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Football Warm-Up Routine & Football Stretching [.pdf]
Football Warm-Ups & Stretching – Full Blog Post Football Warm-Ups, Stretching & Prehab, What Actually Works Most teams still warm up wrong. They stand in a circle. They hold static hamstring stretches. They believe stretching stops injury. All three are out of date. Sports science moved on years ago. The team next to you on…
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Cost of Football Shirts Over Years [1990-2026]
The Price of Loyalty: How Football Shirt Inflation Outpaced Economic Reality For decades, a football shirt has been more than fabric, it is a wearable contract of tribal allegiance. But as the data shows, the financial cost of honoring that loyalty has completely outpaced everyday economic reality. It’s hard to not feel shafted. Every summer,…
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Podcast Episode: Brain Health And Behavior
Pip: Welcome to BlackBeltWhiteHat, where the mat teaches you things a therapist charges by the hour. Dave's been deep in the Huberman Lab archives this week, and the results are genuinely useful. Mara: We're covering two territories today: the science of meditation and how it rewires your brain for good, and the neuroscience of aggression…
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Dr. Richard Davidson: Science-Based Meditation Tools | Huberman Lab Podcast Notes
Dr. Richard Davidson: Science-Based Meditation Tools to Improve Your Brain & Health Dr. Richard Davidson: Science-Based Meditation Tools Huberman Lab Podcast Summary TLDR Meditation turns temporary calm states into permanent traits. Dr. Richie Davidson shares two main types: Focused Attention and Open Monitoring. Start with just 5 minutes daily. You get lower anxiety, better focus,…
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Understanding & Controlling Aggression | Huberman Lab Notes [2026]
Understanding & Controlling Aggression Huberman Lab Podcast Summary TLDR Aggression is a biological circuit centered in the ventromedial hypothalamus (VMH) – which is a bit of the brain! This bit of the brain is triggered primarily by estrogen receptors rather than testosterone directly. It builds like hydraulic pressure from multiple inputs including cortisol, serotonin levels,…
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Huberman Lab – Dr Rhonda Patrick Protocols
Weekly Vitality Protocol Each day, for sleep consider taking magnesium glycinate and limit food 3 hours before bed. Day Training Nutrition Recovery & Lifestyle Monday CrossFit-style: 30 min strength (compound lifts) + 30 min HIIT High-protein meals, greens, clean carbs earlier in day Sauna (20 min) Tuesday Light run (2–3 miles) or active recovery Intermittent…
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Huberman Lab Notes – Emotional Intelligence
Summary: Dr. Marc Brackett – How to Better Regulate Your Emotions Dr. Marc Brackett (Yale Center for Emotional Intelligence) teaches that emotion regulation is not about suppressing or eliminating feelings, but about building a smarter relationship with them. Emotions are neither good nor bad! It’s how we respond to them that matters. His practical framework…
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Huberman Lab Notes – Bolster Mental Health & Confidence
Dr. Paul Conti: Tools to Bolster Your Mental Health & Confidence | Huberman Lab Dr. Paul Conti: Tools to Bolster Your Mental Health & Confidence Huberman Lab Podcast Summary Key Takeaways Focus on “What’s Going Right” — There is far more right with you than wrong. Start self-exploration with curiosity instead of self-criticism. Observe your…
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Huberman Lab Notes – Master Self Control Dr Fujita
Dr. Kentaro Fujita: Master Self-Control & Overcome Procrastination | Huberman Lab Dr. Kentaro Fujita: Master Self-Control & Overcome Procrastination Huberman Lab Notes – Master Self Control Dr Fujita 2 Bullet-Point Summary: Self-control is not an innate trait but a learnable skill that improves through strategies like connecting to deep “whys,” creating psychological distance from temptations,…