Using abosulute path to save the newly fetched transcript

Data/yt_transcript.py

@@ -6,16 +6,25 @@ from datetime import datetime
 
 transcripts = []
 
+import os
+from datetime import datetime
+
+
+def save_transcript(video_id, transcript_text, folder_name="Data/transcripts"):
+   #using abosule path
+    base_dir = os.path.dirname(os.path.abspath(__file__))  # Directory of the current script
+    folder_path = os.path.join(base_dir, folder_name)
+
+    if not os.path.exists(folder_path):
+        os.makedirs(folder_path)
 
-def save_transcript(video_id, transcript_text, folder_name="transcripts"):
-    if not os.path.exists(folder_name):
-        os.makedirs(folder_name)
     timestamp = datetime.now().strftime("%Y%m%d%H%M%S")
     filename = f"{video_id}_{timestamp}.txt"
-    filepath = os.path.join(folder_name, filename)
+    filepath = os.path.join(folder_path, filename)
 
     with open(filepath, "w", encoding="utf-8") as f:
         f.write('\n'.join(transcript_text))
+
     return filepath
 
 

Rag/chunking.py

@@ -57,5 +57,7 @@ def split_text_to_chunks():
 all_splits = split_text_to_chunks()
 if all_splits:
     print(f"Total chunks created: {len(all_splits)}")
+    print(all_splits[0].metadata)
+    print(all_splits[1])
 else:
     print("Splitting failed. Check logs for details.")

Rag/transcripts/SjPJn4QP0dk_20250109191200.txt

@@ -1,932 +0,0 @@
-welcome to hubman lab Essentials where
-we revisit past episodes for the most
-potent and actionable science-based
-tools for mental health physical health
-and
-performance I'm Andrew huberman and I'm
-a professor of neurobiology and
-Opthalmology at Stanford School of
-Medicine let's continue our discussion
-about
-neuroplasticity this incredible feature
-of our nervous system that allows it to
-change itself in response to experience
-and even in ways that we consciously and
-deliberately decide to change it most
-people don't know how to access
-neuroplasticity and so that's what this
-entire month of the huberman Lab podcast
-has been about we've explored
-neuroplasticity from a variety of
-different perspectives we talked about
-representational plasticity we talked
-about the importance of focus and reward
-we talked about this amazing and
-somewhat surprising aspect of the
-vestibular system how altering our
-relationship to gravity and in addition
-to that making error as we try and learn
-can open up Windows to plasticity but we
-have not really talked so much about
-directing the plasticity toward
-particular outcomes and thus far we
-really haven't talked yet about how to
-undo things that we don't want and so
-today we are going to explore that
-aspect of neuroplasticity and we are
-going to do that in the context of a
-very important and somewhat sensitive
-topic which is pain and in some cases
-injury to the nervous system we as
-always here on this podcast are going to
-discuss some of the science we get into
-mechanism but we
-also really get at principles principles
-are far more important than any one
-experiment or one description of
-mechanism and certainly far more
-important than any one protocol because
-principles allow you to think about your
-nervous system and work with it in ways
-that best serve you so let's start our
-discussion about pain and the somata
-sensory system the somata sensory system
-is as the name implies involved in
-understanding touch physical feeling on
-our body and the simplest way to think
-about the somata sensory system is that
-we have little sensors and Those sensors
-come in the form of neurons nerve cells
-that reside in our skin and in the
-deeper layers below the skin we have
-some that correspond to and we should
-say respond to Mechanical touch so you
-know pressure on the top of my hand or a
-pinpoint or other sensors for instance
-respond to heat to cold some respond to
-vibration we have a huge number of
-different receptors in our skin and they
-take that information and send it down
-these wires that we call axons in the
-form of electrical signals to our spinal
-cord and then up to the brain and within
-the spinal cord andin brain we have
-centers that interpret that information
-that actually make sense of those
-electrical signals and this is amazing
-because none of those sensors has a
-different unique form of information
-that it uses it just sends electrical
-potentials into the nervous system pain
-and The Sensation of pain is Believe It
-or Not A controversial word in the
-Neuroscience field people prefer to use
-the word no acception noors are the
-sensors in the skin that detect
-particular types of stimuli it actually
-comes from the Latin word noera which
-means to harm and why would neurosci
-does not want to talk about pain well
-it's very subjective it has a a mental
-component and a physical component we
-cannot say that pain is simply an
