title
Andrew Huberman: Sleep, Dreams, Creativity, Fasting, and Neuroplasticity | Lex Fridman Podcast #164

description
Andrew Huberman is a neuroscientist at Stanford. Please support this podcast by checking out our sponsors: - MasterClass: https://masterclass.com/lex to get 15% off - Four Sigmatic: https://foursigmatic.com/lex and use code LexPod to get up to 60% off - Magic Spoon: https://magicspoon.com/lex and use code LEX to get $5 off - BetterHelp: https://betterhelp.com/lex to get 10% off EPISODE LINKS: Andrew's YouTube: https://www.youtube.com/channel/UC2D2CMWXMOVWx7giW1n3LIg Huberman Lab Podcast: https://hubermanlab.libsyn.com/ Andrew's Instagram: https://www.instagram.com/hubermanlab​ Andrew's Wikipedia: https://en.wikipedia.org/wiki/Andrew_...​ Andrew's Website: http://www.hubermanlab.com/ PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ Full episodes playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOdP_8GztsuKi9nrraNbKKp4 Clips playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOeciFP3CBCIEElOJeitOr41 OUTLINE: 0:00 - Introduction 1:28 - Why do humans need sleep? 8:24 - Temperature 11:12 - Optimal temperature for sleep 16:15 - Sleep anxiety 22:19 - 8 hours of sleep 24:55 - Nap 30:43 - Goggins Challenge 46:06 - Breathing while running 50:54 - Anger 54:11 - Testosterone 59:27 - Fasting 1:07:32 - Keto 1:10:22 - Meat 1:16:02 - Nutrition 1:17:28 - Dreams 1:25:35 - REM sleep 1:31:37 - Psychedelics 1:43:01 - DMT 1:47:35 - Creativity 1:51:09 - Pushing the limits of the human mind 1:56:19 - Neuroplasticity 2:00:56 - Neuroscience and AI 2:05:38 - Eye tracking 2:14:52 - New podcast on neuroscience 2:29:23 - Clubhouse 2:41:32 - Elon Musk SOCIAL: - Twitter: https://twitter.com/lexfridman - LinkedIn: https://www.linkedin.com/in/lexfridman - Facebook: https://www.facebook.com/LexFridmanPage - Instagram: https://www.instagram.com/lexfridman - Medium: https://medium.com/@lexfridman - Reddit: https://reddit.com/r/lexfridman - Support on Patreon: https://www.patreon.com/lexfridman

detail
{'title': 'Andrew Huberman: Sleep, Dreams, Creativity, Fasting, and Neuroplasticity | Lex Fridman Podcast #164', 'heatmap': [{'end': 4795.414, 'start': 4677.581, 'weight': 0.837}, {'end': 7908.352, 'start': 7793.484, 'weight': 1}, {'end': 10390.779, 'start': 10298.051, 'weight': 0.841}], 'summary': "Neuroscientist andrew huberman shares insights on sleep mechanisms, importance of temperature control for deep sleep, emotions' impact on biological mechanisms, nutrition and performance, rem sleep's significance, psychedelics and neuroplasticity, advancements in neuroscience, and the future of science education and online communication, covering a wide range of topics from circadian rhythms to online therapy services and neuroscience podcasting.", 'chapters': [{'end': 79.662, 'segs': [{'end': 39.862, 'src': 'embed', 'start': 0.069, 'weight': 0, 'content': [{'end': 4.271, 'text': 'The following is a conversation with Andrew Huberman, his second time on the podcast.', 'start': 0.069, 'duration': 4.202}, {'end': 8.994, 'text': "He's a neuroscientist at Stanford, a world-class researcher and educator,", 'start': 4.671, 'duration': 4.323}, {'end': 17.398, 'text': "and now he has a new podcast on YouTube and all the usual places called Huberman Lab that I can't recommend highly enough.", 'start': 8.994, 'duration': 8.404}, {'end': 19.847, 'text': 'Quick mention of our sponsors.', 'start': 18.206, 'duration': 1.641}, {'end': 28.353, 'text': 'Masterclass Online Courses, Four Sigmatic Mushroom Coffee, Magic Spoon Low Carb Cereal, and BetterHelp Online Therapy.', 'start': 20.328, 'duration': 8.025}, {'end': 31.236, 'text': 'Click the sponsor links to get a discount.', 'start': 28.794, 'duration': 2.442}, {'end': 36.459, 'text': 'By the way, Masterclass is testing to see if they want to support this podcast long-term.', 'start': 31.736, 'duration': 4.723}, {'end': 39.862, 'text': "So if you're on the fence, now is the time to sign up.", 'start': 36.96, 'duration': 2.902}], 'summary': 'Neuroscientist andrew huberman discusses his new podcast and sponsors, including masterclass, four sigmatic, magic spoon, and betterhelp.', 'duration': 39.793, 'max_score': 0.069, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ69.jpg'}, {'end': 93.005, 'src': 'embed', 'start': 61.417, 'weight': 5, 'content': [{'end': 63.959, 'text': "but that's probably many months away from being published.", 'start': 61.417, 'duration': 2.542}, {'end': 66.439, 'text': "Still, I'm really excited about this work.", 'start': 64.739, 'duration': 1.7}, {'end': 73.841, 'text': "He's one of the smartest and kindest people I have the pleasure of talking to on this podcast, so I hope we'll talk many more times in the future.", 'start': 66.88, 'duration': 6.961}, {'end': 79.662, 'text': 'If you enjoy this thing, subscribe on YouTube, review it on Apple Podcasts, follow on Spotify,', 'start': 74.461, 'duration': 5.201}, {'end': 83.223, 'text': 'support me on Patreon or connect with me on Twitter at Lex Friedman.', 'start': 79.662, 'duration': 3.561}, {'end': 87.044, 'text': "And now, here's my conversation with Andrew Huberman.", 'start': 83.763, 'duration': 3.281}, {'end': 93.005, 'text': "Why do humans need sleep? Let's go with a big first question.", 'start': 88.382, 'duration': 4.623}], 'summary': 'Podcast host looking forward to future episodes with guest andrew huberman.', 'duration': 31.588, 'max_score': 61.417, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ61417.jpg'}], 'start': 0.069, 'title': "Neuroscientist andrew huberman's insightful conversation", 'summary': 'Features a conversation with neuroscientist andrew huberman, covering his expertise, collaborations, and recommendations for online courses and therapy services, as well as potential long-term support from masterclass.', 'chapters': [{'end': 79.662, 'start': 0.069, 'title': "Neuroscientist andrew huberman's insightful conversation", 'summary': 'Delves into a conversation with neuroscientist andrew huberman, highlighting his expertise, collaborations, and recommendations for online courses and therapy services, along with the potential long-term support from masterclass.', 'duration': 79.593, 'highlights': ['Andrew Huberman is a neuroscientist at Stanford, a world-class researcher and educator, and has a new podcast called Huberman Lab.', 'Mention of sponsors including Masterclass Online Courses, Four Sigmatic Mushroom Coffee, Magic Spoon Low Carb Cereal, and BetterHelp Online Therapy was made.', "There's a potential long-term support from Masterclass for the podcast, and the audience is encouraged to sign up to indicate interest.", 'The host and Andrew Huberman are collaborating on a paper at the intersection of neuroscience and machine learning, which is still in progress.', 'The audience is encouraged to subscribe on YouTube, review on Apple Podcasts, and follow on Spotify if they enjoy the content.', 'The host expressed excitement about the collaboration with Andrew Huberman and praised his intelligence and kindness.']}], 'duration': 79.593, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ69.jpg', 'highlights': ['Andrew Huberman is a neuroscientist at Stanford, a world-class researcher and educator, and has a new podcast called Huberman Lab.', 'The host and Andrew Huberman are collaborating on a paper at the intersection of neuroscience and machine learning, which is still in progress.', "There's a potential long-term support from Masterclass for the podcast, and the audience is encouraged to sign up to indicate interest.", 'Mention of sponsors including Masterclass Online Courses, Four Sigmatic Mushroom Coffee, Magic Spoon Low Carb Cereal, and BetterHelp Online Therapy was made.', 'The host expressed excitement about the collaboration with Andrew Huberman and praised his intelligence and kindness.', 'The audience is encouraged to subscribe on YouTube, review on Apple Podcasts, and follow on Spotify if they enjoy the content.']}, {'end': 728.861, 'segs': [{'end': 137.241, 'src': 'embed', 'start': 104.332, 'weight': 0, 'content': [{'end': 110.455, 'text': 'So I wriggle my way out of giving a absolute answer, right?', 'start': 104.332, 'duration': 6.123}, {'end': 123.17, 'text': "There's one mechanism that's very clear, that's super important, which is that the longer we are awake, the more adenosine accumulates in our brain.", 'start': 111.601, 'duration': 11.569}, {'end': 135.14, 'text': 'And adenosine binds to adenosine receptors, no surprise there, and it creates the feeling of sleepiness, independent of time of day or night.', 'start': 124.171, 'duration': 10.969}, {'end': 137.241, 'text': 'So there are two mechanisms.', 'start': 135.78, 'duration': 1.461}], 'summary': 'Adenosine accumulation causes sleepiness, independent of time of day or night.', 'duration': 32.909, 'max_score': 104.332, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ104332.jpg'}, {'end': 325.013, 'src': 'embed', 'start': 297.353, 'weight': 1, 'content': [{'end': 300.035, 'text': 'Right, and we can get right into the meat of this.', 'start': 297.353, 'duration': 2.682}, {'end': 301.816, 'text': 'I guess we just dove right in.', 'start': 300.295, 'duration': 1.521}, {'end': 308.081, 'text': 'So the temperature oscillation is the effector of the circadian clock.', 'start': 302.457, 'duration': 5.624}, {'end': 314.626, 'text': "So every cell in our body has a 24-hour rhythm that's dictated by genes like clock, per, b-mal.", 'start': 308.121, 'duration': 6.505}, {'end': 316.447, 'text': 'This is one of the great successes of biology.', 'start': 314.666, 'duration': 1.781}, {'end': 318.229, 'text': 'They give a Nobel Prize to Rupert.', 'start': 316.467, 'duration': 1.762}, {'end': 319.87, 'text': "I don't know if Rupert got it, forgive me.", 'start': 318.269, 'duration': 1.601}, {'end': 322.451, 'text': 'Sorry, if you got it, Steve, congratulations.', 'start': 320.47, 'duration': 1.981}, {'end': 325.013, 'text': "If you didn't, I'm sorry, I wasn't on the committee.", 'start': 322.491, 'duration': 2.522}], 'summary': "Temperature oscillation affects our body's 24-hour rhythm, driven by clock, per, b-mal genes. notable in biology.", 'duration': 27.66, 'max_score': 297.353, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ297353.jpg'}, {'end': 364.98, 'src': 'embed', 'start': 340.682, 'weight': 3, 'content': [{'end': 347.646, 'text': 'But what aligns those is a signal from the master circadian clock, which sits right above the roof of the mouth called the suprachiasmatic nucleus.', 'start': 340.682, 'duration': 6.964}, {'end': 359.036, 'text': 'And that clock synchronizes all the clocks of the body to this general temperature rhythm by way of controlling systemic temperature,', 'start': 348.749, 'duration': 10.287}, {'end': 360.037, 'text': 'which makes perfect sense.', 'start': 359.036, 'duration': 1.001}, {'end': 364.98, 'text': 'If you want to create a general oscillation in all the tissues and organs of the body, use temperature.', 'start': 360.077, 'duration': 4.903}], 'summary': 'The master circadian clock synchronizes body clocks using temperature rhythm.', 'duration': 24.298, 'max_score': 340.682, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ340682.jpg'}, {'end': 420.876, 'src': 'embed', 'start': 398.706, 'weight': 4, 'content': [{'end': 408.591, 'text': 'But it turns out that if you look at health metrics, people that are strictly nocturnal do far worse on immune function, on metabolic function,', 'start': 398.706, 'duration': 9.885}, {'end': 411.692, 'text': 'et cetera, than people who are diurnal, who are awake during the daytime.', 'start': 408.591, 'duration': 3.101}, {'end': 414.394, 'text': "And animals that are nocturnal, it's the opposite.", 'start': 411.812, 'duration': 2.582}, {'end': 420.876, 'text': 'And animals that are so-called crepuscular, which tend to be active at dawn and at dusk, This is a beautiful system.', 'start': 414.714, 'duration': 6.162}], 'summary': 'Nocturnal people have worse health metrics than diurnal people.', 'duration': 22.17, 'max_score': 398.706, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ398706.jpg'}, {'end': 551.049, 'src': 'embed', 'start': 522.491, 'weight': 6, 'content': [{'end': 525.453, 'text': 'temperature would be a really good one.', 'start': 522.491, 'duration': 2.962}, {'end': 534.96, 'text': "And that just, I mean, maybe it's obvious, but it kind of blew my mind just now that, yeah, these systems are all distributed.", 'start': 525.473, 'duration': 9.487}, {'end': 540.763, 'text': "And they have to kind of, they're not actually sending signals, but they're coordinating.", 'start': 536.481, 'duration': 4.282}, {'end': 546.567, 'text': 'They need some sort of universal thing to look at in order to coordinate.', 'start': 540.823, 'duration': 5.744}, {'end': 551.049, 'text': 'And temperature is a nice one to build around,', 'start': 547.067, 'duration': 3.982}], 'summary': 'Distributed systems need a universal thing to coordinate, like temperature.', 'duration': 28.558, 'max_score': 522.491, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ522491.jpg'}], 'start': 79.662, 'title': 'Sleep mechanisms and circadian rhythms', 'summary': "Delves into the mechanisms of sleep, including adenosine accumulation and circadian temperature oscillations, and explores the impact of circadian rhythms on health and survival, highlighting the role of the master circadian clock in synchronizing the body's temperature rhythm and the influence of temperature on various biological processes.", 'chapters': [{'end': 339.941, 'start': 79.662, 'title': 'The science of sleep: mechanisms and oscillations', 'summary': 'Delves into the mechanisms of sleep, including the accumulation of adenosine in the brain, the circadian temperature oscillation, and the interplay of these forces, highlighting the impact of these oscillations on our sleep patterns and the effector of the circadian clock.', 'duration': 260.279, 'highlights': ['The longer we are awake, the more adenosine accumulates in our brain, binding to adenosine receptors and creating the feeling of sleepiness, independent of time of day or night.', 'The circadian cycle, a temperature oscillation that lasts 24 hours, plays a crucial role in determining how sleepy or awake we feel at different times of the day, aligning with the 24-hour spin of the earth on its axis and the exposure to sunlight and darkness.', 'Every cell in our body has a 24-hour rhythm dictated by genes like clock, per, b-mal, which create oscillations in gene expression, contributing to the effector of the circadian clock.']}, {'end': 499.279, 'start': 340.682, 'title': 'Circadian rhythms and survival', 'summary': "Explores the impact of circadian rhythms on health and survival, highlighting the role of the master circadian clock in synchronizing the body's temperature rhythm and the detrimental effects of strictly nocturnal schedules on immune and metabolic function.", 'duration': 158.597, 'highlights': ["The master circadian clock synchronizes all the clocks of the body to a general temperature rhythm by controlling systemic temperature. The suprachiasmatic nucleus acts as the master circadian clock, synchronizing the body's temperature rhythm, which plays a crucial role in creating a general oscillation in all tissues and organs of the body.", 'Humans do better on a diurnal schedule than a nocturnal schedule, as indicated by health metrics such as immune function and metabolic function. Individuals with diurnal schedules exhibit better immune and metabolic function compared to those with strictly nocturnal schedules, highlighting the significant impact of circadian rhythms on health metrics.', 'Animals that are strictly nocturnal exhibit worse immune and metabolic function compared to diurnal animals, while crepuscular animals optimize their waking times for survival. Strictly nocturnal animals demonstrate poorer immune and metabolic function, while crepuscular animals strategically adjust their waking times for survival, indicating the evolutionary influence of circadian rhythms on predator-prey relationships.']}, {'end': 728.861, 'start': 499.279, 'title': 'Circadian clock and temperature regulation', 'summary': 'Discusses the role of temperature in coordinating different body systems, the influence of circadian clock on temperature oscillation, and the impact of temperature on various biological processes, including hibernation and sleep.', 'duration': 229.582, 'highlights': ['The coordination of different body systems by temperature is a fascinating concept, where temperature acts as a universal factor for system coordination.', 'The master circadian clock ensures tissue temperature oscillates in the same fashion, impacting essential biological functions from metabolism to reproduction.', "Peptides released from the circadian clock play a role in animals' hibernation signals, regulating everything from metabolism to reproduction.", "The optimal temperature for sleep is mentioned, and a recommendation for helixsleep.com/huberman is made to support Andrew's podcast."]}], 'duration': 649.199, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ79662.jpg', 'highlights': ['The longer we are awake, the more adenosine accumulates in our brain, creating the feeling of sleepiness, independent of time of day or night.', 'The circadian cycle, a temperature oscillation that lasts 24 hours, plays a crucial role in determining how sleepy or awake we feel at different times of the day.', 'Every cell in our body has a 24-hour rhythm dictated by genes like clock, per, b-mal, contributing to the effector of the circadian clock.', 'The master circadian clock synchronizes all the clocks of the body to a general temperature rhythm by controlling systemic temperature.', 'Humans do better on a diurnal schedule than a nocturnal schedule, as indicated by health metrics such as immune function and metabolic function.', 'Animals that are strictly nocturnal exhibit worse immune and metabolic function compared to diurnal animals, while crepuscular animals optimize their waking times for survival.', 'The coordination of different body systems by temperature is a fascinating concept, where temperature acts as a universal factor for system coordination.', 'The master circadian clock ensures tissue temperature oscillates in the same fashion, impacting essential biological functions from metabolism to reproduction.']