X.

2) Raise Stress Threshold
Uncomfortable (but safe) cold exposure.
~12 min per week; 1-5min per session.

Details and references in episodes on Master Stress & Cold Exposure at hubermanlab.com all episodes are time stamped, references in captions, and links provided in newsletters which are also zero cost at Hubermanlab.com.

The term physiological sigh was coined by scientists in the 1930s; not by me. It’s a naturally occurring pattern of breathing that offsets CO2. It has some overlap with traditional breathing techniques but is distinct. Not meant to replace other language.

Read 4 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Nov 15, 2022

There was a FDA ruling that NMN is now a drug. There has not (yet) been a call to remove it from supplement sales. There has been a flood of orders. No one knows if/when sales will be halted. My suggestion: learn about NMN vs NR & stand by for more.

@CharlesMBrenner

For those interested in these topics, @CharlesMBrenner is the best expert on NR. @davidasinclair popularized NMN. Debates aside, maybe someone can voice what each of these has been shown to do in humans, in mice and what anecdotally people experience. (With caveats in mind).

I am getting TONS of questions about the new ruling but I don’t know the details.

Read 4 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Nov 14, 2022

In the 1960s and 1970s, psychedelics & meditation were considered conceptually close in academia b/c of their relationship to consciousness, mysticism etc. Now both are the focus of clinical trials, draw substantial funding and PubMed citations are growing, as well as their use.