-attempt to avoid physical harm to the
-body and here's why they actually can be
-dissociated from one another and there's
-a famous case that was published in the
-British Journal of Medicine where a
-construction
-worker I think he fell is how the story
-went and a 14inch nail went through his
-Boot and up through the boot and he was
-in excruciating pain just beyond
-anything he'd experienced he he reported
-that he couldn't even move in any
-Dimension even a tiny bit without
-feeling excruciating pain they brought
-him into the clinic into the hospital
-they were able to cut away the boot and
-they realized that the nail had gone
-between two toes and it had actually not
-imp impaled the skin at all his visual
-image of the nail going through his boot
-gave him the feeling the legitimate
-feeling that he was experiencing the
-pain of a nail going through his foot
-which is incredible because it speaks to
-the power of the Mind in this pain
-scenario and it also speaks to the power
-of the specificity it's not like he
-thought that his foot was on fire he
-thought because he saw a nail going
-through his foot what it was going
-through his boot but he thought it was
-going through his foot that it was sharp
-pain of the sort that a nail would
-produce it really speaks to the
-incredible capacity that these top down
-these you know higher level cognitive
-functions have in interpreting what
-we're experiencing out in the periphery
-even just on the basis of what we see so
-why are we talking about pain during a
-month on neuroplasticity Well turns out
-that the pain system offers a a number
-of different principles that we can
-leverage to a ensure that if we are ever
-injured we are able to understand the
-difference between injury and pain
-because there is a difference that if
-we're ever in pain that we can
-understand the difference between injury
-and pain that we will be able to
-interpret our pain and during the course
-of today's podcast I'm going to cover
-protocols that help eliminate pain from
-both ends of the spectrum from the
-periphery at the level of the injury and
-through these top- down mental
-mechanisms believe it or not we're going
-to talk about love a colleague of mine
-at Stanford who runs a major pain clinic
-um is working on and has published
-quality peer- rreview data on the role
-of love in modulating the pain response
-so what we're talking about today is
-plasticity of perception which has
-direct bearing on emotional pain and has
-direct bearing on trauma so let's get
-started in thinking about what happens
-with pain and I will tell you just now
-that there is a mutation a genetic
-mutation in a particular sodium Channel
-a sodium channel is uh one of these
-little holes in neurons that allows them
-to fire Action potentials it's important
-to the function of the neuron it's also
-important for the development of certain
-neurons and there's a particular
-mutation there are kids that are born
-without this sodium Channel 1.7 if you
-want to look it up those kids experience
-no pain no pain whatsoever and it is a
-terrible situation um they don't tend to
-live very long due to accidents it's a
-really terrible and unfortunate
-circumstance in fact it's
-reasonable to speculate that one of the
-reasons not all but one of the reasons
-why people might differ in their
-sensitivity to pain is by way of genetic
-variation in how many of these sorts of
-receptors that they express people who
-make too much of this receptor
-experience extreme pain from even subtle
-stimul
-so let's talk about some of the features
-of how we're built physically and how
-that relates to pain and how we can
-recover from injury so first of all we
-have maps of our body surface in our
-brain it's called a homunculus that
-representation is scaled in a way that
-matches sensitivity so the areas of your
-body that are most sensitive have a lot
-more brain real estate devoted to them
-your back is an enormous piece of tissue
-compared to your finger finger tip but
-your back has fewer receptors devoted to
-it and the representation of your back
-in your brain is actually pretty small
-whereas the representation of your
-finger is enormous so the how big a
-brain area is devoted to a given body
-part is directly related to the density
-of receptors in that body part not the
-size of the body part you can actually
-know how sensitive a given body part is
-and how much brain area is devoted to it
-through what's called twoo
-discrimination you can do this
-experiment if you want I think I've
-described this once or twice before but
-basically if you have someone put um
-maybe take two pens and put them maybe 6
-Ines apart on your back and and touch
-while you're facing away and you they'll
-ask you how many points they're touching
-you and you say um two but if they move
-those closer together say 3 in you're