}, {'end': 2245.397, 'segs': [{'end': 795.792, 'src': 'embed', 'start': 753.877, 'weight': 0, 'content': [{'end': 754.958, 'text': "This is a floor, it's fine.", 'start': 753.877, 'duration': 1.081}, {'end': 760.382, 'text': 'But it was a game changer to be able to control temperature.', 'start': 756.019, 'duration': 4.363}, {'end': 761.703, 'text': "Like for me, it's cooling.", 'start': 760.462, 'duration': 1.241}, {'end': 764.305, 'text': "I don't know what the hell it is.", 'start': 761.723, 'duration': 2.582}, {'end': 765.245, 'text': 'Well, you want.', 'start': 764.485, 'duration': 0.76}, {'end': 773.672, 'text': 'the brain and nervous system and rest of the body needs to drop by about anywhere from two to three degrees in order to get into your deepest sleep and transition to sleep.', 'start': 765.245, 'duration': 8.427}, {'end': 774.993, 'text': "That's really going to help.", 'start': 774.152, 'duration': 0.841}, {'end': 776.253, 'text': "You don't want to be cold that you're..", 'start': 775.053, 'duration': 1.2}, {'end': 778.586, 'text': "bothered and can't fall asleep.", 'start': 777.185, 'duration': 1.401}, {'end': 783.648, 'text': "But that's why some people like it really cold in the room and under a warm blanket or with socks on for some people.", 'start': 778.706, 'duration': 4.942}, {'end': 790.57, 'text': 'That can be good because this temperature oscillation is such that, as your temperature is dropping,', 'start': 784.268, 'duration': 6.302}, {'end': 795.792, 'text': 'that correlates generally with the most sleepy phase of your circadian cycle.', 'start': 790.57, 'duration': 5.222}], 'summary': 'Controlling temperature can aid in better sleep, dropping 2-3 degrees for deep sleep.', 'duration': 41.915, 'max_score': 753.877, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ753877.jpg'}, {'end': 846.523, 'src': 'embed', 'start': 822.62, 'weight': 3, 'content': [{'end': 828.988, 'text': "Yeah, because the wake up signal is, it's interesting to think about, it's not just correlated with an increase in body temperature.", 'start': 822.62, 'duration': 6.368}, {'end': 835.036, 'text': "The increase in body temperature is triggering the release of cortisol from your adrenals, and that's the wake up signal.", 'start': 829.048, 'duration': 5.988}, {'end': 837.495, 'text': "Do you think it's absolute temperatures we're talking about??", 'start': 835.353, 'duration': 2.142}, {'end': 838.696, 'text': 'Is it just even relative??', 'start': 837.555, 'duration': 1.141}, {'end': 840.518, 'text': 'Just even just the decrease?', 'start': 839.237, 'duration': 1.281}, {'end': 843.26, 'text': "Well, everyone's going to have slightly different basal temperature.", 'start': 840.798, 'duration': 2.462}, {'end': 844.742, 'text': 'The idea that everybody should be 98.6.', 'start': 843.3, 'duration': 1.442}, {'end': 846.523, 'text': "I mean, that's a myth.", 'start': 844.742, 'duration': 1.781}], 'summary': 'Body temperature increase triggers cortisol release for wake up signal, 98.6 myth', 'duration': 23.903, 'max_score': 822.62, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ822620.jpg'}, {'end': 914.274, 'src': 'embed', 'start': 888.69, 'weight': 4, 'content': [{'end': 894.875, 'text': 'And that temperature minimum turns out to be a very important landmark in your circadian cycle,', 'start': 888.69, 'duration': 6.185}, {'end': 904.262, 'text': 'because it turns out that if you get bright light in your eyes in the hours immediately before your temperature minimum,', 'start': 894.875, 'duration': 9.387}, {'end': 911.151, 'text': 'So two to four hours or any time within the two or four hour window before that temperature minimum,', 'start': 905.586, 'duration': 5.565}, {'end': 914.274, 'text': "you are going to what's called delay your circadian clock.", 'start': 911.151, 'duration': 3.123}], 'summary': 'Bright light exposure 2-4 hours before temperature minimum delays circadian clock.', 'duration': 25.584, 'max_score': 888.69, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ888690.jpg'}, {'end': 1274.953, 'src': 'embed', 'start': 1253.392, 'weight': 2, 'content': [{'end': 1263.243, 'text': 'And near that temperature minimum, which correlates to about two hours before you would normally wake up, the brain is hobbling along.', 'start': 1253.392, 'duration': 9.851}, {'end': 1268.628, 'text': 'And anything you feel or think at that time should not be given too much value.', 'start': 1263.923, 'duration': 4.705}, {'end': 1274.953, 'text': "But if you can trick yourself into thinking that's the pleasure point, you afford yourself a huge advantage.", 'start': 1269.429, 'duration': 5.524}], 'summary': 'Brain operates at temperature minimum 2 hours before waking up, thoughts at this time should not be given too much value, but can be leveraged for advantage.', 'duration': 21.561, 'max_score': 1253.392, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ1253392.jpg'}, {'end': 1326, 'src': 'embed', 'start': 1300.171, 'weight': 6, 'content': [{'end': 1308.22, 'text': "It was Bob Stickgold's lab and Emily Hoagland did this study that showed looking at performance on OCHEM scores.", 'start': 1300.171, 'duration': 8.049}, {'end': 1315.17, 'text': 'Okay, so organic chemistry at Harvard is pretty tough subject, highly motivated, a number of very good control groups in this study.', 'start': 1308.841, 'duration': 6.329}, {'end': 1326, 'text': 'What she showed was that consistency of total sleep duration was far more important for performance on these exams than total sleep duration itself.', 'start': 1316.031, 'duration': 9.969}], 'summary': 'Consistency of sleep duration is more important than total sleep duration for performance on ochem exams.', 'duration': 25.829, 'max_score': 1300.171, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ1300171.jpg'}, {'end': 1473.66, 'src': 'embed', 'start': 1445.513, 'weight': 7, 'content': [{'end': 1453.374, 'text': 'Ending your sleep after a 90-minute cycle, near the end of a 90-minute cycle, say at the end of six hours in many cases,', 'start': 1445.513, 'duration': 7.861}, {'end': 1459.075, 'text': 'is better for you than sleeping an additional hour, seven hours and waking up in the middle of an ultradian cycle.', 'start': 1453.374, 'duration': 5.701}, {'end': 1461.236, 'text': 'And there are a few apps that can measure this,', 'start': 1459.455, 'duration': 1.781}, {'end': 1467.277, 'text': 'based on body movements and things like that that have your alarm go off at the end of an ultradian cycle.', 'start': 1461.236, 'duration': 6.041}, {'end': 1473.66, 'text': 'And if you wake up in the middle of an ultradian cycle, sometimes, not always, you can be very groggy for a long period of time.', 'start': 1467.917, 'duration': 5.743}], 'summary': 'Waking up after a 90-minute sleep cycle is better than sleeping an extra hour, as it can prevent grogginess.', 'duration': 28.147, 'max_score': 1445.513, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ1445513.jpg'}, {'end': 1589.002, 'src': 'embed', 'start': 1564.396, 'weight': 8, 'content': [{'end': 1574.741, 'text': "one of these 20 minute non-sleep deep rest protocols resets levels of neuromodulators like dopamine in the basal ganglia to the same levels that they were right after a long night's sleep.", 'start': 1564.396, 'duration': 10.345}, {'end': 1582.78, 'text': "So I also, respectfully or semi respectfully disagree with the idea that you can't recover lost sleep.", 'start': 1575.361, 'duration': 7.419}, {'end': 1585.781, 'text': "What does that mean? I mean, there's no IRS for sleep.", 'start': 1583.16, 'duration': 2.621}, {'end': 1589.002, 'text': 'So what does it mean to be in debt for sleep?', 'start': 1586.301, 'duration': 2.701}], 'summary': '20-minute rest protocol resets dopamine levels, challenges idea of lost sleep recovery.', 'duration': 24.606, 'max_score': 1564.396, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ1564396.jpg'}, {'end': 1679.717, 'src': 'embed', 'start': 1626.88, 'weight': 9, 'content': [{'end': 1638.707, 'text': 'But to me, the nap one or two a day can, almost irrespective of how much sleep I get the night before,', 'start': 1626.88, 'duration': 11.827}, {'end': 1642.149, 'text': 'have a fundamental change in my mood and my performance.', 'start': 1638.707, 'duration': 3.442}, {'end': 1644.01, 'text': 'For the better or for the worse? For the better, for the better.', 'start': 1642.169, 'duration': 1.841}, {'end': 1644.631, 'text': 'Yeah, likewise.', 'start': 1644.03, 'duration': 0.601}, {'end': 1649.614, 'text': 'So I do tend to kind of experiment with durations.', 'start': 1645.071, 'duration': 4.543}, {'end': 1652.736, 'text': "It's consistently surprising to me.", 'start': 1649.874, 'duration': 2.862}, {'end': 1656.983, 'text': "how like a nap of like 10 minutes, I don't know.", 'start': 1653.596, 'duration': 3.387}, {'end': 1659.769, 'text': 'maybe you can speak to the perfect duration of a nap,', 'start': 1656.983, 'duration': 2.786}, {'end': 1669.348, 'text': "but I find that it's like magic that a short nap does as much good and often better than a longer one.", 'start': 1659.769, 'duration': 9.579}, {'end': 1670.649, 'text': 'For me, for me, subjective experience.', 'start': 1669.388, 'duration': 1.261}, {'end': 1677.014, 'text': 'What would be a longer one? Longer than 90 minutes? No, no, like 90 minutes, but longer than 90 minutes, like two hours.', 'start': 1670.669, 'duration': 6.345}, {'end': 1679.717, 'text': "Yeah, that's dropping you, starting to drop you into REM sleep.", 'start': 1677.054, 'duration': 2.663}], 'summary': 'Napping one or two times a day can significantly impact mood and performance, with short naps of 10 minutes being as effective as longer ones, according to personal experiences.', 'duration': 52.837, 'max_score': 1626.88, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ1626880.jpg'}, {'end': 1772.729, 'src': 'embed', 'start': 1744.75, 'weight': 10, 'content': [{'end': 1750.155, 'text': 'like trying to remove all expression from your face, completely letting your body kind of float.', 'start': 1744.75, 'duration': 5.405}, {'end': 1753.358, 'text': "if people have a hard time relaxing when they're awake,", 'start': 1750.155, 'duration': 3.203}, {'end': 1767.968, 'text': "there's some terrific clinically and research tested hypnosis protocols that we could provide links to that are cost free and that teach you how to just completely release the alertness button and you just start drifting.", 'start': 1753.358, 'duration': 14.61}, {'end': 1772.729, 'text': "Now the problem is if you don't have an alarm or something to go off.", 'start': 1768.008, 'duration': 4.721}], 'summary': 'Hypnosis protocols help relax with cost-free resources and teach complete release of alertness.', 'duration': 27.979, 'max_score': 1744.75, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ1744750.jpg'}, {'end': 1981.862, 'src': 'embed', 'start': 1960.57, 'weight': 12, 'content': [{'end': 1969.392, 'text': 'One would be just to hammer through the whole thing, just to get your level of alertness and adrenaline ramped up,', 'start': 1960.57, 'duration': 8.822}, {'end': 1971.494, 'text': "so that you don't expect yourself to sleep.", 'start': 1969.392, 'duration': 2.102}, {'end': 1973.635, 'text': 'There are certain advantages there.', 'start': 1972.495, 'duration': 1.14}, {'end': 1978.72, 'text': "One is a subjective kind of emotional advantage, which is if you can't sleep, you're not going to be stressed about that.", 'start': 1973.836, 'duration': 4.884}, {'end': 1981.862, 'text': "And if you do fall asleep, it's a bonus,", 'start': 1979.56, 'duration': 2.302}], 'summary': 'Advantages of staying awake: heightened alertness, reduced stress, potential bonus of falling asleep.', 'duration': 21.292, 'max_score': 1960.57, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ1960570.jpg'}, {'end': 2126.77, 'src': 'embed', 'start': 2101.402, 'weight': 13, 'content': [{'end': 2106.624, 'text': 'Being fasted will increase alertness because high levels of epinephrine in your system from fasting.', 'start': 2101.402, 'duration': 5.222}, {'end': 2110.765, 'text': 'You just think about fasting or being thirsty before you get exhausted.', 'start': 2107.044, 'duration': 3.721}, {'end': 2112.466, 'text': "People always think, if I don't eat, I'm going to be tired.", 'start': 2110.805, 'duration': 1.661}, {'end': 2120.548, 'text': 'No, the energy that you derive from food is going to be used from glycogen after a long storage and conversion process.', 'start': 2112.906, 'duration': 7.642}, {'end': 2124.209, 'text': 'So the food that you eat is going to consume energy to digest.', 'start': 2120.568, 'duration': 3.641}, {'end': 2126.77, 'text': 'And so a lot of people feel better fasted.', 'start': 2124.769, 'duration': 2.001}], 'summary': 'Fasting can increase alertness due to high epinephrine levels in the system, leading to improved energy and better well-being.', 'duration': 25.368, 'max_score': 2101.402, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2101402.jpg'}], 'start': 728.861, 'title': 'Importance of temperature control for deep sleep', 'summary': 'Highlights the significance of temperature control for deep sleep, emphasizing the need for a decrease in body temperature by 2-3 degrees to facilitate the transition to deepest sleep and the role of temperature oscillation in promoting better sleep, as well as the potential of warming up to aid in waking up.', 'chapters': [{'end': 822.28, 'start': 728.861, 'title': 'Importance of temperature control for deep sleep', 'summary': 'Highlights the significance of temperature control for deep sleep, emphasizing the need for a decrease in body temperature by 2-3 degrees to facilitate the transition to deepest sleep and the role of temperature oscillation in promoting better sleep, as well as the potential of warming up to aid in waking up.', 'duration': 93.419, 'highlights': ['The brain and nervous system and rest of the body needs to drop by about anywhere from two to three degrees in order to get into your deepest sleep and transition to sleep.', 'Temperature oscillation correlates with the most sleepy phase of your circadian cycle, making cool temperature better for falling and staying asleep and sleeping deeply.', 'Warming up the temperature can aid in waking up, as it is suggested to work for some people.']}, {'end': 1504.744, 'start': 822.62, 'title': 'Circadian rhythms and sleep', 'summary': 'Discusses the impact of body temperature on the wake-up signal, the importance of the temperature minimum in the circadian cycle, the influence of light exposure on circadian clock, and the role of consistent sleep duration in performance.', 'duration': 682.124, 'highlights': ['The wake-up signal is triggered by the release of cortisol due to an increase in body temperature, influencing the circadian rhythm and sleep patterns.', 'The temperature minimum, occurring about two hours before waking up, is a crucial landmark in the circadian cycle, impacting sleep timing and light exposure effects.', 'Exposure to bright light before or after the temperature minimum can advance or delay the circadian clock, affecting sleep schedules and wake-up times.', 'Consistency in total sleep duration is more important for performance than simply increasing total sleep time, as shown in a study on performance in organic chemistry exams at Harvard.', 'Ending sleep after a 90-minute ultradian cycle can be beneficial for waking up feeling refreshed, compared to waking up in the middle of a cycle.']}, {'end': 1911.879, 'start': 1505.384, 'title': 'Optimizing rest and recovery', 'summary': 'Discusses the benefits of non-sleep deep rest, the impact of naps on mood and performance, and the use of hypnosis for relaxation and recovery, with insights into the ideal duration of naps and the potential benefits of nsdr and hypnosis.', 'duration': 406.495, 'highlights': ["Non-sleep deep rest (NSDR) can have restorative effects on cognitive and motor function, with a 20-minute protocol found to reset neuromodulator levels to those after a long night's sleep. NSDR has been studied and shown to reset neuromodulator levels, such as dopamine, to levels comparable to those after a full night's sleep, offering cognitive and motor function restoration.", 'Naps, particularly 20-30 minutes in duration, can significantly improve mood and performance, with shorter naps often proving more beneficial than longer ones. Short naps of 20-30 minutes have been found to notably enhance mood and performance, sometimes surpassing the benefits of longer naps, providing valuable insights into the optimal nap duration.', "Hypnosis can induce deep relaxation and enhance recovery, with self-imposed hypnosis leading to feelings of refreshment and alertness akin to a full night's sleep for many individuals. The use of self-imposed hypnosis has been found to induce deep relaxation and promote feelings of refreshment and alertness similar to those following a full night's sleep, offering a valuable tool for recovery and relaxation."]}, {'end': 2245.397, 'start': 1913.12, 'title': 'Strategies for staying alert and rested during intensive physical challenges', 'summary': 'Discusses strategies for managing sleep and alertness during intensive physical challenges, including the recommendation of taking 90-minute naps, adopting different approaches to manage sleep, and considering fasting to increase alertness.', 'duration': 332.277, 'highlights': ['Taking 90-minute naps is recommended for optimal rest. The optimal strategy for rest is suggested to be taking a few 90-minute naps, providing an alternative approach to managing sleep.', "Hammering through the challenge to maintain alertness is suggested, drawing from military training experiences. One approach involves maintaining high alertness and adrenaline levels to avoid stressing about sleep and considering any sleep obtained as a bonus, drawing from experiences in military training, such as the SEAL teams' infamous hell week.", 'Anchoring in ultradian cycles and considering fasting to increase alertness is proposed. Another approach involves anchoring in ultradian cycles, acknowledging the difficulty of immediately falling asleep after physical activity, and considering fasting to increase alertness and avoid overeating, as excessive eating made a similar experience unpleasant.']}], 'duration': 1516.536, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ728861.jpg', 'highlights': ['Temperature oscillation correlates with the most sleepy phase of your circadian cycle, making cool temperature better for falling and staying asleep and sleeping deeply.', 'The brain and nervous system and rest of the body needs to drop by about anywhere from two to three degrees in order to get into your deepest sleep and transition to sleep.', 'Warming up the temperature can aid in waking up, as it is suggested to work for some people.', 'The wake-up signal is triggered by the release of cortisol due to an increase in body temperature, influencing the circadian rhythm and sleep patterns.', 'The temperature minimum, occurring about two hours before waking up, is a crucial landmark in the circadian cycle, impacting sleep timing and light exposure effects.', 'Exposure to bright light before or after the temperature minimum can advance or delay the circadian clock, affecting sleep schedules and wake-up times.', 'Consistency in total sleep duration is more important for performance than simply increasing total sleep time, as shown in a study on performance in organic chemistry exams at Harvard.', 'Ending sleep after a 90-minute ultradian cycle can be beneficial for waking up feeling refreshed, compared to waking up in the middle of a cycle.', "Non-sleep deep rest (NSDR) can have restorative effects on cognitive and motor function, with a 20-minute protocol found to reset neuromodulator levels to those after a long night's sleep.", 'Naps, particularly 20-30 minutes in duration, can significantly improve mood and performance, with shorter naps often proving more beneficial than longer ones.', "Hypnosis can induce deep relaxation and enhance recovery, with self-imposed hypnosis leading to feelings of refreshment and alertness akin to a full night's sleep for many individuals.", 'Taking 90-minute naps is recommended for optimal rest.', 'Hammering through the challenge to maintain alertness is suggested, drawing from military training experiences.', 'Anchoring in ultradian cycles and considering fasting to increase alertness is proposed.']}, {'end': 3508.156, 'segs': [{'end': 2361.484, 'src': 'embed', 'start': 2315.078, 'weight': 0, 'content': [{'end': 2325.561, 'text': 'You know, what works is mechanism, right? Biological mechanisms were designed to work and they were selected for to work under variable conditions.', 'start': 2315.078, 'duration': 10.483}, {'end': 2332.368, 'text': 'And, as you know, and I know, We have great appreciation for the fact that the nervous system was designed to be an adaptive machine,', 'start': 2325.941, 'duration': 6.427}, {'end': 2335.232, 'text': "so that you don't have to sleep eight hours every night.", 'start': 2332.368, 'duration': 2.864}, {'end': 2337.374, 'text': 'You can do this thing.', 'start': 2335.812, 'duration': 1.562}, {'end': 2344.574, 'text': "And things like gratitude allow you to tap into chemical resources And that's not a hack.", 'start': 2337.975, 'duration': 6.599}, {'end': 2353.719, 'text': 'The fact that being grateful for something external to the event happens to release serotonin and have a certain soothing effect, or dopamine,', 'start': 2345.154, 'duration': 8.565}, {'end': 2355.18, 'text': 'and give you more epinephrine.', 'start': 2353.719, 'duration': 1.461}, {'end': 2356.901, 'text': 'and let you go further.', 'start': 2355.18, 'duration': 1.721}, {'end': 2357.662, 'text': "that's not a hack.", 'start': 2356.901, 'duration': 0.761}, {'end': 2361.484, 'text': "That's actually what allowed the human machine to evolve,", 'start': 2358.042, 'duration': 3.442}], 'summary': 'Biological mechanisms enable adaptive responses, such as gratitude releasing serotonin and dopamine to enhance human capability.', 'duration': 46.406, 'max_score': 2315.078, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2315078.jpg'}, {'end': 2417.95, 'src': 'embed', 'start': 2388.604, 'weight': 3, 'content': [{'end': 2390.746, 'text': "You can't pretend that you're grateful for something.", 'start': 2388.604, 'duration': 2.142}, {'end': 2397.23, 'text': "But if you can identify or attach yourself to some larger goal or something that's deeply gratifying to you,", 'start': 2390.786, 'duration': 6.444}, {'end': 2404.054, 'text': "or place it in service to a relative that passed away that you care a lot about, that's not a hack.", 'start': 2397.23, 'duration': 6.824}, {'end': 2408.038, 'text': "that's accessing the deepest components of your nervous system.", 'start': 2404.614, 'duration': 3.424}, {'end': 2414.105, 'text': "And to steal your kind of lingo, you know, there's real beauty there, right? Yeah.", 'start': 2408.459, 'duration': 5.646}, {'end': 2417.95, 'text': "But for an introvert like myself and I think David, I don't know if he's an introvert,", 'start': 2414.205, 'duration': 3.745}], 'summary': "Identifying deeply gratifying goals accesses the nervous system's deepest components.", 'duration': 29.346, 'max_score': 2388.604, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2388604.jpg'}, {'end': 2495.795, 'src': 'embed', 'start': 2468.423, 'weight': 6, 'content': [{'end': 2483.067, 'text': "But to turn on the camera and have to use words which is very difficult to do to explain like what you're feeling and do it in a way that you know a bunch of people will be watching is really draining.", 'start': 2468.423, 'duration': 14.644}, {'end': 2495.795, 'text': "And one of the things I'm concerned about that in this whole process how do I keep my mind sharp while also keeping the physical performance sharp?", 'start': 2483.727, 'duration': 12.068}], 'summary': 'Explaining feelings on camera is draining, while maintaining mental and physical sharpness.', 'duration': 27.372, 'max_score': 2468.423, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2468423.jpg'}, {'end': 2554.952, 'src': 'embed', 'start': 2524.475, 'weight': 4, 'content': [{'end': 2526.016, 'text': 'Sleep deprivation makes us irritable.', 'start': 2524.475, 'duration': 1.541}, {'end': 2527.877, 'text': "Yeah It's clear.", 'start': 2526.816, 'duration': 1.061}, {'end': 2531.439, 'text': 'In the early part of the night we get a higher percentage of those.', 'start': 2528.677, 'duration': 2.762}, {'end': 2537.462, 'text': 'ultradian cycles are occupied by slow wave sleep, sometimes just called non-REM sleep.', 'start': 2531.439, 'duration': 6.023}, {'end': 2545.486, 'text': 'Those early night sleep bouts are great for muscular repair and for certain forms of learning.', 'start': 2537.882, 'duration': 7.604}, {'end': 2546.567, 'text': 'but REM sleep,', 'start': 2545.486, 'duration': 1.081}, {'end': 2554.952, 'text': 'the rapid eye movement sleep which it starts to accumulate and occupy more of those 90-minute ultradian cycles toward the late part of a sleep bout,', 'start': 2546.567, 'duration': 8.385}], 'summary': 'Sleep deprivation affects mood, early night sleep crucial for repair and learning.', 'duration': 30.477, 'max_score': 2524.475, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2524475.jpg'}, {'end': 2652.83, 'src': 'embed', 'start': 2629.233, 'weight': 5, 'content': [{'end': 2637.477, 'text': "and maybe you just, I don't know, smile and record or not smile or do whatever it is because you're gonna be conserving energy.", 'start': 2629.233, 'duration': 8.244}, {'end': 2640.538, 'text': "If it feels like a grind, that's epinephrine being released.", 'start': 2637.537, 'duration': 3.001}, {'end': 2643.9, 'text': "That's epinephrine that you could devote to the physical effort.", 'start': 2640.718, 'duration': 3.182}, {'end': 2652.83, 'text': "But humor is an amazing anecdote for this because it resets that it's that dopamine release that gives us that fresh perspective.", 'start': 2644.58, 'duration': 8.25}], 'summary': 'Humor releases dopamine, conserving energy and improving perspective.', 'duration': 23.597, 'max_score': 2629.233, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2629233.jpg'}, {'end': 2793.457, 'src': 'embed', 'start': 2762.486, 'weight': 8, 'content': [{'end': 2765.748, 'text': 'They find it to get, you know, you find that portal.', 'start': 2762.486, 'duration': 3.262}, {'end': 2767.449, 'text': 'There is one thing I want to mention.', 'start': 2766.129, 'duration': 1.32}, {'end': 2772.533, 'text': "There's some very good physiology that can perhaps support the actual running effort part.", 'start': 2767.489, 'duration': 5.044}, {'end': 2773.874, 'text': 'These are very new data.', 'start': 2772.953, 'duration': 0.921}, {'end': 2781.455, 'text': 'And we have a study going on with David Spiegel at Stanford, looking at how different patterns of breathing can affect heart rate variability.', 'start': 2774.654, 'duration': 6.801}, {'end': 2783.096, 'text': 'Heart rate variability is good.', 'start': 2781.855, 'duration': 1.241}, {'end': 2787.016, 'text': "There's this interesting mechanism that I think most people might not realize,", 'start': 2783.396, 'duration': 3.62}, {'end': 2793.457, 'text': 'but that medical students learn that your breathing and your heart rate and your brain are in this really remarkable interplay.', 'start': 2787.016, 'duration': 6.441}], 'summary': "New data on breathing patterns and heart rate variability in a study with stanford's david spiegel.", 'duration': 30.971, 'max_score': 2762.486, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2762486.jpg'}, {'end': 2944.477, 'src': 'embed', 'start': 2917.787, 'weight': 9, 'content': [{'end': 2921.55, 'text': "If you've ever been sprinting and you start getting beat and you're going as hard as you can.", 'start': 2917.787, 'duration': 3.763}, {'end': 2926.774, 'text': 'what you really need to do is double, inhale and reinflate these sacs in the lungs and then offload a lot of carbon dioxide.', 'start': 2921.55, 'duration': 5.224}, {'end': 2931.115, 'text': "so when you're at a steady cadence and you're feeling good, double inhale exhale,", 'start': 2927.194, 'duration': 3.921}, {'end': 2937.536, 'text': "double inhale exhale is a terrific way to breathe while you're in ongoing effort, by the way.", 'start': 2931.115, 'duration': 6.421}, {'end': 2944.477, 'text': 'any uh recommendations or differences in nose or mouth breathing, so nasal breathing.', 'start': 2937.536, 'duration': 6.941}], 'summary': 'Double inhale exhale helps offload co2 during exertion, nasal breathing recommended.', 'duration': 26.69, 'max_score': 2917.787, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2917787.jpg'}, {'end': 3003.575, 'src': 'embed', 'start': 2978.317, 'weight': 10, 'content': [{'end': 2983.061, 'text': "It turns out there's a microbiome in the nose, like all sorts of good stuff about nasal breathing preferentially.", 'start': 2978.317, 'duration': 4.744}, {'end': 2988.612, 'text': 'But when we exercise you can do pure nasal breathing.', 'start': 2983.891, 'duration': 4.721}, {'end': 2992.773, 'text': 'but the problem is, once you get up to kind of third and fourth and fifth gear effort,', 'start': 2988.612, 'duration': 4.161}, {'end': 2997.194, 'text': "you can't nasal breathe and be at maximum capacity unless you've been training it for a very long time.", 'start': 2992.773, 'duration': 4.421}, {'end': 3000.574, 'text': 'So I would say double inhale through the nose, offload through the mouth.', 'start': 2997.474, 'duration': 3.1}, {'end': 3003.575, 'text': "So double inhale, exhale while you're in steady effort.", 'start': 3000.694, 'duration': 2.881}], 'summary': 'Nasal breathing has benefits, but not for high-intensity exercise.', 'duration': 25.258, 'max_score': 2978.317, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2978317.jpg'}, {'end': 3113.308, 'src': 'embed', 'start': 3093.241, 'weight': 11, 'content': [{'end': 3108.633, 'text': "It is interesting that autonomic arousal alertness let's just use simple language alertness physiologically looks identical for love and excitement as it does for anger and frustration and wanting to defeat your opponent.", 'start': 3093.241, 'duration': 15.392}, {'end': 3113.308, 'text': "whoever that opponent happens to be, they're identical,", 'start': 3110.004, 'duration': 3.304}], 'summary': 'Autonomic arousal is similar for love, excitement, anger, and frustration.', 'duration': 20.067, 'max_score': 3093.241, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ3093241.jpg'}, {'end': 3366.373, 'src': 'embed', 'start': 3334.6, 'weight': 12, 'content': [{'end': 3337.602, 'text': 'The testosterone molecule is synthesized from cholesterol.', 'start': 3334.6, 'duration': 3.002}, {'end': 3343.826, 'text': 'Cholesterol can either be made into cortisol, a stress hormone, or testosterone, but not both.', 'start': 3338.243, 'duration': 5.583}, {'end': 3351.772, 'text': 'So you have a limited amount of cholesterol and it gets diverted towards stress or this pathway where effort feels good.', 'start': 3343.906, 'duration': 7.866}, {'end': 3355.148, 'text': "That's the pathway you wanna get into.", 'start': 3353.527, 'duration': 1.621}, {'end': 3356.348, 'text': 'The anger pathway.', 'start': 3355.328, 'duration': 1.02}, {'end': 3366.373, 'text': 'if we were to just kind of play a mind experiment here, the anger eventually is gonna divert more of that cholesterol molecule to cortisol and stress,', 'start': 3356.348, 'duration': 10.025}], 'summary': 'Limited cholesterol can be diverted to either cortisol or testosterone pathways, favoring stress or feeling good respectively.', 'duration': 31.773, 'max_score': 3334.6, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ3334600.jpg'}, {'end': 3500.07, 'src': 'embed', 'start': 3468.928, 'weight': 13, 'content': [{'end': 3469.808, 'text': "It's quite fascinating.", 'start': 3468.928, 'duration': 0.88}, {'end': 3471.169, 'text': "It's weird.", 'start': 3469.828, 'duration': 1.341}, {'end': 3472.55, 'text': 'Hormones are powerful.', 'start': 3471.59, 'duration': 0.96}, {'end': 3476.754, 'text': 'The relationship between thoughts and hormones and these physiological things is enormous.', 'start': 3472.891, 'duration': 3.863}, {'end': 3480.997, 'text': 'I had a colleague that a few years ago, he was dying of pancreatic cancer.', 'start': 3477.094, 'duration': 3.903}, {'end': 3486.541, 'text': "And I was interviewing him just because he's an important figure in our community and I was a friend.", 'start': 3481.597, 'duration': 4.944}, {'end': 3492.205, 'text': "And there was one day where he told me, he said, you know, I don't want to make it past the new year.", 'start': 3487.161, 'duration': 5.044}, {'end': 3494.567, 'text': 'And it was crushing for me to hear.', 'start': 3492.805, 'duration': 1.762}, {'end': 3500.07, 'text': 'And I knew that he had been on some androgen therapy, for a whole set of other things.', 'start': 3495.147, 'duration': 4.923}], 'summary': 'Powerful hormones influence thoughts and physiological responses. colleague on androgen therapy expressed desire not to survive past the new year.', 'duration': 31.142, 'max_score': 3468.928, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ3468928.jpg'}], 'start': 2246.058, 'title': 'Impact of emotions on biological mechanisms', 'summary': "Examines the impact of gratitude, endurance, breathing, and anger on biological mechanisms, covering topics such as chemical resources, sleep deprivation's effect on performance, breathing's influence on heart rate variability, and the physiological similarities between love and anger.", 'chapters': [{'end': 2408.038, 'start': 2246.058, 'title': 'Gratitude and biological mechanisms', 'summary': 'Discusses the impact of gratitude on biological mechanisms, emphasizing that it allows tapping into chemical resources and accessing the deepest components of the nervous system, highlighting the genuine internal states of gratitude and reward.', 'duration': 161.98, 'highlights': ['Gratitude allows tapping into chemical resources like serotonin and dopamine, which have soothing and motivating effects, emphasizing the genuine internal states of gratitude and reward.', 'The nervous system was designed to be adaptive, enabling individuals to go beyond the standard requirements such as sleeping eight hours every night, highlighting the evolved nature of the human machine.', 'The chapter emphasizes that gratitude is not a hack or a trick, but rather a mechanism that allowed the human machine to evolve, enabling individuals to access the deepest components of the nervous system.', 'It is mentioned that being able to access the genuine internal states of gratitude and reward works, emphasizing the significance of identifying or attaching oneself to deeply gratifying goals or meaningful purposes.']}, {'end': 2762.406, 'start': 2408.459, 'title': 'Challenges of endurance and communication', 'summary': 'Discusses the challenges of endurance and communication, highlighting the impact of sleep deprivation on physical and mental performance, the importance of expressing emotions and the use of humor as a tool for maintaining perspective during challenging situations.', 'duration': 353.947, 'highlights': ['Sleep deprivation affects emotional processing, leading to irritability and potential psychotic traits, as observed in REM sleep-deprived individuals.', 'Expressing emotions and utilizing humor can help in maintaining a fresh perspective and resetting the dopamine release, crucial for mental well-being and endurance.', 'Endurance activities, such as a 48-mile challenge, pose physical and mental challenges, with varying levels of difficulty for different individuals, emphasizing the need for mental sharpness and perseverance.', 'Communication and self-expression, especially during challenging situations, are crucial for maintaining awareness and conserving energy, despite the difficulties involved in verbalizing feelings and experiences.', 'The impact of endurance challenges on individuals, such as the potential boredom for experienced individuals like David Goggins in a 48-mile challenge, underscores the varying perceptions of difficulty and the need for mental resilience.']}, {'end': 3058.355, 'start': 2762.486, 'title': 'Optimizing breathing for exercise', 'summary': 'Discusses the physiological interplay between breathing, heart rate, and brain function, emphasizing the impact of breathing patterns on heart rate variability and providing practical strategies for optimizing breathing during exercise, including the benefits of double inhale exhales and the advantages of nasal breathing for overall health.', 'duration': 295.869, 'highlights': ['Breathing patterns can affect heart rate variability, with inhales speeding up the heart and exhales slowing it down, providing a basis for optimizing breathing during exercise. The chapter explains how different patterns of breathing can impact heart rate variability, with inhales speeding up the heart and exhales slowing it down, offering a practical strategy for adjusting breathing to optimize exercise performance.', 'Double inhale exhales can help reopen the alveoli in the lungs, offloading carbon dioxide and improving breathing efficiency during ongoing effort. The concept of double inhale exhales is highlighted as a practical technique to reopen the alveoli in the lungs, offload carbon dioxide, and improve breathing efficiency during ongoing exercise, providing a tangible strategy for enhancing respiratory function.', "Nasal breathing is advocated for its benefits, especially for children's immunity, but practical recommendations include double inhale through the nose and offload through the mouth during steady effort. While emphasizing the benefits of nasal breathing, the chapter provides practical recommendations for exercise, such as double inhale through the nose and offload through the mouth during steady effort, acknowledging the limitations of purely nasal breathing at higher levels of exertion."]}, {'end': 3508.156, 'start': 3058.595, 'title': 'The power of anger and hormones', 'summary': 'Discusses the role of anger in managing alertness and performance, highlighting the physiological similarities between love and anger, the impact of anger on performance and the relationship between hormones, testosterone, and effort. it emphasizes the importance of maintaining or increasing testosterone stores to make effort feel good.', 'duration': 449.561, 'highlights': ['The physiological similarities between love and anger and their impact on performance. Autonomic arousal alertness looks identical for love, excitement, anger, and frustration, and can provide fuel and gas to push performance.', 'The relationship between hormones, testosterone, and effort, emphasizing the importance of maintaining or increasing testosterone stores to make effort feel good. Testosterone makes effort feel good and diverting more cholesterol towards stress can deplete testosterone. Enjoying the process can help maintain or increase testosterone stores.', 'The impact of thoughts and hormones on physiological responses, demonstrated through an anecdote about androgen therapy in a colleague with pancreatic cancer. The anecdote illustrates the enormous relationship between thoughts and hormones, showcasing the powerful impact of hormones on physiological responses and the potential influence of thoughts on well-being.']}], 'duration': 1262.098, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ2246058.jpg', 'highlights': ['Gratitude taps into serotonin and dopamine, soothing and motivating.', 'Nervous system adapts, enabling individuals to go beyond standard requirements.', 'Gratitude is a mechanism that allowed human evolution, accessing deep nervous system components.', 'Accessing genuine internal states of gratitude and reward is significant for identifying meaningful purposes.', 'Sleep deprivation affects emotional processing, leading to irritability and potential psychotic traits.', 'Expressing emotions and utilizing humor can reset dopamine release, crucial for mental well-being.', 'Endurance activities pose physical and mental challenges, emphasizing mental sharpness and perseverance.', 'Communication and self-expression are crucial for maintaining awareness and conserving energy.', 'Breathing patterns impact heart rate variability, providing a basis for optimizing exercise.', 'Double inhale exhales can improve breathing efficiency during ongoing effort.', 'Nasal breathing is advocated for its benefits, with practical recommendations for exercise.', 'Physiological similarities between love and anger impact performance, providing fuel for performance.', 'Testosterone makes effort feel good, and diverting more cholesterol towards stress can deplete it.', 'Anecdote illustrates the relationship between thoughts, hormones, and physiological responses.']}, {'end': 4853.23, 'segs': [{'end': 3540.177, 'src': 'embed', 'start': 3508.296, 'weight': 0, 'content': [{'end': 3510.097, 'text': 'He takes it, he puts the androgen cream on.', 'start': 3508.296, 'duration': 1.801}, {'end': 3512.578, 'text': "I'm not suggesting people take androgens, by the way.", 'start': 3510.157, 'duration': 2.421}, {'end': 3519.843, 'text': "10 minutes later, he says, you know what? I think I want to live into the new year, and I'm going to write 12 letters of recommendation.", 'start': 3513.379, 'duration': 6.464}, {'end': 3520.864, 'text': 'He went to MIT, by the way.', 'start': 3519.883, 'duration': 0.981}, {'end': 3523.726, 'text': "He said, I'm going to write 12 letters of recommendation.", 'start': 3521.264, 'duration': 2.462}, {'end': 3524.446, 'text': 'And he did.', 'start': 3523.906, 'duration': 0.54}, {'end': 3532.772, 'text': "And so there's something about these molecules that, in an ancient way, in all organisms, all mammals as far as we know,", 'start': 3524.887, 'duration': 7.885}, {'end': 3534.393, 'text': 'are linked to the will to live.', 'start': 3532.772, 'duration': 1.621}, {'end': 3540.177, 'text': "They're linked to effort and making effort feel good, which has been fundamental to the evolution of our species.", 'start': 3534.773, 'duration': 5.404}], 'summary': 'Androgen cream led to will to live and 12 letters of recommendation at mit.', 'duration': 31.881, 'max_score': 3508.296, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ3508296.jpg'}, {'end': 3709.509, 'src': 'embed', 'start': 3685.689, 'weight': 1, 'content': [{'end': 3697.734, 'text': 'or even 10 hours of every 24 hour cycle and keeping that more or less correlated with the light with when the sun is out leads to less liver disease,', 'start': 3685.689, 'duration': 12.045}, {'end': 3701.799, 'text': 'improved metabolic markers, less body fat, etc.', 'start': 3697.734, 'duration': 4.065}, {'end': 3705.784, 'text': 'in the mouse studies they even gave the mice the choice to eat whatever they wanted, as much as they wanted,', 'start': 3701.799, 'duration': 3.985}, {'end': 3709.509, 'text': 'as long as they restricted it to a certain period within the 24-hour cycle.', 'start': 3705.784, 'duration': 3.725}], 'summary': 'Restricting eating to 10 hours a day correlates with improved health in mice studies', 'duration': 23.82, 'max_score': 3685.689, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ3685689.jpg'}, {'end': 3782.561, 'src': 'embed', 'start': 3738.712, 'weight': 2, 'content': [{'end': 3747.078, 'text': 'Low carbohydrate diets, because they tend to focus on foods that have high amino acid content, like meats.', 'start': 3738.712, 'duration': 8.366}, {'end': 3754.764, 'text': 'generally, people are less hungry on those than they are on calorie matched diets of fruits and vegetables and carbohydrates,', 'start': 3747.078, 'duration': 7.686}, {'end': 3758.206, 'text': 'because when the insulin goes up, you get hungry and you want to eat more.', 'start': 3754.764, 'duration': 3.442}, {'end': 3762.269, 'text': 'So this is not a push for carnivore or a push against one thing or the other.', 'start': 3758.567, 'duration': 3.702}, {'end': 3764.451, 'text': "It's just, there are a lot of factors.", 'start': 3762.61, 'duration': 1.841}, {'end': 3766.212, 'text': 'But we know..', 'start': 3765.212, 'duration': 1}, {'end': 3774.997, 'text': "for sure that when you're fasted or when you have low amounts of carbohydrate in your system, complex carbohydrate, your alertness is going to go up.", 'start': 3767.353, 'duration': 7.644}, {'end': 3782.561, 'text': 'Fast increases alertness and epinephrine for the sole purpose of getting you to go out and find food.', 'start': 3775.497, 'duration': 7.064}], 'summary': 'Low-carb diets decrease hunger and increase alertness due to lower insulin levels.', 'duration': 43.849, 'max_score': 3738.712, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ3738712.jpg'}, {'end': 4151.178, 'src': 'embed', 'start': 4122.502, 'weight': 4, 'content': [{'end': 