-likely to experience it as one point of
-contact whereas on your finger you could
-do play that game all day and as long as
-there's a millimeter or so spacing you
-will know that it's two points as
-opposed to one and that's because
-there's more pixels more density of
-receptors this has direct bearing to
-pain because it says that areas of the
-body that have denser receptors are
-going to be more sensitive to pain than
-to others so just as a rule of thumb
-areas of your body that are injured that
-are large areas that have low
-sensitivity before injury likely are
-going to experience less pain
-and the literature shows will heal more
-slowly because they don't have as many
-cells around to produce inflammation and
-you might say wait I thought
-inflammation is bad well one of the
-things I really want to get across today
-is that inflammation is not bad
-inflammation out of control is bad but
-inflammation is wonderful inflammation
-is the tissue repair response I thought
-it might be a nice time to just think
-about the relationship between the
-periphery and the central maps in a way
-that many of you have probably heard
-about before which will frame the
-discussion a little bit better which is
-Phantom limb pain now some of you are
-probably familiar with this but for
-people that have an arm or a leg or a
-finger or some other portion of their
-body amputated it's not uncommon for
-those people to feel as if they still
-have that limb or appendage or piece of
-their body Inta and typically
-unfortunately the sensation of that limb
-is not one of the limb being nice and
-relaxed and and you know and just there
-the sensation is that the limb is
-experiencing pain or is contorted in the
-specific orientation that it was around
-the time of the injury so if someone has
-a you know a blunt force to the hand and
-they end up having their hand amputated
-typically they will continue to feel
-pain in their Phantom hand which is
-pretty wild and that's because the
-representation of that hand is still
-intact in the cortex in the brain
-and it's trying to balance its levels of
-activity normally it's getting what's
-called proprioceptive feedback
-proprioception is just our knowledge of
-where our limbs are in space it's an
-extremely important aspect of our somata
-sensory system and there's no appropri
-receptive feedback and so a lot of the
-circuits start to ramp up their levels
-of activity and they become very
-conscious of the Phantom limb now um
-before my lab was at Stanford I was at
-UC San Diego and one of my colleagues
-was a guy everyone just calls him by his
-lap last name ramachandran who is famous
-for understanding this Phantom limb
-phenomenon and developing a very simple
-but very powerful solution to it that
-speaks to the incredible capacity of
-top- down modulation and top- down
-modulation the ability to use one's
-brain cognition and senses to control
-pain in the body is something that
-everyone not just people missing limbs
-or in chronic pain could learn to
-benefit from because it is a way to tap
-into the our ability to use our mind to
-control perceptions of what's happening
-in our body so what did ramachandran do
-ramachandran had people who were missing
-a limb put their intact limb into a box
-that had mirrors in it such that when
-they looked in the box and they moved
-their intact limb the opposite limb
-which was a reflection of the intact
-limb because they're missing the
-opposite limb they would see it as if it
-was intact and as they would move their
-intact limb they would visualize with
-their eyes the the limb that's in the
-place of the absent limb so this is all
-by mirrors moving around and they would
-feel immediate relief from the phantom
-pain and he would tell them and they
-would direct their hand toward a
-orientation that felt comfortable to
-them then they would exit the mirror box
-they would take their their their hand
-out and and they would feel as if the
-hand was now in its relaxed normal
-position so you could get real time in
-moments remapping of the representation
-of the hand now that's amazing this is
-the kind of thing that all of us would
-like to be able to do if we are in pain
-because if you do anything for long
-enough including live you're going to
-experience pain of some sort and this
-again I just want to remind you isn't
-just about physical injuries and pain
-this has direct relevance to emotional
-pain as well which we of course we'll
-talk talk about so the ramachandran
-studies were really profound because
-they said a couple of things one
-plasticity can be very fast that it can
-be driven by the experience of something
-just the visual experience and so this
-may come as a shock to some of you and
-by no means it might trying to be
-insensitive but pain is a perceptual
-thing as much as it's a physical thing
-it's a belief system about what you're
-experiencing in your body and that has
-important relevance for healing
-different types of injury and the pain
-associated with that injury now this
-brings up another topic which is
-definitely related to neuroplasticity
-and injury but is a more General one
-that I hear about a lot which is
-traumatic brain injury many injuries are
-not just about the limb and the the lack
-of use of the limb but concussion and
-head injury but I want to talk a little
-bit about what is known about recovery
-from concussion and this is very
-important because it has implications
-for just normal aging as well and offset
-setting some of the cognitive decline
-and physical decline that occurs with
-normal aging typically after TBI there's
-a constellation of symptoms that many
-people if not all people with TBI report
-which is headache photophobia that
-lights become kind of aversive sleep
-disruption trouble concentrating
-sometimes mood issues there's you know a
-huge range and of course the severity
-will vary
-Etc it's very clear that regardless of
-whether or not there was a skull break
-and regardless of when the TBI happened
-and how many times it's happened that
-the system that repairs the brain the
-adult brain is mainly centered around
-this lymphatic system that we call for
-the brain the glymphatic system it's
-sort of like a sewer system that clears
-out the debris that surrounds neurons
-especially injured neurons and the
-glymphatic system is very active during
-sleep and the glymphatic system is
-something that you want very active
-because it's going to clear away the
-debris that sits between the neurons and
-the cells that surround the connections
-between the neurons called the glea
-those cells are actively involved in
-repairing the connections between
-neurons when damaged so the glymphatic
-system is so important that many people
-if not all people who get TBI are told
-get adequate rest you need to sleep and
-that's kind of twofold advice on the one
-hand it's telling you to get sleep
-because all the good things happen in
-sleep it's also about getting those
-people to not continue to engage in
-their activity fulltime or really try
-and Hammer through it the glymphatic
-system has been shown to be activated
-further in two ways one is that sleeping
-on one side not on back or stomach seems
-to increase the amount of wash out or
-wash through I should say of the
-glymphatic system the other thing that
-has been shown to improve the function
-of the lymphatic system is a certain
-form of exercise and I want to be very
-very clear here I will never and I am
-not suggesting that people exercise in
-any way that aggravates their injury or
-that goes against their Physician's
-advice however there's some interesting
-data that zone 2 cardio for 30 to 45
-minutes three times a week seems to
-improve the rates of clearance of some
-of the
-debris after injury and in general
-injury or no to accelerate and improve
-the rates of flow for the lymphatic
-system it could be fast walking it could
-be jogging if you can do that with your
-injury safely could be cycling and this
-is really interesting outside of TBI
-because what we know from aging is that
-aging is a nonlinear process it's not
-like with every year of Life your brain
-gets a little older it's a has sometimes
-it follows what's more like a step
-function you get these big jumps in in a
-in markers of Aging I guess that we
-could think of them as jumps down
-because it's a negative thing for most
-everybody would like to live longer and
-be healthier in brain and body and so
-the types of exercise I'm referring to
-now are really more about brain
-longevity and about keeping the brain
-healthy than they are about physical
-fitness so I think this is really
-interesting and if some of you would
-like to know the mechanism or at least
-the hypothesize mechanism ISM there's a
-a a molecule called aquaporin 4 that is
-related to the gal system so Gia are the
-it means glue and Latin are these are
-these cells in the brain the most
-numerous cells in the brain in fact that
-in sheath synapses but they're very
-Dynamic cells aquaporin 4 is mainly
-expressed by the gal cell called the
-astroy Astro looks like a little star
-incredibly interesting cells and the the
-thing to remember is that the asites
-bridge the connection between the
-neurons
-the synapse the connections between them
-and the vasculature the blood system and
-the gimatic system so this glymphatic
-system and the gal asroy system is a
-system that we want chronically active
-throughout the day as much as possible
-so low-level walking Zone 2 cardio and
-then at night during slow wave sleep is
-then really when this lymphatic system
-kicks in so that should hopefully be an
-actionable takeaway provided that you