4126.444, 'text': 'And so salt, I mean, unless people have hypertension, salt is great.', 'start': 4122.502, 'duration': 3.942}, {'end': 4130.805, 'text': 'There was an article in Science Magazine about a decade ago about how salt had been demonized.', 'start': 4126.464, 'duration': 4.341}, {'end': 4134.568, 'text': 'And unless people have hypertension, provided you drink enough water, salt is great.', 'start': 4130.826, 'duration': 3.742}, {'end': 4139.27, 'text': 'You need sodium, magnesium, and potassium to function and for your nerve cells to work.', 'start': 4134.608, 'duration': 4.662}, {'end': 4142.912, 'text': "I mean, people who over drink water and don't consume enough electrolyte die.", 'start': 4139.29, 'duration': 3.622}, {'end': 4145.594, 'text': 'Now, hydration is really important.', 'start': 4143.892, 'duration': 1.702}, {'end': 4147.115, 'text': "I know David's really into hydration.", 'start': 4145.613, 'duration': 1.502}, {'end': 4148.416, 'text': "He's mentioned that a few times.", 'start': 4147.295, 'duration': 1.121}, {'end': 4151.178, 'text': 'I mean, hydrating properly is key.', 'start': 4148.456, 'duration': 2.722}], 'summary': 'Salt is beneficial unless for those with hypertension, necessary for nerve cells, and hydration is crucial.', 'duration': 28.676, 'max_score': 4122.502, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ4122502.jpg'}, {'end': 4564.299, 'src': 'embed', 'start': 4541.853, 'weight': 5, 'content': [{'end': 4552.398, 'text': 'placebo-controlled double-blind studies have shown that those can offset antidepressive symptoms as much as some of the selective serotonin reuptake inhibitors like Prozac and Zoloft.', 'start': 4541.853, 'duration': 10.545}, {'end': 4554.038, 'text': "So that's pretty impressive.", 'start': 4552.458, 'duration': 1.58}, {'end': 4561.982, 'text': "And in Scandinavia, people know, especially in winter, to consume a lot of those omega-3s because they're good for you, they're good for the brain.", 'start': 4554.478, 'duration': 7.504}, {'end': 4564.299, 'text': "That's the other question.", 'start': 4562.998, 'duration': 1.301}], 'summary': 'Omega-3s can offset antidepressive symptoms as much as prozac and zoloft, with proven benefits for the brain and mental health.', 'duration': 22.446, 'max_score': 4541.853, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ4541853.jpg'}, {'end': 4795.414, 'src': 'heatmap', 'start': 4677.581, 'weight': 0.837, 'content': [{'end': 4684.284, 'text': "and then you go, you're going on to a next uh topic in the next few episodes, which is incredible.", 'start': 4677.581, 'duration': 6.703}, {'end': 4686.185, 'text': "we'll neuroplasticity.", 'start': 4684.284, 'duration': 1.901}, {'end': 4686.846, 'text': "we'll talk about it.", 'start': 4686.185, 'duration': 0.661}, {'end': 4693.409, 'text': 'but on sleep, one of the cool things about the human mind when it sleeps is dreaming.', 'start': 4686.846, 'duration': 6.563}, {'end': 4702.713, 'text': 'what do you think we understand about the contents of dreams? Like, what do dreams mean?', 'start': 4695.57, 'duration': 7.143}, {'end': 4704.534, 'text': 'all the stuff we see when we dream?', 'start': 4702.713, 'duration': 1.821}, {'end': 4711.277, 'text': 'Is there something that we understand about the contents of dreams?', 'start': 4705.454, 'duration': 5.823}, {'end': 4713.398, 'text': 'Some of it is very concrete.', 'start': 4712.117, 'duration': 1.281}, {'end': 4720.621, 'text': "So Matt Wilson, who at MIT showed in rodents and it's been shown in non-human primates,", 'start': 4713.558, 'duration': 7.063}, {'end': 4726.871, 'text': "and now it's been shown in humans that there is replay of spatial information during sleep.", 'start': 4720.621, 'duration': 6.25}, {'end': 4732.954, 'text': 'So, initially what Matt showed was that as these little rodents navigate through a maze,', 'start': 4727.532, 'duration': 5.422}, {'end': 4742.397, 'text': 'there are these cells in the hippocampus called place cells that fire when the animal encounters a turn or a corridor and that exact same sequence is replayed during sleep.', 'start': 4732.954, 'duration': 9.443}, {'end': 4747.199, 'text': 'And it turns out this is true in London taxi cab drivers.', 'start': 4742.757, 'duration': 4.442}, {'end': 4751.1, 'text': 'Before phones and GPS were what they are today.', 'start': 4747.539, 'duration': 3.561}, {'end': 4760.203, 'text': 'the London taxi cab drivers were famous for knowing the routes through the city through these mental maps and their analysis of their place,', 'start': 4751.1, 'duration': 9.103}, {'end': 4762.644, 'text': 'self-firing during sleep and during wakefulness.', 'start': 4760.203, 'duration': 2.441}, {'end': 4768.086, 'text': 'And so we are essentially taking spatial information about the location of things and replaying it during sleep.', 'start': 4762.744, 'duration': 5.342}, {'end': 4771.647, 'text': "It's not replayed so that you remember it all.", 'start': 4769.466, 'duration': 2.181}, {'end': 4778.089, 'text': "It's replayed so that, if there's a reason to remember it, the links to the emotional system,", 'start': 4772.387, 'duration': 5.702}, {'end': 4783.21, 'text': 'to the components of the limbic system and hypothalamus that are relevant.', 'start': 4778.089, 'duration': 5.121}, {'end': 4789.913, 'text': "like you got into a car crash at a particular location or you lost a bunch of money because you were a cab driver, Uber driver, we'd say nowadays,", 'start': 4783.21, 'duration': 6.703}, {'end': 4795.414, 'text': 'and you were stuck at one particular avenue all day and frustrated and you were getting yelled at by your spouse.', 'start': 4789.913, 'duration': 5.501}], 'summary': 'During sleep, the human mind replays spatial information, as demonstrated in rodents and humans, aiding memory and emotional processing.', 'duration': 117.833, 'max_score': 4677.581, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ4677581.jpg'}, {'end': 4841.616, 'src': 'embed', 'start': 4810.759, 'weight': 6, 'content': [{'end': 4812.98, 'text': 'And we experience this sometimes as dreams.', 'start': 4810.759, 'duration': 2.221}, {'end': 4817.722, 'text': 'The dreams that happen early in the night, when slow wave sleep or non-REM sleep dominates,', 'start': 4813.5, 'duration': 4.222}, {'end': 4824.505, 'text': 'Tends to be sleep of very kind of general themes and kind of location.', 'start': 4818.562, 'duration': 5.943}, {'end': 4827.387, 'text': 'It can feel a little bit eerie and kind of strange.', 'start': 4824.525, 'duration': 2.862}, {'end': 4831.709, 'text': 'Not so incidentally, the early phase of the night is when growth hormone is released.', 'start': 4828.007, 'duration': 3.702}, {'end': 4835.051, 'text': 'In the 80s and 90s, there was a drug that was very popular.', 'start': 4832.389, 'duration': 2.662}, {'end': 4836.911, 'text': "It's very legal now called GHB.", 'start': 4835.091, 'duration': 1.82}, {'end': 4841.616, 'text': 'You could actually buy it at GNC or a store then.', 'start': 4838.773, 'duration': 2.843}], 'summary': 'Early night dreams during non-rem sleep are influenced by growth hormone release and may feel eerie. ghb was popular in the 80s and 90s.', 'duration': 30.857, 'max_score': 4810.759, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ4810759.jpg'}], 'start': 3508.296, 'title': 'Nutrition and performance insights', 'summary': 'Explores the effects of androgen cream and intermittent fasting, low carbohydrate diets, keto diets, and nutrition insights, citing data on liver disease, alertness, and performance, while highlighting the benefits of omega-3s and the importance of sleep for memory consolidation.', 'chapters': [{'end': 3737.669, 'start': 3508.296, 'title': 'Androgen cream and intermittent fasting', 'summary': 'Explores the effects of androgen cream on motivation and the benefits of intermittent fasting, citing data on its impact on liver disease, metabolic markers, and body fat reduction in mouse studies, while highlighting the challenges of human adherence to dietary interventions.', 'duration': 229.373, 'highlights': ['Androgen cream usage led to increased motivation, as evidenced by a case where an individual wrote 12 letters of recommendation 10 minutes after application, indicating a link between androgens and the will to live.', 'Intermittent fasting, particularly when correlated with daylight hours, has shown positive effects on reducing liver disease, improving metabolic markers, and reducing body fat in mouse studies, with animals maintaining healthy weight or losing weight when food consumption was restricted to a certain period within the 24-hour cycle.', 'The opposite effects of testosterone and prolactin on effort and motivation are highlighted, with testosterone making effort feel good and prolactin inducing quiescence, emphasizing the influence of hormones on the will to pursue goals.', 'Research by a renowned biologist, Sachin Panda, demonstrated the benefits of limiting calorie consumption to specific periods within the 24-hour cycle, resulting in positive metabolic outcomes in mouse studies, with potential implications for humans, while emphasizing the challenge of adherence in real-world dietary interventions.']}, {'end': 4036.855, 'start': 3738.712, 'title': 'Effects of low carbohydrate diets', 'summary': 'Discusses the impact of low carbohydrate diets on alertness, hunger, and performance, citing examples of increased alertness during fasting and its influence on performance in high-intensity activities.', 'duration': 298.143, 'highlights': ['Low carbohydrate diets reduce hunger compared to calorie matched diets of fruits and vegetables, due to lower insulin levels. Low carbohydrate diets lead to reduced hunger compared to calorie-matched diets of fruits and vegetables due to lower insulin levels, contributing to decreased food cravings.', 'Fasting and low carbohydrate intake increase alertness and epinephrine levels, enhancing cognitive function and performance. Fasting and low carbohydrate intake increase alertness and epinephrine levels, enhancing cognitive function and potentially improving performance in high-intensity activities.', 'Consuming foods high in tryptophan, such as complex carbohydrates and white meats, induces sleepiness, while a large meal triggers sleepiness by diverting blood to the gut. Consuming foods high in tryptophan induces sleepiness, while a large meal triggers sleepiness by diverting blood to the gut, potentially affecting alertness and energy levels.', 'Low carbohydrate diets may improve performance in high-intensity activities, leading to increased precision in technique due to heightened alertness. Low carbohydrate diets may improve performance in high-intensity activities, leading to increased precision in technique due to heightened alertness and potential impact on the dopamine and epinephrine system.', 'Fasting for an extended period may result in enhanced mental clarity, energy, and performance, as evidenced by experiences during long fasts. Extended fasting may result in enhanced mental clarity, energy, and performance, as reported experiences during long fasts, contributing to improved physical and cognitive abilities.']}, {'end': 4430.916, 'start': 4036.855, 'title': 'Keto diets and nutrition insights', 'summary': 'Discusses the impact of keto diets, proper hydration, and ethical meat consumption, highlighting the benefits and potential pitfalls of keto diets, the importance of electrolytes, and the value of ethically sourced meat.', 'duration': 394.061, 'highlights': ['The importance of electrolytes like sodium, magnesium, and potassium for proper nerve function and hydration, emphasizing the potential dangers of consuming too much water without adequate electrolyte intake. Emphasizes the importance of electrolytes for nerve function and hydration.', 'The impact of keto diets, emphasizing the benefits when done properly and the potential negative consequences if done incorrectly, such as the development of psoriasis. Discusses the potential negative consequences of improperly following a keto diet, citing personal experience with developing psoriasis.', 'The value of ethically sourced meat consumption, discussing the importance of knowing the conditions in which animals are raised and slaughtered, and the potential environmental impact of factory farming. Emphasizes the importance of ethically sourced meat consumption and its potential positive impact on the environment.']}, {'end': 4853.23, 'start': 4430.916, 'title': 'Nutrition and performance in jiu-jitsu', 'summary': "Discusses the shift in the speaker's nutrition habits, from multiple meals a day to once a day, and the impact of extreme diets on performance, while also highlighting the benefits of omega-3s and the importance of sleep for memory consolidation.", 'duration': 422.314, 'highlights': ["Shift in Nutrition Habits The speaker's shift from multiple meals a day to eating once a day during peak jiu-jitsu competition, leading to the realization that preconceived notions about nutrition were wrong.", "Impact of Extreme Diets on Performance The exploration of extreme diets like veganism and fruitarianism to understand their impact on performance, highlighting the need to become a scientist of one's own body and conduct well-controlled experiments.", 'Benefits of Omega-3s Highlighting the benefits of omega-3s, specifically EPA, in offsetting depressive symptoms as much as selective serotonin reuptake inhibitors like Prozac and Zoloft, supported by double-blind, placebo-controlled studies.', 'Importance of Sleep for Memory Consolidation Discussion on the replay of spatial information during sleep, linking context to experience and the release of growth hormone during the early phase of the night, emphasizing the importance of sleep for memory consolidation.']}], 'duration': 1344.934, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ3508296.jpg', 'highlights': ['Androgen cream usage linked to increased motivation, evidenced by writing 12 letters of recommendation 10 minutes after application.', 'Intermittent fasting correlated with daylight hours reduces liver disease, improves metabolic markers, and reduces body fat in mouse studies.', 'Low carbohydrate diets reduce hunger compared to calorie-matched diets of fruits and vegetables due to lower insulin levels.', 'Fasting and low carbohydrate intake increase alertness and epinephrine levels, enhancing cognitive function and performance.', 'Importance of electrolytes like sodium, magnesium, and potassium for proper nerve function and hydration.', 'Benefits of omega-3s in offsetting depressive symptoms as much as selective serotonin reuptake inhibitors like Prozac and Zoloft.', 'Importance of sleep for memory consolidation, emphasizing the release of growth hormone during the early phase of the night.']}, {'end': 5446.055, 'segs': [{'end': 4977.67, 'src': 'embed', 'start': 4956.131, 'weight': 1, 'content': [{'end': 4965.638, 'text': 'has shown that the replay of neurons in the hippocampus and elsewhere in the brain is kind of an approximation of the previous episode and a lot of fear,', 'start': 4956.131, 'duration': 9.507}, {'end': 4973.266, 'text': 'unlearning, of uncoupling emotion from hard or traumatic events that happened previously, occurs in REM sleep.', 'start': 4965.638, 'duration': 7.628}, {'end': 4975.768, 'text': "So you don't want to deprive yourself of REM sleep for too long.", 'start': 4973.286, 'duration': 2.482}, {'end': 4977.67, 'text': 'And those dreams tend to be very intense.', 'start': 4976.109, 'duration': 1.561}], 'summary': 'Replay of neurons in the hippocampus during rem sleep aids fear unlearning and emotional decoupling from traumatic events, emphasizing the importance of not depriving oneself of rem sleep for too long.', 'duration': 21.539, 'max_score': 4956.131, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ4956131.jpg'}, {'end': 5053.139, 'src': 'embed', 'start': 5020.242, 'weight': 0, 'content': [{'end': 5022.403, 'text': "I'm not a pot smoker, but I have experienced this.", 'start': 5020.242, 'duration': 2.161}, {'end': 5026.105, 'text': "And when you wake up and you're paralyzed for a second, it's terrifying.", 'start': 5022.783, 'duration': 3.322}, {'end': 5028.126, 'text': 'But then you jolt yourself alert.', 'start': 5026.545, 'duration': 1.581}, {'end': 5030.427, 'text': 'So the rem.', 'start': 5028.867, 'duration': 1.56}, {'end': 5036.891, 'text': 'sleep is important for kind of the self-induced therapy and forgetting the bad stuff.', 'start': 5030.427, 'duration': 6.464}, {'end': 5040.232, 'text': "it's good for uncoupling the emotions from bad experiences.", 'start': 5036.891, 'duration': 3.341}, {'end': 5044.595, 'text': 'and just there are two therapies eye movement desensitization, reprocessing,', 'start': 5040.232, 'duration': 4.363}, {'end': 5053.139, 'text': 'which is a eye movement thing that shuts down the amygdala during therapy, not during sleep, and ketamine, which is a dissociative analgesic.', 'start': 5044.595, 'duration': 8.544}], 'summary': 'Rem sleep is vital for self-induced therapy, uncoupling emotions, and eye movement desensitization therapy and ketamine are effective treatments for bad experiences.', 'duration': 32.897, 'max_score': 5020.242, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5020242.jpg'}, {'end': 5234.487, 'src': 'embed', 'start': 5200.99, 'weight': 2, 'content': [{'end': 5204.033, 'text': 'Dreams in REM have a heavy theory of mind component.', 'start': 5200.99, 'duration': 3.043}, {'end': 5206.054, 'text': 'People are after me trying to get me.', 'start': 5204.153, 'duration': 1.901}, {'end': 5208.016, 'text': 'You can assign motive to other people.', 'start': 5206.275, 'duration': 1.741}, {'end': 5215.102, 'text': "I'm afraid, but it's because there's an expectation that doesn't tend to happen in slow wave sleep dreams.", 'start': 5208.496, 'duration': 6.606}, {'end': 5218.983, 'text': 'Now, all this, of course, is by waking people up and asking them what they were dreaming about, which,', 'start': 5215.202, 'duration': 3.781}, {'end': 5224.464, 'text': 'from a standpoint of a AI guy or a machine learning or a neuroscientist kind of like.', 'start': 5218.983, 'duration': 5.481}, {'end': 5225.725, 'text': "eh, but it's the best we've got.", 'start': 5224.464, 'duration': 1.261}, {'end': 5234.487, 'text': "But brain imaging in waking states while people view a movie and then brain imaging while people are sleeping supports the idea that that's basically what's going on.", 'start': 5226.345, 'duration': 8.142}], 'summary': 'Rem dreams involve theory of mind, fear, and expectation, supported by brain imaging.', 'duration': 33.497, 'max_score': 5200.99, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5200990.jpg'}, {'end': 5264.676, 'src': 'embed', 'start': 5235.464, 'weight': 3, 'content': [{'end': 5242.855, 'text': "So REM sleep is amazing, and you're not gonna get much of it during your bout with Goggins, but you will afterward.", 'start': 5235.464, 'duration': 7.391}, {'end': 5245.299, 'text': 'Why so to comment?', 'start': 5243.115, 'duration': 2.184}, {'end': 5247.081, 'text': "why won't I so?", 'start': 5245.299, 'duration': 1.782}, {'end': 5249.245, 'text': 'is it not possible to get into it real quick?', 'start': 5247.081, 'duration': 2.164}, {'end': 5256.091, 'text': "only if you're very, very sleep deprived, but because you're going to be at high muscular output.", 'start': 5250.467, 'duration': 5.624}, {'end': 5259.092, 'text': "that's going to bias you towards more slow wave sleep overall.", 'start': 5256.091, 'duration': 3.001}, {'end': 5264.676, 'text': 'And your body and brain are smart.', 'start': 5259.893, 'duration': 4.783}], 'summary': 'During high muscular output, expect more slow wave sleep and less rem sleep.', 'duration': 29.212, 'max_score': 5235.464, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5235464.jpg'}, {'end': 5384.348, 'src': 'embed', 'start': 5354.54, 'weight': 4, 'content': [{'end': 5360.101, 'text': 'If you drop that level back down or you give the animals dopamine, essentially, they keep going.', 'start': 5354.54, 'duration': 5.561}, {'end': 5364.683, 'text': "If you take dopamine down, they're like, this isn't worth it.", 'start': 5360.522, 'duration': 4.161}, {'end': 5366.023, 'text': "It's helpless.", 'start': 5364.803, 'duration': 1.22}, {'end': 5367.584, 'text': "This isn't worth my time and energy.", 'start': 5366.063, 'duration': 1.521}, {'end': 5372.725, 'text': 'But this is where the difference between humans and non-human animals is interesting,', 'start': 5367.644, 'duration': 5.081}, {'end': 5377.347, 'text': 'because it does feel like humans have an extra level of cognitive ability.', 'start': 5372.725, 'duration': 4.622}, {'end': 5384.348, 'text': 'that might be relevant here? Well, you can pull from different time references.', 'start': 5378.247, 'duration': 6.101}], 'summary': 'Dopamine affects animal motivation, but human cognitive ability may differ.', 'duration': 29.808, 'max_score': 5354.54, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5354540.jpg'}], 'start': 4854.031, 'title': 'Rem sleep and its significance', 'summary': 'Discusses the role of rem sleep in emotional processing, including its association with intense emotional dreaming, the uncoupling of emotions from past experiences, and the theory of mind component in dreams. it also explores the impact of high muscular output on sleep stages and the neuroscientific aspects of endurance events, referencing relevant animal studies.', 'chapters': [{'end': 5200.51, 'start': 4854.031, 'title': 'The role of rem sleep in emotional processing', 'summary': 'Discusses the significance of rem sleep in emotional processing, including its association with intense emotional dreaming, the uncoupling of emotions from past experiences, and the similarities with therapeutic treatments like eye movement desensitization reprocessing and ketamine therapy.', 'duration': 346.479, 'highlights': ['REM sleep is associated with intense emotional dreaming and uncoupling emotions from past experiences REM sleep is linked to heavily emotionally laden dreams, divorce of emotion from prior experiences, and unlearning of fear from traumatic events happening previously, which occurs in REM sleep.', 'The importance of REM sleep in emotional therapy REM sleep is crucial for self-induced therapy and uncoupling emotions from bad experiences, similar to the therapeutic effects of eye movement desensitization reprocessing and ketamine therapy.', 'Significance of theory of mind and its association with REM sleep The chapter explains the concept of theory of mind and its relevance to REM sleep, including its development for the diagnosis of autism by Simon Baron Cohen and the differences in the perception of events between typical children and autistic children.']