-can do that kind of cardio safely
-that I believe everybody should be doing
-who cares about brain longevity not just
-people who are trying to get over TBI
-now I'd like to return a little bit to
-some of the subjective aspects of pain
-modulation because I think it's so
-interesting and so actionable that
-everyone should know about this our
-interpretation our subjective
-interpretation of a sensory event is
-immensely powerful for dictating our
-experience of the event the molecule
-adrenaline when it's liberated into our
-body truly blunts our experience of pain
-we all know the stories of people you
-know walking you know miles on stumped
-legs um people doing all sorts of things
-that were incredible
-Feats that allowed them to move through
-what would otherwise be pain and
-afterward they do experience extreme
-pain but during the event often times
-they are not experiencing pain and
-that's because of the pain blunting
-effects of adrenaline adrenaline binding
-to particular receptors actually shuts
-down pain
-Pathways people who anticipate an
-injection of morphine immediately report
-the feeling of loss of pain their pain
-starts to diminish because they know
-they're going to get pain relief and
-it's a powerful effect now all of you
-are probably saying placebo effect
-Placebo effects are very real Placebo
-effects and belief effects as they're
-called have a profound effect on our
-experience of noxious stimul like pain
-and they can also have a profound effect
-on positive stimuli and things that
-we're looking forward to one study that
-I think is particularly interesting here
-from my colleague at Stanford Sean
-Mackey they did a neuroimaging study
-they subjected people to pain in this
-case it was a a heat pain people have
-very specific thresholds to heat at
-which they cannot tolerate any more heat
-but they explored the extent to which
-looking at an image of somebody in this
-case a romantic partner that the person
-loved would allow them to adjust their
-pain
-response and it turns out it does they
-could tolerate more pain and they
-reported it as not as
-painful that response that feeling of
-Love internally can blunt the pain
-experience to a significant degree these
-are not small effects and not
-surprisingly how early a relationship is
-how new a relationship is directly
-correlat with people's ability they
-showed to use this love this internal
-representation of love to blunt the pain
-response so for those of you that have
-been with your partners for many years
-and you love them very much and you're
-obsessed with them terrific you have a
-pre-installed well I suppose it's not
-pre-installed you had to do the work
-because relationships are work but
-you've got a installed mechanism for
-blunting pain and again these are not
-minor effects these are major effects
-and it's all going to be through that
-top down modulation that we talked about
-not unlike the mirrorbox experiments
-with Phantom limb that relieve phantom
-pain or some other top- down modulation
-in the opposite example is the nail
-through the boot which is a visual image
-that made the person think it was
-painful when in fact it was painful even
-though there was no tissue damage it was
-all perceptual so the pain system is
-really subject to these perceptual
-influences which is remarkable because
-really when we think about the somata
-sensory system it has this cognitive
-component it's got this peripheral
-component but there's another component
-which is the way in which our sensation
-our somatos sensory system is woven in
-with our autonomic nervous system
-independent of love we're going to talk
-about something quite different which is
-putting needles and electricity in
-different parts of the body so-called
-acupuncture something that for many
-people were it it's been viewed as a
-kind of alternative medicine but now
-there are excellent Laboratories
-exploring what's called
-electroacupuncture and acupuncture and I
-think what you'll be interested in and
-surprised to learn is that it does work
-but sometimes it can exacerbate pain and
-sometimes it can relieve pain and it all
-does that through very discrete Pathways
-for which we can really say this neuron
-connects to that neuron connects to the
-adrenals and we can tie this all back to
-dopamine because in the end it's the
-chemicals and neural circuits that are
-giving rise to these perceptions or
-these experiences rather of things that
-we call pain love ET Etc there are
-actually a lot of really good
-peer-reviewed studies supporting the use
-of acupuncture for in particular GI trct
-issues in recent years there's been an
-emphasis on trying to understand the
-mechanism of things like acupuncture and
-acupuncture itself but as a way to try
-and understand how these sorts of
-practices might actually benefit people
-who are experiencing pain or for
-changing the nervous system or brain
-body relationship in general what I want
-to talk about in terms of acup puncture
-is the incredible way in which
-acupuncture
-illuminates the cross talk between the
-somata sensory system our ability to
-feel stuff externally exteroception
-internally
-interoception and how that somata
-sensory system is wired in with and
-communicating with our autonomic nervous
-system that regulates our levels of
-alertness or
-calmness so this takes us all back to
-the homunculus we have this
-representation of our body surface in
-our
-brain that representation is what we
-call
-somatotopic and what somatotopy is is it
-just means that areas of your body that
-are near one another are represented by
-neurons that are nearby each other in
-the brain the connections from those
-brain neurons are sent into the body and
-they are synchronized with meaning they
-Crosswire with and and form synapses
-with some of the input from the viscera
-from our guts from our diaphragm from
-our stomach from our spleen from our
-heart our internal organs are sending
-information up to this map in our brain
-of the body surface but it's about
-internal information what we call
-interoception our ability to look inside
-or imagine inside and feel what we're
-feeling inside so the way to think about
-this accurately is that our
-representation of our self is a
-represent ation of our internal workings
-our viscera our guts everything inside
-our skin and the surface of our skin and
-the external World those three things
-are always being combined in a very
-interesting complex but very seamless
-way acupuncture involves taking needles
-and sometimes electricity Andor heat as
-well and stimulating particular
-locations on the body and if somebody
-has a gastrointestinal issue like their
-their guts are moving too quick they
-have diarrhea you stimulate this area
-and it'll slow their gut motility down
-or if their gut motility is too slow
-they're constipated you stimulate
-someplace else and it accelerates it and
-you know hearing about this of it sounds
-kind of to a Westerner who's not
-thinking about the underlying neural
-circuitry it could sound kind of wacky
-but when you look at the neural
-circuitry the neuro Anatomy it really
-starts to make sense intense stimulation
-of the abdomen however with these
-electroacupuncture has a very strong
-effect of an increasing inflammation in
-the body body and this is important to
-understand because it's not just that
-stimulating the the gut does this
-because you're activating the gut area
-it activates a particular nerve pathway
-for the afficionados it's the splenic
-spinal sympathetic axis if you really
-want to know and it's pro-inflammatory
-under most conditions if for instance
-the person is dealing with a particular
-bacterial infection that can be
-beneficial and this goes back to a much
-earlier discussion that we had on a
-previous podcast that we'll revisit
-again and again which is that the stress
-response was designed to combat
-infection so it turns out that there are
-certain patterns of stimulation on the
-abdomen that can actually liberate
-immune cells from our immune organs like
-our spleen and counter infection when
-you stimulate these Pathways that
-activate in particular the adrenals the
-adrenal gland liberates norepinephrine
-and epinephrine and the brain does as
-well it binds to what are called the
-beta noradrenergic receptor okay so this
-is really getting kind of down into the
-weeds but the beta nuragic receptors
-activate the spleen which liberate cells
-that combat infection that's the
-short-term quick
-response the more intense stimulation of
-the abdomen and other areas can be
-pro-inflammatory because of the ways
-that they trigger certain Loops that go
-back to the brain and Trigger the sort
-of anxiety Pathways that exacerbates
-pain so one pathway stimulates
-norepinephrine and blunts PL the other
-one doesn't what does all this mean how
-are we supposed to put all this together
-well there's a paper that was published
-in nature medicine in 2014 this is an
-excellent Journal that describes how
-dopamine can activate the Vegas
-peripherally and nor norepinephrine can
-activate the Vegas peripherally and
-reduce inflammation what this means is
-that there are real maps of our body
-surface that when
-stimulated communicate with our
-autonomic nervous system the system
-system that controls alertness or
-calmness and thereby releases either
-molecules like norepinephrine and
-dopamine which make us more alert and
-blunt our response to pain and they
-reduce
-inflammation but there are yet other
-Pathways that when stimulated are
-pro-inflammatory one of the things that
-bothers me so much these days and I'm
-not easily irritated but what really
-bothers me is when people are talking