}, {'end': 5446.055, 'start': 5200.99, 'title': 'Rem sleep and endurance events', 'summary': "Discusses the theory of mind component in rem sleep dreams, the impact of high muscular output on sleep stages, and the neuroscientific aspects of endurance events, referencing a study on animals' effort and cognitive ability.", 'duration': 245.065, 'highlights': ['Theory of Mind in REM Sleep Dreams REM sleep dreams involve a heavy theory of mind component, allowing people to assign motives to others, contrasting with slow wave sleep dreams.', 'Impact of High Muscular Output on Sleep Stages High muscular output biases individuals toward more slow wave sleep, with the body and brain prioritizing recovery to sustain neuromuscular contractions and endurance activities.', "Neuroscientific Aspects of Endurance Events and Cognitive Ability A study on animals' effort and cognitive ability in a simulated environment indicates that the level of epinephrine and dopamine in the brainstem influences the decision to continue or quit, highlighting the difference between humans and non-human animals in cognitive ability and future-oriented thinking."]}], 'duration': 592.024, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ4854031.jpg', 'highlights': ['REM sleep is crucial for self-induced therapy and uncoupling emotions from bad experiences, similar to the therapeutic effects of eye movement desensitization reprocessing and ketamine therapy.', 'REM sleep is associated with intense emotional dreaming and uncoupling emotions from past experiences.', 'REM sleep dreams involve a heavy theory of mind component, allowing people to assign motives to others, contrasting with slow wave sleep dreams.', 'High muscular output biases individuals toward more slow wave sleep, with the body and brain prioritizing recovery to sustain neuromuscular contractions and endurance activities.', "A study on animals' effort and cognitive ability in a simulated environment indicates that the level of epinephrine and dopamine in the brainstem influences the decision to continue or quit, highlighting the difference between humans and non-human animals in cognitive ability and future-oriented thinking."]}, {'end': 7217.098, 'segs': [{'end': 5580.118, 'src': 'embed', 'start': 5523.079, 'weight': 0, 'content': [{'end': 5537.207, 'text': 'but she had this intuition that- there may be a connection between the kind of dissociation that happens in dreaming and that happens in psychedelics.', 'start': 5523.079, 'duration': 14.128}, {'end': 5551.378, 'text': 'Because of my previous conversation with you on this podcast, Matthew Johnson from Johns Hopkins reached out and he said he commented, I think,', 'start': 5537.788, 'duration': 13.59}, {'end': 5556.842, 'text': "on something that we commented on I don't even remember exactly what but that there's not many studies.", 'start': 5551.378, 'duration': 5.464}, {'end': 5564.267, 'text': "it's not being psychedelics and not being rigorously studied in an academic setting like with the full rigor of science.", 'start': 5556.842, 'duration': 7.425}, {'end': 5569.63, 'text': "And he said, well, actually, that's exactly what we're doing, and they're extremely well-funded now.", 'start': 5564.687, 'duration': 4.943}, {'end': 5575.234, 'text': "And it's been a long battle to get it accepted as a serious scientific pursuit.", 'start': 5570.311, 'duration': 4.923}, {'end': 5580.118, 'text': "And I'd like to ask you a little bit about that.", 'start': 5575.254, 'duration': 4.864}], 'summary': 'Psychedelics and dreaming may have a connection, with johns hopkins leading rigorous, well-funded studies on psychedelics.', 'duration': 57.039, 'max_score': 5523.079, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5523079.jpg'}, {'end': 5662.908, 'src': 'embed', 'start': 5627.877, 'weight': 2, 'content': [{'end': 5629.257, 'text': "She's Turkish, I believe.", 'start': 5627.877, 'duration': 1.38}, {'end': 5636.098, 'text': "And I apologize, her last name escapes me at the moment, but that's just a function of my brain.", 'start': 5630.337, 'duration': 5.761}, {'end': 5646.28, 'text': 'She had a paper showing that she put octopi on MDMA, on ecstasy, and found out this was published in Current Biology.', 'start': 5637.278, 'duration': 9.002}, {'end': 5650.841, 'text': 'it was a great journal, showing that the octopi then wanted to spend more time with other octopi.', 'start': 5646.28, 'duration': 4.561}, {'end': 5652.122, 'text': 'They started cuddling.', 'start': 5651.241, 'duration': 0.881}, {'end': 5654.383, 'text': "So they're colleagues out there.", 'start': 5652.622, 'duration': 1.761}, {'end': 5662.908, 'text': 'But the Hopkins project is super interesting because I think they were initially supported mainly through private philanthropy.', 'start': 5654.803, 'duration': 8.105}], 'summary': 'Turkish scientist published study on octopi on mdma in current biology, leading to increased social behavior.', 'duration': 35.031, 'max_score': 5627.877, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5627877.jpg'}, {'end': 5755.635, 'src': 'embed', 'start': 5718.148, 'weight': 3, 'content': [{'end': 5725.43, 'text': 'Hopkins, as far as I know, is one of the first places, if not the first place, where whatever Matt may or may not be doing in his own life,', 'start': 5718.148, 'duration': 7.282}, {'end': 5725.89, 'text': "I don't know.", 'start': 5725.43, 'duration': 0.46}, {'end': 5732.857, 'text': "it's really about the patients and whether or not the patients in these institutional review board approved studies,", 'start': 5726.63, 'duration': 6.227}, {'end': 5735.3, 'text': "whether or not they're getting better in situations like depression.", 'start': 5732.857, 'duration': 2.443}, {'end': 5745.31, 'text': "I think it's clear that there's a very close relationship between hallucinogenic states and dreaming of the sort that were described for REM dreaming.", 'start': 5735.9, 'duration': 9.41}, {'end': 5752.734, 'text': "And there's a terrific set of books and body of scientific literature from a guy named Alan Hobson, who is an MD,", 'start': 5745.711, 'duration': 7.023}, {'end': 5755.635, 'text': 'is at Harvard Med and he wrote books like Dream Drug Store.', 'start': 5752.734, 'duration': 2.901}], 'summary': "Johns hopkins focuses on patients' improvement in depression through approved studies. relationship between hallucinogenic states and dreaming discussed.", 'duration': 37.487, 'max_score': 5718.148, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5718148.jpg'}, {'end': 5880.905, 'src': 'embed', 'start': 5850.144, 'weight': 5, 'content': [{'end': 5856.907, 'text': 'So chemists have gotten into the game now and modifying to take away the hallucinogenic component where you still get the neuroplasticity components.', 'start': 5850.144, 'duration': 6.763}, {'end': 5860.409, 'text': "And for a lot of people, they'll be like, oh, that's no fun.", 'start': 5857.848, 'duration': 2.561}, {'end': 5862.73, 'text': "That's not giving you the wild experience.", 'start': 5860.449, 'duration': 2.281}, {'end': 5868.693, 'text': "But I do think that that holds great potential for people that wouldn't otherwise orient towards some of these drugs.", 'start': 5863.17, 'duration': 5.523}, {'end': 5872.297, 'text': "So I think it's really marvelous what's happening and what's about to happen.", 'start': 5868.733, 'duration': 3.564}, {'end': 5880.905, 'text': "And I think there is one drug in that kit of drugs that's very unusual, like psilocybin, LSD.", 'start': 5872.817, 'duration': 8.088}], 'summary': 'Chemists are modifying drugs to retain neuroplasticity without hallucinogenic effects, offering potential for non-users. exciting developments ahead.', 'duration': 30.761, 'max_score': 5850.144, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5850144.jpg'}, {'end': 5935.891, 'src': 'embed', 'start': 5910.592, 'weight': 6, 'content': [{'end': 5923.202, 'text': 'And why MDMA may and I want to highlight may have particularly high potential for the treatment of certain forms of depression is an interesting question,', 'start': 5910.592, 'duration': 12.61}, {'end': 5927.665, 'text': 'because never before, as far as we know in human history,', 'start': 5923.202, 'duration': 4.463}, {'end': 5933.089, 'text': 'has there been a possibility of opening up dopaminergic and serotonergic states at the same time,', 'start': 5927.665, 'duration': 5.424}, {'end': 5935.891, 'text': 'dopamine being the molecule pursuit and reward and more and more.', 'start': 5933.089, 'duration': 2.802}], 'summary': 'Mdma may have high potential for treating certain depression forms by opening up dopaminergic and serotonergic states simultaneously.', 'duration': 25.299, 'max_score': 5910.592, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5910592.jpg'}, {'end': 6057.639, 'src': 'embed', 'start': 6000.18, 'weight': 7, 'content': [{'end': 6010.444, 'text': "Absolutely A friend of mine who's a physician, he says, who's quite open to this idea that psychedelics could play a real role in real medicine,", 'start': 6000.18, 'duration': 10.264}, {'end': 6013.665, 'text': 'says better living through chemistry still requires better living.', 'start': 6010.444, 'duration': 3.221}, {'end': 6016.543, 'text': "And I think it's a beautiful statement.", 'start': 6014.818, 'duration': 1.725}, {'end': 6019.451, 'text': 'I wish I had said it, but he gets the credit.', 'start': 6016.563, 'duration': 2.888}, {'end': 6026.358, 'text': 'the plasticity window opens and then, as you said, what are you gonna do in the two weeks, three weeks, four weeks afterward??', 'start': 6021.195, 'duration': 5.163}, {'end': 6027.878, 'text': "Because that's the real opportunity.", 'start': 6026.438, 'duration': 1.44}, {'end': 6033.601, 'text': 'But those psychedelic experiences are really a case of an amplified experience inside, of an amplified experience,', 'start': 6028.319, 'duration': 5.282}, {'end': 6036.243, 'text': 'so much so that everything seems relevant.', 'start': 6033.601, 'duration': 2.642}, {'end': 6039.724, 'text': "And it's fascinating.", 'start': 6036.923, 'duration': 2.801}, {'end': 6047.889, 'text': 'I mean, my hope is that the AI and machine learning and the brain machine interface and all that will eventually be merged with the psychedelic.', 'start': 6039.825, 'duration': 8.064}, {'end': 6054.996, 'text': "treatments so that an individual can go in, take whatever amount of whatever's safe for them,", 'start': 6048.769, 'duration': 6.227}, {'end': 6057.639, 'text': 'working with a clinician and really direct the plasticity,', 'start': 6054.996, 'duration': 2.643}], 'summary': 'Psychedelics may play a role in medicine, leveraging plasticity for better living and potential ai integration.', 'duration': 57.459, 'max_score': 6000.18, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ6000180.jpg'}, {'end': 6171.474, 'src': 'embed', 'start': 6147.402, 'weight': 10, 'content': [{'end': 6155.866, 'text': "So people are Language is a poor guide because if I say I'm upset, how upset is that? Well, that's very subjective.", 'start': 6147.402, 'duration': 8.464}, {'end': 6160.948, 'text': "Can you build a tool for that? Can you build an AI tool for that? Maybe that's what the eyes could reveal.", 'start': 6157.287, 'duration': 3.661}, {'end': 6167.351, 'text': "Language is not just words, it's everything together.", 'start': 6165.15, 'duration': 2.201}, {'end': 6171.474, 'text': "That's one of the fascinating things about the eyes and the window to the soul.", 'start': 6167.491, 'duration': 3.983}], 'summary': 'Language is subjective; ai tool could reveal emotions through the eyes.', 'duration': 24.072, 'max_score': 6147.402, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ6147402.jpg'}, {'end': 6267.685, 'src': 'embed', 'start': 6236.114, 'weight': 11, 'content': [{'end': 6242.197, 'text': 'very different than the way people describe LSD type experiences or psilocybin, where time and space are very fluid,', 'start': 6236.114, 'duration': 6.083}, {'end': 6245.079, 'text': 'but it tends to be a kind of a slower roll, if you will.', 'start': 6242.197, 'duration': 2.882}, {'end': 6253.223, 'text': "So it's clear that DMT is tapping into a brain state that's distinctly different than the other psychedelics.", 'start': 6246.84, 'duration': 6.383}, {'end': 6258.141, 'text': 'And you mentioned jujitsu and these other communities.', 'start': 6255.14, 'duration': 3.001}, {'end': 6267.685, 'text': "I think it's interesting because jujitsu is a nonverbal activity and people get together and talk about this nonverbal activity and they show great love for it.", 'start': 6258.261, 'duration': 9.424}], 'summary': 'Dmt offers a unique psychedelic experience, distinct from lsd and psilocybin, tapping into a different brain state.', 'duration': 31.571, 'max_score': 6236.114, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ6236114.jpg'}, {'end': 6441.762, 'src': 'embed', 'start': 6411.895, 'weight': 13, 'content': [{'end': 6414.356, 'text': "Whereas with psychedelics, there's this big question mark.", 'start': 6411.895, 'duration': 2.461}, {'end': 6415.856, 'text': 'Is it going to make everyone crazy??', 'start': 6414.396, 'duration': 1.46}, {'end': 6416.936, 'text': 'Is it?', 'start': 6416.376, 'duration': 0.56}, {'end': 6417.917, 'text': 'is it going to be legal??', 'start': 6416.936, 'duration': 0.981}, {'end': 6422.498, 'text': "I mean it's kind of interesting how, if one looks on Instagram,", 'start': 6418.077, 'duration': 4.421}, {'end': 6426.658, 'text': "one could almost think that these drugs are already legal based on the way that people commute, but they're not yet.", 'start': 6422.498, 'duration': 4.16}, {'end': 6428.279, 'text': "There's still a lot of them are scheduled.", 'start': 6426.838, 'duration': 1.441}, {'end': 6429.379, 'text': "There's a lot of questions.", 'start': 6428.299, 'duration': 1.08}, {'end': 6441.762, 'text': "Yeah I mean, and but nevertheless, it's like My hope is that science opens up to these drugs a little bit more.", 'start': 6429.459, 'duration': 12.303}], 'summary': 'Psychedelics present legal and scientific uncertainties, despite their widespread use on social media.', 'duration': 29.867, 'max_score': 6411.895, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ6411895.jpg'}, {'end': 6533.701, 'src': 'embed', 'start': 6500.173, 'weight': 12, 'content': [{'end': 6505.738, 'text': "they're trying to treat, but instead see how this, how psychedelics, can help you create.", 'start': 6500.173, 'duration': 5.565}, {'end': 6511.524, 'text': "So like- Goodness, if you take creatives and you give them more psychedelics, they're not going to be able to get out of their room.", 'start': 6506.039, 'duration': 5.485}, {'end': 6512.205, 'text': "I don't know.", 'start': 6511.784, 'duration': 0.421}, {'end': 6514.446, 'text': 'well, but this is the i.', 'start': 6512.705, 'duration': 1.741}, {'end': 6519.01, 'text': 'maybe you can speak to that psychedelics or not, or dreams or tools in general.', 'start': 6514.446, 'duration': 4.564}, {'end': 6522.132, 'text': "how to be better creative, that's an interesting.", 'start': 6519.01, 'duration': 3.122}, {'end': 6533.701, 'text': "i don't often see studies of this nature of like, how to take high performance in the mental creative space and get them to perform even, uh, better.", 'start': 6522.132, 'duration': 11.569}], 'summary': 'Exploring how psychedelics can enhance creativity and high performance in the mental creative space.', 'duration': 33.528, 'max_score': 6500.173, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ6500173.jpg'}, {'end': 7049.073, 'src': 'embed', 'start': 7021.473, 'weight': 14, 'content': [{'end': 7024.815, 'text': 'What they showed was increases in acetylcholine.', 'start': 7021.473, 'duration': 3.342}, {'end': 7037.123, 'text': 'this molecule associated with focus in concert, meaning at the same time as some event, motor event or music event or any kind of sensory event,', 'start': 7024.815, 'duration': 12.308}, {'end': 7043.327, 'text': "immediately reorganizes the neocortex so that there's a permanent map representation of that event.", 'start': 7037.123, 'duration': 6.204}, {'end': 7049.073, 'text': 'And I absolutely believe that this can be channeled toward accelerated skill learning.', 'start': 7044.031, 'duration': 5.042}], 'summary': 'Increases in acetylcholine improve focus and can accelerate skill learning.', 'duration': 27.6, 'max_score': 7021.473, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7021473.jpg'}, {'end': 7142.687, 'src': 'embed', 'start': 7117.083, 'weight': 16, 'content': [{'end': 7123.547, 'text': 'But also what about kids with language learning deficits or with dyslexia or just performance in school in general?', 'start': 7117.083, 'duration': 6.464}, {'end': 7128.391, 'text': 'I have a deep interest and concern for the future of science and mathematics.', 'start': 7123.787, 'duration': 4.604}, {'end': 7131.234, 'text': 'in not just in this country, but all over the world.', 'start': 7129.051, 'duration': 2.183}, {'end': 7135.739, 'text': 'And more plasticity equals faster, better, deeper learning.', 'start': 7131.734, 'duration': 4.005}, {'end': 7142.687, 'text': "And if we don't do this, I don't think we're gonna get the full reach out of all the machine learning tools either.", 'start': 7136.339, 'duration': 6.348}], 'summary': 'Advocacy for improving learning outcomes in science and math, emphasizing plasticity for faster, better learning.', 'duration': 25.604, 'max_score': 7117.083, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7117083.jpg'}, {'end': 7196.465, 'src': 'embed', 'start': 7173.368, 'weight': 15, 'content': [{'end': 7184.383, 'text': 'But how do we leverage that? Like in the physical space taking actions, or is there some chemicals that can stimulate neuroplasticity??', 'start': 7173.368, 'duration': 11.015}, {'end': 7186.245, 'text': "Like what- I think it's the intersection of the two.", 'start': 7184.503, 'duration': 1.742}, {'end': 7190.431, 'text': "I think it's being engaged in a physical practice while enhancing pharmacology.", 'start': 7186.806, 'duration': 3.625}, {'end': 7192.042, 'text': 'And it has to be done safely.', 'start': 7190.981, 'duration': 1.061}, {'end': 7194.063, 'text': 'And this is full of open questions.', 'start': 7192.282, 'duration': 1.781}, {'end': 7196.465, 'text': "This is the very beginnings of it, like you're saying.", 'start': 7194.103, 'duration': 2.362}], 'summary': 'Leverage physical practice and pharmacology for neuroplasticity safely.', 'duration': 23.097, 'max_score': 7173.368, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7173368.jpg'}], 'start': 5446.215, 'title': 'Psychedelics and neuroplasticity', 'summary': 'Explores the potential connection between dreaming and psychedelics, the evolving interest in psychedelics for therapeutic use, subjective nature of psychology and language, and the potential of leveraging neuroplasticity for accelerated skill learning, with a focus on the notable research on the effects of mdma on octopi and the implications for education and technology development.', 'chapters': [{'end': 5654.383, 'start': 5446.215, 'title': 'The connection between dreams and psychedelics', 'summary': 'Discusses the challenges of time referencing in relation to covert attention and the potential connection between the dissociation in dreaming and psychedelics. it also highlights the rigorous academic pursuit of studying psychedelics and the notable research on the effects of mdma on octopi.', 'duration': 208.168, 'highlights': ["The challenges of time referencing are similar to covert attention, as it's difficult to split attention into three domains and our time referencing scheme tends to be just one or two time references. Emphasizes the difficulty of splitting attention into three domains and indicates that our time referencing tends to be limited to one or two time references.", "Lisa Feldman Barrett's intuition about the potential connection between the dissociation in dreaming and psychedelics is mentioned, sparking interest in further exploration of this area. Reveals the potential connection between dissociation in dreaming and psychedelics, prompting further exploration in this area.", 'Matthew Johnson from Johns Hopkins shares the challenges faced in getting psychedelics accepted as a serious scientific pursuit, despite being well-funded and rigorously studied in an academic setting. Highlights the challenges in gaining acceptance for psychedelics as a serious scientific pursuit despite being well-funded and rigorously studied.', 'Gul, a postdoc at Stanford, conducted notable research on the effects of MDMA on octopi, which was published in Current Biology, demonstrating that the octopi exhibited social behavior and started cuddling after being exposed to MDMA. Highlights the research of the effects of MDMA on octopi, showing that they exhibited social behavior and started cuddling after exposure.']}, {'end': 6098.513, 'start': 5654.803, 'title': 'Psychedelic research and neuroplasticity', 'summary': 'Discusses the evolving interest in psychedelics for therapeutic use, particularly at johns hopkins, exploring their potential in treating depression, unveiling neuroplasticity, and modifying drugs to retain neuroplasticity components while reducing hallucinogenic effects.', 'duration': 443.71, 'highlights': ["Johns Hopkins' pioneering role in psychedelic research for treating depression and gaining institutional review board approval for studies. Johns Hopkins is at the forefront of psychedelic research, particularly in treating depression and gaining institutional review board approval for studies.", 'The correlation between hallucinogenic states and dreaming, as well as the potential to unveil elements of neuroplasticity with psychedelics. There is a close relationship between hallucinogenic states and dreaming, and psychedelics have the potential to unveil elements of neuroplasticity.', 'The development of modified psychedelics retaining neuroplasticity components, which could offer therapeutic potential for individuals averse to traditional psychedelic experiences. Chemists have developed modified psychedelics that retain neuroplasticity components, potentially appealing to individuals averse to traditional psychedelic experiences.', "The unique effects of MDMA (ecstasy) on dopamine and serotonin levels, raising questions about its potential for treating certain forms of depression. MDMA's unique effects on dopamine and serotonin levels raise questions about its potential for treating certain forms of depression, due to the unprecedented activation of dopaminergic and serotonergic states.", 'The need for a focused conversation within the academic and clinical communities on the intended use of psychedelics for therapeutic purposes. There is a need for a focused conversation within the academic and clinical communities on the intended use of psychedelics for therapeutic purposes.', 'The importance of integrating psychedelic experiences and leveraging the plasticity window for long-term benefits, emphasizing the necessity for continued work and integration after the initial experience. The integration of psychedelic experiences and leveraging the plasticity window for long-term benefits is crucial, highlighting the necessity for continued work and integration after the initial experience.', 'The potential for combining AI, machine learning, and brain-machine interfaces with psychedelic treatments to direct neuroplasticity and stimulate specific brain regions for therapeutic purposes. There is potential for merging AI, machine learning, and brain-machine interfaces with psychedelic treatments to direct neuroplasticity and stimulate specific brain regions for therapeutic purposes.']}, {'end': 6827.103, 'start': 6098.553, 'title': 'Psychedelics and neurology', 'summary': 'Discusses the subjective nature of psychology and language, the distinct effects of dmt compared to other psychedelics, the potential of psychedelics to enhance creativity, and the challenges in studying and exploring psychedelics in the scientific community.', 'duration': 728.55, 'highlights': ["The subjective nature of psychology and language is discussed, emphasizing the challenges in interpreting individuals' expressions and the limitations of language as a guide. Subjectivity of psychology and language, challenges in interpreting expressions, limitations of language as a guide", 'The unique effects of DMT are explored, highlighting its distinct brain state compared to other psychedelics and the ongoing experimentation with DMT. Distinct effects of DMT, ongoing experimentation', 'The potential of psychedelics to enhance creativity and the interest in studying their impact on high-performing individuals, such as creatives and professionals in various fields, is mentioned. Potential of psychedelics to enhance creativity, interest in studying impact on high-performing individuals', 'The challenges in studying and exploring psychedelics in the scientific community, including legal and societal barriers, are acknowledged. Challenges in studying psychedelics, legal and societal barriers']}, {'end': 7217.098, 'start': 6827.103, 'title': 'Neuroplasticity and learning', 'summary': 'Discusses the potential of leveraging neuroplasticity for accelerated skill learning, especially through the release of acetylcholine, and its implications for education and technology development.', 'duration': 389.995, 'highlights': ['The release of acetylcholine from neurons in the forebrain can reorganize the neocortex for accelerated skill learning. The release of acetylcholine from neurons in the forebrain, in concert with sensory events, can reorganize the neocortex for accelerated skill learning, as supported by research data.', 'Plasticity in adulthood and single trial learning can be stimulated through physical practice and safe pharmacological enhancement. Plasticity in adulthood and single trial learning can be stimulated through physical practice and safe pharmacological enhancement, potentially leading to advancements in learning and skill acquisition.', 'The potential of leveraging neuroplasticity for education and technology development, especially in the context of machine learning tools. Leveraging neuroplasticity has implications for education and technology development, especially in the context of machine learning tools, as it allows for faster, better, and deeper learning, keeping up with rapid technological advancements.']}], 'duration': 1770.883, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ5446215.jpg', 'highlights': ['The potential connection between dissociation in dreaming and psychedelics, prompting further exploration.', 'The challenges in gaining acceptance for psychedelics as a serious scientific pursuit despite being well-funded and rigorously studied.', 'The research of the effects of MDMA on octopi, showing that they exhibited social behavior and started cuddling after exposure.', "Johns Hopkins' pioneering role in psychedelic research for treating depression and gaining institutional review board approval for studies.", 'The correlation between hallucinogenic states and dreaming, and the potential to unveil elements of neuroplasticity with psychedelics.', 'The development of modified psychedelics that retain neuroplasticity components, potentially appealing to individuals averse to traditional psychedelic experiences.', "MDMA's unique effects on dopamine and serotonin levels raise questions about its potential for treating certain forms of depression.", 'The need for a focused conversation within the academic and clinical communities on the intended use of psychedelics for therapeutic purposes.', 'The integration of psychedelic experiences and leveraging the plasticity window for long-term benefits is crucial, highlighting the necessity for continued work and integration after the initial experience.', 'The potential for merging AI, machine learning, and brain-machine interfaces with psychedelic treatments to direct neuroplasticity and stimulate specific brain regions for therapeutic purposes.', 'The subjective nature of psychology and language, emphasizing the challenges in interpreting expressions and the limitations of language as a guide.', 'The unique effects of DMT, ongoing experimentation.', 'The potential of psychedelics to enhance creativity and the interest in studying their impact on high-performing individuals.', 'The challenges in studying psychedelics in the scientific community, including legal and societal barriers.', 'The release of acetylcholine from neurons in the forebrain, in concert with sensory events, can reorganize the neocortex for accelerated skill learning, as supported by research data.', 'Plasticity in adulthood and single trial learning can be stimulated through physical practice and safe pharmacological enhancement, potentially leading to advancements in learning and skill acquisition.', 'Leveraging neuroplasticity has implications for education and technology development, especially in the context of machine learning tools, allowing for faster, better, and deeper learning.']}, {'end': 8950.723, 'segs': [{'end': 7240.86, 'src': 'embed', 'start': 7217.098, 'weight': 0, 'content': [{'end': 7223.784, 'text': 'nicotinic stimulation of the So smokers have long known that increases focus and attention and learning.', 'start': 7217.098, 'duration': 6.686}, {'end': 7226.687, 'text': "It's just that the lung cancer thing is a barrier.", 'start': 7224.084, 'duration': 2.603}, {'end': 7232.713, 'text': "Now I'm not suggesting people take Nicorette, but it's clear that we need better directed pharmacology.", 'start': 7227.188, 'duration': 5.525}, {'end': 7236.597, 'text': "But you can imagine next time you go in for a learning bout if it's really essential,", 'start': 7232.833, 'duration': 3.764}, {'end': 7240.86, 'text': "you might wanna stimulate the nicotinic system if that's safe for you.", 'start': 7237.498, 'duration': 3.362}], 'summary': 'Nicotinic stimulation can enhance focus and attention for learning, suggesting a need for better directed pharmacology.', 'duration': 23.762, 'max_score': 7217.098, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7217098.jpg'}, {'end': 7327.789, 'src': 'embed', 'start': 7283.578, 'weight': 2, 'content': [{'end': 7289.762, 'text': 'Absolutely I think that computer science and engineering and chemistry, bioengineering, is..', 'start': 7283.578, 'duration': 6.184}, {'end': 7295.024, 'text': "That's what's creating the acceleration and progress in neuroscience right now.", 'start': 7290.902, 'duration': 4.122}, {'end': 7305.269, 'text': "I think it's actually one place where science I'm very reassured science has invited in psychologists, computational biologists, at least at Stanford,", 'start': 7295.704, 'duration': 9.565}, {'end': 7307.65, 'text': 'MIT and other places too, of course.', 'start': 7305.269, 'duration': 2.381}, {'end': 7312.492, 'text': "It's clear that it's a everyone's invited kind of party right now.", 'start': 7308.23, 'duration': 4.262}, {'end': 7318.758, 'text': "The major issue in the field of neuroscience, at least through my view, is that there's no conceptual leadership.", 'start': 7313.633, 'duration': 5.125}, {'end': 7322.523, 'text': 'No one is saying we need to work on and solve this problem or that problem.', 'start': 7319.239, 'duration': 3.284}, {'end': 7325.065, 'text': "It's very fragmented right now.", 'start': 7322.823, 'duration': 2.242}, {'end': 7327.789, 'text': 'Now, the good news is people are communicating.', 'start': 7325.746, 'duration': 2.043}], 'summary': 'Interdisciplinary collaboration driving progress in neuroscience, lacking conceptual leadership and fragmented focus.', 'duration': 44.211, 'max_score': 7283.578, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7283578.jpg'}, {'end': 7375.631, 'src': 'embed', 'start': 7348.12, 'weight': 1, 'content': [{'end': 7353.982, 'text': 'So the Broad over in Boston, and then on this coast, the Chan Zuckerberg Initiative.', 'start': 7348.12, 'duration': 5.862}, {'end': 7357.764, 'text': 'um, they did, you know,', 'start': 7356.583, 'duration': 1.181}, {'end': 7374.831, 'text': "three billion dollars to sequence every cell type in humans and animals and trying i think their goal is to cure every disease by some date i don't know in the in the future um huge data sets of gene expression and protein expression.", 'start': 7357.764, 'duration': 17.067}, {'end': 7375.631, 'text': "that's valuable.", 'start': 7374.831, 'duration': 0.8}], 'summary': 'Chan zuckerberg initiative invested $3 billion to sequence every cell type in humans and animals, aiming to cure every disease.', 'duration': 27.511, 'max_score': 7348.12, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7348120.jpg'}, {'end': 7441.144, 'src': 'embed', 'start': 7400.808, 'weight': 5, 'content': [{'end': 7406.65, 'text': 'But it might be that the fundamental algorithm is to create cells and circuits that can solve variable problems.', 'start': 7400.808, 'duration': 5.842}, {'end': 7408.351, 'text': 'We know in the retina.', 'start': 7407.25, 'duration': 1.101}, {'end': 7413.353, 'text': "just a very simple example is that we've always heard about cones are for color vision and high acuity,", 'start': 7408.351, 'duration': 5.002}, {'end': 7417.114, 'text': 'and rods are for night vision and non-color vision.', 'start': 7413.353, 'duration': 3.761}, {'end': 7420.895, 'text': 'But at the dusk-dawn transition,', 'start': 7417.554, 'duration': 3.341}, {'end': 7427.538, 'text': 'certain cell types switch to have a completely different function for viewing starry night versus what they do during the daytime.', 'start': 7420.895, 'duration': 6.643}, {'end': 7429.779, 'text': 'So neurons multiplex.', 'start': 7428.038, 'duration': 1.741}, {'end': 7438.503, 'text': 'And I think building machines that can multiplex and can evolve themselves is going to help us really understand what the brain is doing.', 'start': 7430.179, 'duration': 8.324}, {'end': 7441.144, 'text': 'We need to tease out the fundamental algorithms.', 'start': 7438.663, 'duration': 2.481}], 'summary': 'Neurons multiplex at dusk-dawn transition, indicating cells and circuits solving variable problems, offering insights for building evolving machines.', 'duration': 40.336, 'max_score': 7400.808, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7400808.jpg'}, {'end': 7489.879, 'src': 'embed', 'start': 7464.006, 'weight': 7, 'content': [{'end': 7471.891, 'text': "It's a tool that neuroscientists will use more and more and more and biologists would use.", 'start': 7464.006, 'duration': 7.885}, {'end': 7481.034, 'text': 'I mean, this whole idea that it will just be a tool that allows you to start expanding the kind of things you can study.', 'start': 7471.931, 'duration': 9.103}, {'end': 7483.516, 'text': 'Well, the next generation coming up.', 'start': 7481.814, 'duration': 1.702}, {'end': 7486.858, 'text': "I can say this because now I'm blessed to have a bioengineering student.", 'start': 7483.516, 'duration': 3.342}, {'end': 7489.879, 'text': 'they think about problems so differently than biologists do.', 'start': 7486.858, 'duration': 3.021}], 'summary': 'Neuroscientists and biologists will increasingly use this tool to study a wider range of topics, benefiting from the unique problem-solving perspective of bioengineering students.', 'duration': 25.873, 'max_score': 7464.006, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7464006.jpg'}, {'end': 7573.818, 'src': 'embed', 'start': 7550.508, 'weight': 8, 'content': [{'end': 7557.371, 'text': "So there's the neuroscientist, there's the neurobiology way of studying the eye, and there's the computer vision way of studying the eye.", 'start': 7550.508, 'duration': 6.863}, {'end': 7564.314, 'text': 'And the computer vision way of studying the eye, of just like observing, non-contact sensing of humans, is really fascinating to me.', 'start': 7557.391, 'duration': 6.923}, {'end': 7569.736, 'text': 'And studying human behavior in different contexts, like in semi-autonomous vehicles.', 'start': 7564.374, 'duration': 5.362}, {'end': 7573.818, 'text': "it seemed like there's a lot of signal that comes from the eye, that comes from blinking.", 'start': 7569.736, 'duration': 4.082}], 'summary': 'Studying eye behavior in human-machine interaction reveals valuable insights.', 'duration': 23.31, 'max_score': 7550.508, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7550508.jpg'}, {'end': 7910.993, 'src': 'heatmap', 'start': 7785.958, 'weight': 13, 'content': [{'end': 7791.483, 'text': 'Pupils change size depending on level of alertness, autonomic arousal, but also overall levels of luminance.', 'start': 7785.958, 'duration': 5.525}, {'end': 7792.844, 'text': "It's very, very hard.", 'start': 7791.963, 'duration': 0.881}, {'end': 7804.249, 'text': "But there are, I mean, you're sitting on a gold mine because there is a lot of interest right now in measuring state through non-contact sensing.", 'start': 7793.484, 'duration': 10.765}, {'end': 7808.55, 'text': 'Heart rate variability through changes in skin tone, but just off a camera.', 'start': 7805.029, 'duration': 3.521}, {'end': 7809.151, 'text': 'Can you imagine that?', 'start': 7808.57, 'duration': 0.581}, {'end': 7812.132, 'text': "You just look at some video and you're like oh,", 'start': 7810.251, 'duration': 1.881}, {'end': 7816.656, 'text': "they're getting more stressed or worked up and they're not based on a heat map of some little patch on their face.", 'start': 7812.132, 'duration': 4.524}, {'end': 7822.26, 'text': "Because everyone's going to have this sort of compartmentalize it slightly differently, but you can learn it pretty quickly.", 'start': 7816.676, 'duration': 5.584}, {'end': 7827.403, 'text': "We know this when someone's giving a talk and we see them starting to get blotching on their neck.", 'start': 7822.52, 'duration': 4.883}, {'end': 7836.69, 'text': "This is the thesis defense response, right? We know it and it's a stressful situation because not passing your thesis defense is rough.", 'start': 7827.423, 'duration': 9.267}, {'end': 7844.5, 'text': 'And we can see that, but cameras can pick that up really easily at much lower levels than the blatant blotching kind of effect.', 'start': 7837.597, 'duration': 6.903}, {'end': 7852.264, 'text': 'And eye movements certainly are powerful indications of the state of the autonomic system.', 'start': 7844.921, 'duration': 7.343}, {'end': 7858.548, 'text': 'So do you think there are things from a high level that you can pick up from eye movement and blinking?', 'start': 7852.284, 'duration': 6.264}, {'end': 7862.99, 'text': 'Well, blink frequency is going to increase as people get tired.', 'start': 7858.788, 'duration': 4.202}, {'end': 7868.811, 'text': "Right I've actually been teased a lot online because I don't blink much when I'll do a post.", 'start': 7863.65, 'duration': 5.161}, {'end': 7871.892, 'text': 'And so I did a whole post about blinking, about the science of blinking.', 'start': 7869.131, 'duration': 2.761}, {'end': 7878.334, 'text': "There's some data, very strong data, not from my lab, that show that every time you blink, it resets your perception of time.", 'start': 7871.912, 'duration': 6.422}, {'end': 7882.435, 'text': 'They have people do these kind of track, kind of a Doppler-like thing.', 'start': 7878.354, 'duration': 4.081}, {'end': 7885.256, 'text': 'And anyway, blinking resets your perception of time.', 'start': 7882.475, 'duration': 2.781}, {'end': 7889.318, 'text': "There's a dopaminergic mechanism in a in the blink-related circuitry of the brain.", 'start': 7885.296, 'duration': 4.022}, {'end': 7892.48, 'text': 'When people are very alert, they tend to not blink very much.', 'start': 7890.579, 'duration': 1.901}, {'end': 7895.082, 'text': "When we're sleepy, we tend to blink more and our eyes tend to close.", 'start': 7892.52, 'duration': 2.562}, {'end': 7898.384, 'text': 'Now, some people are more hooded in the way their eyes sit.', 'start': 7895.342, 'duration': 3.042}, {'end': 7900.466, 'text': 'Some people are like this all the time.', 'start': 7898.484, 'duration': 1.982}, {'end': 7908.352, 'text': "There are some very famous people I'm not going to name them because I might run into them at some point who are like accused of being sociopaths because they don't blink very often.", 'start': 7900.646, 'duration': 7.706}, {'end': 7910.993, 'text': 'they might just have high levels of autonomic arousal.', 'start': 7908.872, 'duration': 2.121}], 'summary': 'Pupil size, blinking, and skin tone changes can indicate stress and alertness levels, with potential for non-contact sensing applications.', 'duration': 125.035, 'max_score': 7785.958, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7785958.jpg'}, {'end': 7871.892, 'src': 'embed', 'start': 7827.423, 'weight': 9, 'content': [{'end': 7836.69, 'text': "This is the thesis defense response, right? We know it and it's a stressful situation because not passing your thesis defense is rough.", 'start': 7827.423, 'duration': 9.267}, {'end': 7844.5, 'text': 'And we can see that, but cameras can pick that up really easily at much lower levels than the blatant blotching kind of effect.', 'start': 7837.597, 'duration': 6.903}, {'end': 7852.264, 'text': 'And eye movements certainly are powerful indications of the state of the autonomic system.', 'start': 7844.921, 'duration': 7.343}, {'end': 7858.548, 'text': 'So do you think there are things from a high level that you can pick up from eye movement and blinking?', 'start': 7852.284, 'duration': 6.264}, {'end': 7862.99, 'text': 'Well, blink frequency is going to increase as people get tired.', 'start': 7858.788, 'duration': 4.202}, {'end': 7868.811, 'text': "Right I've actually been teased a lot online because I don't blink much when I'll do a post.", 'start': 7863.65, 'duration': 5.161}, {'end': 7871.892, 'text': 'And so I did a whole post about blinking, about the science of blinking.', 'start': 7869.131, 'duration': 2.761}], 'summary': 'Thesis defense stress and eye movements impact autonomic system, blink frequency increases when tired.', 'duration': 44.469, 'max_score': 7827.423, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7827423.jpg'}, {'end': 8006.131, 'src': 'embed', 'start': 7982.993, 'weight': 14, 'content': [{'end': 7990.359, 'text': "There hasn't been much brain imaging of two people interacting or even in animal models of two mice or two monkeys interacting.", 'start': 7982.993, 'duration': 7.366}, {'end': 7993.301, 'text': "It's all like person scanner, bite bar.", 'start': 7990.419, 'duration': 2.882}, {'end': 7995.823, 'text': "I mean, if you've ever been in one of these scanners, you're like in a bite bar.", 'start': 7993.321, 'duration': 2.502}, {'end': 7997.144, 'text': "It's very medieval.", 'start': 7996.283, 'duration': 0.861}, {'end': 8004.309, 'text': "So you think in the interaction, there's actually, you can almost study them as a single brain or as a single system.", 'start': 7997.704, 'duration': 6.605}, {'end': 8006.131, 'text': 'The two brains are a single system.', 'start': 8004.629, 'duration': 1.502}], 'summary': 'Limited brain imaging of interacting individuals; suggests studying them as a single system.', 'duration': 23.138, 'max_score': 7982.993, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7982993.jpg'}, {'end': 8236.467, 'src': 'embed', 'start': 8209.776, 'weight': 12, 'content': [{'end': 8216.458, 'text': 'yeah, i really like 100, and when i decided to do the podcast, the huberman lab podcast,', 'start': 8209.776, 'duration': 6.682}, {'end': 8222.219, 'text': 'i thought really long and hard about what would work best and would be most beneficial, turned out to be the hardest thing,', 'start': 8216.458, 'duration': 5.761}, {'end': 8228.723, 'text': 'which is to stay on a single topic for three or four more episodes before switching to a new topic,', 'start': 8222.219, 'duration': 6.504}, {'end': 8236.467, 'text': 'because I know from the experience of university and teaching in university, as you know as well,', 'start': 8228.723, 'duration': 7.744}], 'summary': 'The huberman lab podcast focuses on staying on a single topic for 3-4 episodes before switching, based on university teaching experience.', 'duration': 26.691, 'max_score': 8209.776, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ8209776.jpg'}, {'end': 8278.77, 'src': 'embed', 'start': 8251.356, 'weight': 15, 'content': [{'end': 8256.624, 'text': 'how to give people tools along the way but also stay close to the scientific data.', 'start': 8251.356, 'duration': 5.268}, {'end': 8259.666, 'text': "I like to think that we're headed in the right direction.", 'start': 8257.705, 'duration': 1.961}, {'end': 8263.29, 'text': "It still needs to evolve, but that's been a challenge.", 'start': 8259.707, 'duration': 3.583}, {'end': 8270.945, 'text': "I think I also am challenged by the fact that there's a tremendous range of backgrounds of listeners.", 'start': 8264.29, 'duration': 6.655}, {'end': 8278.77, 'text': 'Some people have asked for more names, like more bits and parts of the nervous system and cellular molecular mechanisms and all that kind of thing.', 'start': 8270.985, 'duration': 7.785}], 'summary': 'Challenged by diverse listener backgrounds, aiming to provide tools while staying close to scientific data.', 'duration': 27.414, 'max_score': 8251.356, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ8251356.jpg'}, {'end': 8425.403, 'src': 'embed', 'start': 8403.073, 'weight': 19, 'content': [{'end': 8411.916, 'text': "but not out of a sadistic thing, but just because when I tune into your podcast or Joe's podcast, I have the same sensation that other people have.", 'start': 8403.073, 'duration': 8.843}, {'end': 8415.437, 'text': "Like, I feel like I'm home of sorts.", 'start': 8411.996, 'duration': 3.441}, {'end': 8415.837, 'text': "I'm like.", 'start': 8415.517, 'duration': 0.32}, {'end': 8422.539, 'text': "I'm familiar with the space and I'd like people to feel comfortable in the space that is the Huberman Lab podcast, whatever that ends up being.", 'start': 8415.837, 'duration': 6.702}, {'end': 8425.403, 'text': "Yeah, that's the magic of podcasting.", 'start': 8423.322, 'duration': 2.081}], 'summary': "Creating a comfortable space for listeners is key to the huberman lab podcast's success.", 'duration': 22.33, 'max_score': 8403.073, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ8403073.jpg'}, {'end': 8743.631, 'src': 'embed', 'start': 8721.411, 'weight': 16, 'content': [{'end': 8729.298, 'text': 'and then i basically think about what i want to say on my walks with my dog and i bother a couple people and blab to them.', 'start': 8721.411, 'duration': 7.887}, {'end': 8738.066, 'text': 'so i would say, each podcast, yeah, i put in 10 to 15 hours at least of passive listening preparation and maybe five or six of active preparation.', 'start': 8729.298, 'duration': 8.768}, {'end': 8743.631, 'text': 'So I do prepare quite a lot, but it has a certain reward component for me.', 'start': 8738.746, 'duration': 4.885}], 'summary': 'Spends 10-15 hours on passive and 5-6 hours on active preparation for each podcast episode.', 'duration': 22.22, 'max_score': 8721.411, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ8721411.jpg'}, {'end': 8832.492, 'src': 'embed', 'start': 8798.342, 'weight': 17, 'content': [{'end': 8799.383, 'text': 'I can already tell.', 'start': 8798.342, 'duration': 1.041}, {'end': 8807.08, 'text': "there'll be some lectures which are like definitive, like really special ones.", 'start': 8799.383, 'duration': 7.697}, {'end': 8814.884, 'text': "And there's some aspect that's archival to YouTube, where, at least I hope, like 20 years from now,", 'start': 8808.281, 'duration': 6.603}, {'end': 8822.687, 'text': "some kid is gonna watch a lecture of yours and it'll create the next Nobel Prize right?", 'start': 8814.884, 'duration': 7.803}, {'end': 8828.19, 'text': "It'll create another dream that then becomes a reality.", 'start': 8822.887, 'duration': 5.303}, {'end': 8830.031, 'text': "And that's a special thing.", 'start': 8828.33, 'duration': 1.701}, {'end': 8832.492, 'text': 'that YouTube provides.', 'start': 8830.771, 'duration': 1.721}], 'summary': 'Youtube lectures can inspire future nobel prize winners, creating dreams that become reality.', 'duration': 34.15, 'max_score': 8798.342, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ8798342.jpg'}, {'end': 8883.808, 'src': 'embed', 'start': 8857.266, 'weight': 18, 'content': [{'end': 8862.469, 'text': 'So actively doing research and actively explaining that research in new media.', 'start': 8857.266, 'duration': 5.203}, {'end': 8863.749, 'text': "It's very interesting.", 'start': 8862.589, 'duration': 1.16}, {'end': 8866.911, 'text': 'Genuinely inspired by you.', 'start': 8865.631, 'duration': 1.28}, {'end': 8869.533, 'text': 'We had this discussion last time after..', 'start': 8867.492, 'duration': 2.041}, {'end': 8878.562, 'text': "the podcast recording and it's clear that communication of science cannot be left to the existing institutions.", 'start': 8870.313, 'duration': 8.249}, {'end': 8879.804, 'text': "And I'm not talking about universities.", 'start': 8878.722, 'duration': 1.082}, {'end': 8883.808, 'text': 'I just mean that the science section of newspapers is.', 'start': 8879.844, 'duration': 3.964}], 'summary': 'Research and communication of science in new media is inspiring and essential.', 'duration': 26.542, 'max_score': 8857.266, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ8857266.jpg'}], 'start': 7217.098, 'title': 'Advancements in neuroscience and podcasting', 'summary': 'Covers topics such as nicotinic stimulation in enhancing focus, the influence of computer science on neuroscience progress, robotics in understanding neural circuits, eye movement analysis, and the challenges and highlights of hosting neuroscience podcasts, emphasizing the importance of science communication in new media.', 'chapters': [{'end': 7375.631, 'start': 7217.098, 'title': 'Nicotinic stimulation and neuroscience progress', 'summary': 'Discusses the potential benefits of nicotinic stimulation in enhancing focus and attention, the influence of computer science and engineering on accelerating progress in neuroscience, and the fragmented nature of the field lacking conceptual leadership, with mention of significant data sets in cell sequencing and gene expression.', 'duration': 158.533, 'highlights': ['Computer science, engineering, and bioengineering are driving progress in neuroscience, with collaborations between various scientific disciplines contributing to the acceleration of research and development.', 'The fragmented nature of neuroscience lacks conceptual leadership, with communication between computer scientists, AI experts, and biologists, although it remains dispersed and lacking centralized focus.', "Significant data sets in cell sequencing and gene expression, such as the Broad Institute's effort to sequence every cell type in humans and animals, provide valuable insights for potential disease cures.", 'Nicotinic stimulation is highlighted as increasing focus, attention, and learning, emphasizing the need for better directed pharmacology to explore its potential benefits in safe and controlled settings.']}, {'end': 7667.603, 'start': 7375.812, 'title': 'Neural circuits and robotics', 'summary': 'Discusses the potential of robotics in understanding neural circuits and highlights the importance of building machines that can multiplex and evolve to help understand the fundamental algorithms of the brain, as well as the shift towards practical problem-solving in neuroscience. it also touches on the use of computer vision in studying the eye and human behavior.', 'duration': 291.791, 'highlights': ['The fundamental algorithm of the brain may involve creating cells and circuits that can solve variable problems, as seen in the retina where certain cell types switch functions at dusk-dawn transition, demonstrating neural multiplexing. Examples of cells switching functions at the dusk-dawn transition.', 'Building machines that can multiplex and evolve themselves is expected to aid in understanding the brain, potentially outpacing human understanding of biological processes. The potential for machines to aid in understanding neural processes more efficiently than human understanding.', 'The next generation of neuroscientists and bioengineers are more inclined towards solving practical problems, similar to the shift in computer science and engineering in the late 90s, leading to a change in perspective on conducting research and building useful tools. The shift in perspective towards practical problem-solving in neuroscience and bioengineering.', 'Interest in studying the eye extends to computer vision methods, particularly in observing human behavior in different contexts, such as in semi-autonomous vehicles, to gather signals from blinking and pupil dilation, despite the murkiness of fully understanding the data obtained. The use of computer vision to study human behavior and eye signals in various contexts.']}, {'end': 7927.059, 'start': 7667.603, 'title': 'Eye movement and blinking analysis', 'summary': 'Discusses the challenges in analyzing eye movement and blinking in computer vision, including issues with blinking frequency, eye obstructions, and makeup complexities, and explores the potential of using eye movement as an indicator of cognitive load and stress levels.', 'duration': 259.456, 'highlights': ['Blink frequency increases as people get tired, and blinking resets perception of time, indicating a dopaminergic mechanism in the brain related to blinking.', 'Issues with analyzing eye movement include individuals with specific eye movements, wearing glasses, makeup complications, and obscured vision due to baseball caps or other obstructions.', "Eye movement can be a powerful indication of the autonomic system's state, potentially providing insights into cognitive load and stress levels.", 'Pupil dilation is a challenging indicator due to its dependence on luminance levels, making it hard to interpret in different lighting conditions.', 'Interest in non-contact sensing for measuring physiological states, such as heart rate variability, through changes in skin tone and eye movement, reflects the potential of using computer vision for stress detection.']}, {'end': 8380.727, 'start': 7927.179, 'title': 'Neuroscience and podcasting', 'summary': 'Discusses the challenges and highlights of hosting the huberman lab podcast, featuring insights on understanding autonomic arousal, the power of brain imaging during interactions, and the difficulty of catering to a diverse audience.', 'duration': 453.548, 'highlights': ['The challenges of hosting the Huberman Lab Podcast, including staying on a single topic for multiple episodes, addressing a diverse audience with varying levels of scientific knowledge, and incorporating feedback from listeners through comment sections and office hours episodes.', 'The significance of understanding autonomic arousal and baseline levels during interactions, as well as the impact of small spaces on autonomic arousal levels, highlighted through experiences on the Joe Rogan podcast.', "The potential of brain imaging during interactions and the lack of extensive research in this area, emphasizing the need to explore the correlation between individuals' blinks, attentional focus, and the influence of one person's actions on another.", 'The intention to make scientific topics accessible and beneficial to listeners, providing them with tools and encouraging scientific thinking, while acknowledging the time constraints and diverse interests of the audience.']}, {'end': 8950.723, 'start': 8381.508, 'title': 'Magic of podcasting and science communication', 'summary': 'Discusses the magic of podcasting, the rigorous preparation for the huberman lab podcast, the archival nature of youtube, and the importance of scientists communicating their research in new media, with an emphasis on paving the way for the future of science communication through podcasts and new media.', 'duration': 569.215, 'highlights': ['The rigorous preparation for the Huberman Lab podcast involves 10-15 hours of passive listening and 5-6 hours of active preparation for each episode. The host spends significant time preparing for each podcast, investing 10-15 hours in passive listening and 5-6 hours in active preparation, emphasizing the dedication to delivering well-researched content.', "The guest expresses excitement about the archival nature of YouTube, foreseeing the potential for the platform to host definitive and special lectures that could inspire future scientific breakthroughs. The guest highlights the archival nature of YouTube and its potential to host lectures that could influence future scientific discoveries, expressing enthusiasm about the platform's role in shaping the future of science communication.", 'The importance of scientists communicating their research in new media is emphasized, with a vision for practitioners to engage in public communication to enhance understanding and inspire future breakthroughs. The chapter emphasizes the significance of scientists using new media for communicating their research, envisioning practitioners engaging in public communication to enhance understanding and inspire future scientific advancements.', "The guest discusses the magic of podcasting, highlighting the sense of connection and comfort it brings to listeners, likening it to feeling at home and part of the host's life. The guest shares their perspective on the magic of podcasting, emphasizing the sense of connection and comfort it provides to listeners, comparing it to feeling at home and part of the host's life, highlighting the unique appeal of the medium."]}], 'duration': 1733.625, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ7217098.jpg', 'highlights': ['Nicotinic stimulation enhances focus, attention, and learning, emphasizing the need for better directed pharmacology.', 'Significant data sets in cell sequencing and gene expression provide valuable insights for potential disease cures.', 'Collaborations between various scientific disciplines contribute to the acceleration of neuroscience research and development.', 'Computer science, engineering, and bioengineering are driving progress in neuroscience.', 'The fragmented nature of neuroscience lacks conceptual leadership, with communication between scientific disciplines dispersed and lacking centralized focus.', 'The fundamental algorithm of the brain may involve creating cells and circuits that can solve variable problems.', 'Building machines that can multiplex and evolve themselves is expected to aid in understanding the brain.', 'The next generation of neuroscientists and bioengineers are more inclined towards solving practical problems.', 'Interest in studying the eye extends to computer vision methods, particularly in observing human behavior in different contexts.', 'Blink frequency increases as people get tired, indicating a dopaminergic mechanism in the brain related to blinking.', "Eye movement can be a powerful indication of the autonomic system's state, potentially providing insights into cognitive load and stress levels.", 'Interest in non-contact sensing for measuring physiological states reflects the potential of using computer vision for stress detection.', 'The challenges of hosting the Huberman Lab Podcast include staying on a single topic for multiple episodes and addressing a diverse audience with varying levels of scientific knowledge.', 'The significance of understanding autonomic arousal and baseline levels during interactions, as well as the impact of small spaces on autonomic arousal levels.', 'The potential of brain imaging during interactions and the lack of extensive research in this area.', 'The intention to make scientific topics accessible and beneficial to listeners, providing them with tools and encouraging scientific thinking.', 'The rigorous preparation for the Huberman Lab podcast involves 10-15 hours of passive listening and 5-6 hours of active preparation for each episode.', 'The guest expresses excitement about the archival nature of YouTube and its potential to host definitive and special lectures that could inspire future scientific breakthroughs.', 'The importance of scientists communicating their research in new media is emphasized, with a vision for practitioners to engage in public communication to enhance understanding and inspire future breakthroughs.', "The guest discusses the magic of podcasting, highlighting the sense of connection and comfort it brings to listeners, likening it to feeling at home and part of the host's life."]}, {'end': 10394.229, 'segs': [{'end': 9206.059, 'src': 'embed', 'start': 9179.108, 'weight': 1, 'content': [{'end': 9187.755, 'text': "So like being able to, as opposed to putting on an act, which I realize we do when we're visually presenting ourselves in remote communication.", 'start': 9179.108, 'duration': 8.647}, {'end': 9194.1, 'text': "But I think that there's so few places where people can actually communicate without the fear of penalty.", 'start': 9188.315, 'duration': 5.785}, {'end': 9199.177, 'text': "That's woefully absent these days.", 'start': 9194.981, 'duration': 4.196}, {'end': 9206.059, 'text': "And so maybe people are just relieved to be in a place where they feel like I can say what I want or not say anything and it's okay.", 'start': 9199.337, 'duration': 6.722}], 'summary': 'Remote communication lacks authentic interaction, leading to a dearth of penalty-free communication spaces.', 'duration': 26.951, 'max_score': 9179.108, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ9179108.jpg'}, {'end': 9435.08, 'src': 'embed', 'start': 9334.289, 'weight': 0, 'content': [{'end': 9339.298, 'text': 'I mean most posts could be easily reproduced.', 'start': 9334.289, 'duration': 5.009}, {'end': 9340.058, 'text': 'you just repost them.', 'start': 9339.298, 'duration': 0.76}, {'end': 9347.162, 'text': "So now there are some original posts for which the attribution goes to the original person and it's clear it came from you.", 'start': 9340.739, 'duration': 6.423}, {'end': 9354.807, 'text': "But anything that can be easily reproduced doesn't really expand us very much as individuals or as groups.", 'start': 9348.063, 'duration': 6.744}, {'end': 9360.13, 'text': 'And most of what I see on social media is stuff that is purely reproduced.', 'start': 9355.347, 'duration': 4.783}, {'end': 9367.661, 'text': 'But I think Clubhouse, I mean, it could be that some real magic emerges on there.', 'start': 9360.53, 'duration': 7.131}, {'end': 9370.183, 'text': 'So in moderation could be good.', 'start': 9368.301, 'duration': 1.882}, {'end': 9379.171, 'text': "The magic is, this is another thing that I've found through COVID that maybe you can think about is live.", 'start': 9370.223, 'duration': 8.948}, {'end': 9387.839, 'text': 'I used to be, not understand the appeal of live video or live connection or like in this Clubhouse live events.', 'start': 9379.191, 'duration': 8.648}, {'end': 9393.846, 'text': "Because Clubhouse is technically, for the most part, it's not supposed to be recorded.", 'start': 9388.922, 'duration': 4.924}, {'end': 9396.269, 'text': "Most people don't record most conversations.", 'start': 9394.127, 'duration': 2.142}, {'end': 9398.09, 'text': "It's a one-time live event.", 'start': 9396.589, 'duration': 1.501}, {'end': 9400.192, 'text': "And there's a magic to that.", 'start': 9398.731, 'duration': 1.461}, {'end': 9400.653, 'text': 'There is.', 'start': 9400.272, 'duration': 0.381}, {'end': 9410.661, 'text': "That's not captured by your podcast or my podcast produced video that's recorded, packaged up.", 'start': 9400.973, 'duration': 9.688}, {'end': 9411.943, 'text': 'Well, anything can happen.', 'start': 9410.942, 'duration': 1.001}, {'end': 9413.704, 'text': "It's that anything can happen.", 'start': 9412.463, 'duration': 1.241}, {'end': 9416.986, 'text': "And that's the kind of thing like live concerts.", 'start': 9414.244, 'duration': 2.742}, {'end': 9419.829, 'text': 'I definitely, I love live music.', 'start': 9417.567, 'duration': 2.262}, {'end': 9423.311, 'text': "And it's the idea that, because you can always listen to the album.", 'start': 9420.549, 'duration': 2.762}, {'end': 9427.855, 'text': "Actually, the album usually sounds cleaner and better, but it's just this idea that anything can happen.", 'start': 9423.371, 'duration': 4.484}, {'end': 9433.599, 'text': "And then you listen to like the parts, I don't know, you, like Costello did something weird.", 'start': 9428.335, 'duration': 5.264}, {'end': 9435.08, 'text': 'Your dog did something weird.', 'start': 9433.839, 'duration': 1.241}], 'summary': 'Most social media posts are reproduced, but clubhouse offers unique live events with potential magic.', 'duration': 100.791, 'max_score': 9334.289, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ9334289.jpg'}, {'end': 9632.513, 'src': 'embed', 'start': 9603.874, 'weight': 5, 'content': [{'end': 9605.435, 'text': 'the rules really are different.', 'start': 9603.874, 'duration': 1.561}, {'end': 9608.177, 'text': 'And they evolve with time, which is fascinating.', 'start': 9606.715, 'duration': 1.462}, {'end': 9613.221, 'text': "With Clubhouse, it's a new social network, so it's evolving and people are figuring it out as you go.", 'start': 9608.217, 'duration': 5.004}, {'end': 9617.865, 'text': 'And the same thing with podcasting on video and like scientific podcasting.', 'start': 9613.241, 'duration': 4.624}, {'end': 9619.046, 'text': 'This is the cool thing.', 'start': 9618.225, 'duration': 0.821}, {'end': 9622.903, 'text': "when I look at what you've created, I'm learning.", 'start': 9619.046, 'duration': 3.857}, {'end': 9628.609, 'text': "I'm thinking like, hmm, that's interesting to do it this way, because I have nobody to copy.", 'start': 9622.903, 'duration': 5.706}, {'end': 9632.513, 'text': 'Not many people to copy, you know what I mean? Well, you threw out an idea.', 'start': 9629.41, 'duration': 3.103}], 'summary': 'Clubhouse and podcasting are evolving, offering unique learning opportunities.', 'duration': 28.639, 'max_score': 9603.874, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ9603874.jpg'}, {'end': 9715.099, 'src': 'embed', 'start': 9682.159, 'weight': 6, 'content': [{'end': 9684.44, 'text': "because that's even more interesting.", 'start': 9682.159, 'duration': 2.281}, {'end': 9699.287, 'text': "I brought up the clubhouse thing actually in Elon because I just wanted to get your thoughts about something he's said a few times to me and in general is that he's under a huge amount of stress.", 'start': 9684.6, 'duration': 14.687}, {'end': 9706.971, 'text': "And I'm thinking of doing a startup now and kind of thinking about all of this.", 'start': 9700.228, 'duration': 6.743}, {'end': 9715.099, 'text': 'Because I enjoy podcasts, I enjoy science, but he says that his life is basically hell.', 'start': 9707.911, 'duration': 7.188}], 'summary': 'Elon musk is under a huge amount of stress, considering a startup, and feels his life is basically hell.', 'duration': 32.94, 'max_score': 9682.159, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ9682159.jpg'}, {'end': 9841.484, 'src': 'embed', 'start': 9812.187, 'weight': 7, 'content': [{'end': 9820.112, 'text': 'all of whom speak very highly of him and show express immense admiration for the number of things that he can maintain.', 'start': 9812.187, 'duration': 7.925}, {'end': 9828.278, 'text': "i think it's fair to say that he accomplishes more before 9 00 a.m than most people do in in a decade.", 'start': 9820.112, 'duration': 8.166}, {'end': 9833.44, 'text': "it's clear, and that what he does would dissolve most people into a puddle of tears,", 'start': 9828.278, 'duration': 5.162}, {'end': 9841.484, 'text': 'mostly because of this whole thing about the brain working hard equates to thinking about duration,', 'start': 9833.44, 'duration': 8.044}], 'summary': 'He accomplishes more before 9 a.m than most do in a decade, admired by many.', 'duration': 29.297, 'max_score': 9812.187, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ9812187.jpg'}, {'end': 9912.382, 'src': 'embed', 'start': 9882.404, 'weight': 8, 'content': [{'end': 9887.749, 'text': "what I can tell you is that he's accessing the best resources in terms of how to optimize his biology.", 'start': 9882.404, 'duration': 5.345}, {'end': 9893.113, 'text': "And he's thinking about that, not just for himself, but for all of Neuralink.", 'start': 9888.609, 'duration': 4.504}, {'end': 9899.577, 'text': "Because I think I'm not trying to dodge the question, but I think there's the scale of the individual,", 'start': 9893.534, 'duration': 6.043}, {'end': 9902.358, 'text': "but then there's the companies that he's creating.", 'start': 9899.577, 'duration': 2.781}, {'end': 9912.382, 'text': "You've got people there that you could imagine if they're working at 10% better capacity or can focus 5% better for 20% of the day.", 'start': 9902.938, 'duration': 9.444}], 'summary': "He's optimizing biology for neuralink, aiming for 10% better capacity and 5% better focus for 20% of the day.", 'duration': 29.978, 'max_score': 9882.404, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ9882404.jpg'}, {'end': 10160.552, 'src': 'embed', 'start': 10132.093, 'weight': 9, 'content': [{'end': 10134.694, 'text': 'ambitious business, really try to go big.', 'start': 10132.093, 'duration': 2.601}, {'end': 10139.937, 'text': 'Like, what does success look like in terms of your emotional journey?', 'start': 10135.835, 'duration': 4.102}, {'end': 10146.664, 'text': "you're going to have a lot of people who make up stuff about you, who say negative things.", 'start': 10140.779, 'duration': 5.885}, {'end': 10153.229, 'text': "I mean, majority, hopefully, if you do a good job, will be supportive, but there's still going to be this army of people there.", 'start': 10146.684, 'duration': 6.545}, {'end': 10160.552, 'text': 'And like that was scary to me because of how much emotional impact that had on me.', 'start': 10153.849, 'duration': 6.703}], 'summary': 'Success in ambitious business brings emotional challenges and dealing with negativity.', 'duration': 28.459, 'max_score': 10132.093, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ10132093.jpg'}, {'end': 10390.779, 'src': 'heatmap', 'start': 10298.051, 'weight': 0.841, 'content': [{'end': 10303.235, 'text': 'I think we find the answers to those things in those non-verbal, non-analytic states.', 'start': 10298.051, 'duration': 5.184}, {'end': 10305.337, 'text': 'It just comes to us.', 'start': 10303.655, 'duration': 1.682}, {'end': 10306.758, 'text': "I hope you're right.", 'start': 10305.977, 'duration': 0.781}, {'end': 10307.759, 'text': "And I hope it's..", 'start': 10307.018, 'duration': 0.741}, {'end': 10319.151, 'text': 'profoundly fulfilling experience as opposed to one that leads to my demise, but- You have a will, right? It all goes to the hedgehog.', 'start': 10309.847, 'duration': 9.304}, {'end': 10320.671, 'text': 'Yeah, exactly, to the hedgehog.', 'start': 10319.171, 'duration': 1.5}, {'end': 10322.892, 'text': 'No, it all makes sense.', 'start': 10321.752, 'duration': 1.14}, {'end': 10330.755, 'text': 'Andrew, like we talked about offline on this podcast, I do hope we write some stuff together, do some research together.', 'start': 10323.032, 'duration': 7.723}, {'end': 10334.437, 'text': "You're one of the most inspiring scientists.", 'start': 10330.775, 'duration': 3.662}, {'end': 10337.658, 'text': 'speaking of communicating to the world.', 'start': 10335.857, 'duration': 1.801}, {'end': 10342.361, 'text': "So I can't wait to see what you do with the podcast.", 'start': 10338.959, 'duration': 3.402}, {'end': 10343.541, 'text': "I'm already a huge fan.", 'start': 10342.401, 'duration': 1.14}, {'end': 10345.042, 'text': "I've been telling everybody about it.", 'start': 10343.581, 'duration': 1.461}, {'end': 10349.784, 'text': "I can't wait to see you talk to Joe as well soon.", 'start': 10345.062, 'duration': 4.722}, {'end': 10353.346, 'text': "And I can't wait to see what kind of paper we write together.", 'start': 10350.084, 'duration': 3.262}, {'end': 10354.406, 'text': 'Thanks so much for talking to me.', 'start': 10353.406, 'duration': 1}, {'end': 10355.207, 'text': 'No, thank you.', 'start': 10354.626, 'duration': 0.581}, {'end': 10356.547, 'text': "That project's going to be a lot of fun.", 'start': 10355.247, 'duration': 1.3}, {'end': 10357.488, 'text': "Can't wait.", 'start': 10357.048, 'duration': 0.44}, {'end': 10358.888, 'text': 'And thanks again for having me on.', 'start': 10357.688, 'duration': 1.2}, {'end': 10359.889, 'text': 'Appreciate you, brother.', 'start': 10358.908, 'duration': 0.981}, {'end': 10363.531, 'text': 'Thanks for listening to this conversation with Andrew Huberman.', 'start': 10361.069, 'duration': 2.462}, {'end': 10373.597, 'text': 'And thank you to our sponsors, Masterclass Online Courses, Four Sigmatic Mushroom Coffee, Magic Spoon Low Carb Cereal, and BetterHelp Online Therapy.', 'start': 10363.851, 'duration': 9.746}, {'end': 10376.379, 'text': 'Click the sponsor links to get a discount.', 'start': 10374.157, 'duration': 2.222}, {'end': 10381.762, 'text': "And remember, now is the time to sign up to Masterclass if that's something you've been on the fence about.", 'start': 10376.759, 'duration': 5.003}, {'end': 10385.685, 'text': 'And now, let me leave you with some words from Woodrow Wilson.', 'start': 10382.623, 'duration': 3.062}, {'end': 10390.779, 'text': 'we should not only use the brains we have, but all that we can borrow.', 'start': 10386.667, 'duration': 4.112}], 'summary': 'A conversation about collaboration and inspiration with andrew huberman, featuring sponsor mentions.', 'duration': 92.728, 'max_score': 10298.051, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ10298051.jpg'}], 'start': 8950.763, 'title': 'Future of science education and online communication', 'summary': 'Discusses the future of science education being online, the impact of online communication platforms like clubhouse and discord, highlighting the intimate nature of voice-only communication, and insights on unique features and limitations.', 'chapters': [{'end': 9360.13, 'start': 8950.763, 'title': 'Future of science education and online communication', 'summary': 'Discusses the future of science education being online and the impact of online communication platforms like clubhouse and discord, highlighting the intimate nature of voice-only communication and the potential drawbacks of video communication, with insights on the unique features and limitations of clubhouse as compared to discord.', 'duration': 409.367, 'highlights': ['The emergence of online platforms like Clubhouse and Discord is reshaping communication and community building, offering an intimate and respectful environment for voice-only discussions, providing a sense of connection and intimacy, especially during the COVID-19 era.', "Clubhouse's tier system and encouragement for real-name representation create a unique social dynamic, with rooms limited to 5,000 people and overflow rooms, enabling diverse connections and conversations among large audiences.", 'The drawbacks of video communication, such as self-consciousness and the act of putting on a visual presentation, highlight the preference for voice-only communication and the potential impact of inflection on conveying emotionality and deeper states.', 'The observation that easily reproducible content on social media lacks substantial value, emphasizing the importance of original and attributed posts for individual and group expansion.']}, {'end': 9580.158, 'start': 9360.53, 'title': 'Clubhouse and the magic of live events', 'summary': 'Discusses the appeal of live events on platforms like clubhouse, highlighting the unique experience and the humanizing effect, while also touching on the unclear etiquette and time sink of the platform.', 'duration': 219.628, 'highlights': ['The unique magic of live events on platforms like Clubhouse is emphasized, as it provides a one-time live experience that captures the unpredictability and anything-can-happen nature, enhancing the richness of the experience. Unpredictability and anything-can-happen nature of live events', 'The humanizing effect of live events is mentioned, drawing parallels to the appeal of live concerts and the richness added by the unpredictability, creating a more immersive experience. Comparison to live concerts and immersive experience', 'The unclear etiquette and dynamics of platforms like Clubhouse are discussed, including the challenge of exiting conversations and the interesting variations in etiquette across different platforms like YouTube, Twitter, and Instagram. Discussion of unclear etiquette and dynamics in Clubhouse and comparison to other platforms']}, {'end': 9812.187, 'start': 9581.044, 'title': 'Online communities and stress in entrepreneurship', 'summary': 'Discusses the evolving rules of online communities and the stress experienced by entrepreneurs, citing elon musk as an example, and explores the idea of pursuing unique podcast formats.', 'duration': 231.143, 'highlights': ["The online communities' rules evolve with time, as seen in Clubhouse, a new social network, and in podcasting, leading to the creation of unique content with little to no one to copy. The evolving nature of online communities, exemplified by Clubhouse, and the potential for creating unique content.", "Discussion about the stress levels experienced by Elon Musk as an entrepreneur, managing multiple companies and dealing with constant high-stakes problems, raising questions about the nature of such a life. Insight into the immense stress faced by entrepreneurs, as illustrated by Elon Musk's experiences, and the ethical considerations of pursuing such a lifestyle.", 'Encouragement and excitement expressed for the potential pursuit of a unique podcast format by the speaker, showcasing the interest and support for innovative content creation. Support and enthusiasm for the idea of exploring a distinctive podcast format, indicating potential audience interest in novel content.']}, {'end': 10394.229, 'start': 9812.187, 'title': "Elon musk's work ethic and impact", 'summary': "Highlights elon musk's remarkable work ethic, his ability to optimize his biology, and the potential impact on productivity and stress reduction, while also discussing the challenges and fears associated with high-output work and starting a new endeavor.", 'duration': 582.042, 'highlights': ["Elon accomplishes more before 9:00 a.m than most people do in a decade, showcasing an exceptional work ethic and productivity. Elon's ability to achieve significant productivity before 9:00 a.m demonstrates his exceptional work ethic and efficiency.", "Elon's focus on optimizing his biology for himself and his company, Neuralink, highlights his dedication to enhancing performance and productivity. Elon's commitment to optimizing his biology for both personal and professional growth underscores his dedication to enhancing performance and productivity.", 'Discussion on the emotional impact of high-output work and the fears associated with starting a new endeavor, emphasizing the challenges and potential consequences. The conversation delves into the emotional impact and fears associated with high-output work and the potential consequences of starting a new endeavor, highlighting the challenges involved.']}], 'duration': 1443.466, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/ClxRHJPz8aQ/pics/ClxRHJPz8aQ8950763.jpg', 'highlights': ['The emergence of online platforms like Clubhouse and Discord is reshaping communication and community building, offering an intimate and respectful environment for voice-only discussions, providing a sense of connection and intimacy, especially during the COVID-19 era.', 'The drawbacks of video communication highlight the preference for voice-only communication and the potential impact of inflection on conveying emotionality and deeper states.', 'The observation that easily reproducible content on social media lacks substantial value, emphasizing the importance of original and attributed posts for individual and group expansion.', 'The unique magic of live events on platforms like Clubhouse is emphasized, as it provides a one-time live experience that captures the unpredictability and anything-can-happen nature, enhancing the richness of the experience.', 'The humanizing effect of live events is mentioned, drawing parallels to the appeal of live concerts and the richness added by the unpredictability, creating a more immersive experience.', "The online communities' rules evolve with time, as seen in Clubhouse, a new social network, and in podcasting, leading to the creation of unique content with little to no one to copy.", 'Discussion about the stress levels experienced by Elon Musk as an entrepreneur, managing multiple companies and dealing with constant high-stakes problems, raising questions about the nature of such a life.', 'Elon accomplishes more before 9:00 a.m than most people do in a decade, showcasing an exceptional work ethic and productivity.', "Elon's focus on optimizing his biology for himself and his company, Neuralink, highlights his dedication to enhancing performance and productivity.", 'Discussion on the emotional impact of high-output work and the fears associated with starting a new endeavor, emphasizing the challenges and potential consequences.']}], 'highlights': ['Andrew Huberman, a neuroscientist at Stanford, has a new podcast called Huberman Lab.', 'The longer we are awake, the more adenosine accumulates in our brain, creating the feeling of sleepiness, independent of time of day or night.', 'The circadian cycle, a temperature oscillation that lasts 24 hours, plays a crucial role in determining how sleepy or awake we feel at different times of the day.', 'Temperature oscillation correlates with the most sleepy phase of your circadian cycle, making cool temperature better for falling and staying asleep and sleeping deeply.', 'REM sleep is crucial for self-induced therapy and uncoupling emotions from bad experiences, similar to the therapeutic effects of eye movement desensitization reprocessing and ketamine therapy.', 'The potential connection between dissociation in dreaming and psychedelics, prompting further exploration.', 'The emergence of online platforms like Clubhouse and Discord is reshaping communication and community building, offering an intimate and respectful environment for voice-only discussions, providing a sense of connection and intimacy, especially during the COVID-19 era.']}