-about inflammation like inflammation is
-bad inflammation is terrific
-inflammation is the reason why cells are
-called to the site of injury to clear it
-out inflammation is what's going to
-allow you to heal from any injury
-chronic inflammation is bad but acute
-inflammation is absolutely essential
-remember those kids that we talked about
-earlier that have mutations in these
-receptors that for sensing pain they
-never get inflammation and that's why
-their joints literally disintegrate it's
-really horrible because they don't
-actually have the inflammation response
-because it was never triggered by the
-pain response so I think that the data
-on acupuncture turning out to be very
-interesting before I continue I just
-thought I'd answer a question that I get
-a lot uh which is what about Wim Hoff
-breathing Wim Hoff also called AKA The
-Iceman um has his breathing that's
-similar to uh Tumo breathing as it was
-originally called involves basically
-hyperventilating and then doing some
-exhales and some breath holds a number
-of people have asked me about it in uh
-in relation to pain management the
-effect of doing that kind of breathing
-it's not a mysterious effect it
-liberates adrenaline from the adrenals
-when you have adrenaline in your system
-and when the spleen is very
-active that response is used to counter
-infection and stress counters infection
-by liberating killer cells in the body
-you don't want the stress response to
-stay on indefinitely however things like
-Wim Hoff breathing like ice baz anything
-that releases adrenaline will counter
-the infection but you want to regulate
-the duration of that adrenaline response
-today we've talked about a variety of
-tools but I want to Center in on a
-particular sequence of tools that
-hopefully you won't need but presumably
-if you're a human being and you're
-active you will need at some point it's
-about managing injury and recovering and
-healing fast or at least as fast as
-possible it includes removing the pain
-it includes getting Mobility back and
-getting back to a normal life whatever
-that means for you
-I want to emphasize that what I'm about
-to talk about next was developed in
-close consultation with Kelly starett
-who many of you probably have heard of
-before Kelly can be found at the ready
-State he's a formally trained so degreed
-and educated exercise physiologist he's
-a world expert in movement and tissue
-Rehabilitation so I asked Kelly I made
-it really simple I said okay let's say I
-were to sprain my ankle or break my arm
-or injure my knee or ACL tear or
-something like that or shoulder injury
-what are the absolute necessary things
-to do regardless of situation so the
-first one is a very basic one that now
-you have a lot of information to act on
-which is sleep is essential and so we
-both agreed 8 hours of sleep would be
-ideal but if not at least 8 hours
-inmobile so that's a
-non-negotiable in terms of getting the
-foundation for allowing for glymphatic
-clearance and tissue clearance Etc the
-other is if possible unless it's
-absolutely excruciating when you just
-can't do it a 10-minute walk per day of
-course you don't want to exacerbate the
-injury at least a 10-minute walk per day
-and probably longer this is where it
-gets interesting I was taught I learned
-that when you injure yourself you're
-supposed to ice something you're
-supposed to put ice on it but I didn't
-realize this but when speaking to
-exercise physiologists and some
-Physicians they said that the ice is
-really more of a placebo it numbs the
-the environment of the injury which is
-not surprising and will eliminate the
-pain for a short while but it has some
-negative effects that perhaps offset its
-use it actually can create some like
-clotting and sludging of the of the
-tissue and fluids which is bad because
-you want the macras and the other cell
-types phagocytosing eating up the debris
-and and injury and moving it out of
-there so that it can repair so that was
-surprising to me which made me ask well
-then what about heat well it turns out
-heat is actually quite beneficial the
-major effects seem to be explained by
-heat improving the viscosity of the
-tissues and the clearance and the
-profusion of of fluid blood lymph and
-other fluids out of the injury area so
-all of this might sound just like Common
-Sense knowledge I always just thought
-it's ice it's non-steroid
-anti-inflammatory drugs it's things that
-block block prostag gland and so things
-like aspirin ibuprofen acetam Menin
-those things generally work by blocking
-things like the the they're called Co
-the Cox uh prostag gland in blockers and
-things of that sort things in that
-pathway those sorts of treatments which
-reduce inflammation may not be so great
-at the beginning when you want
-inflammation they may be important for
-limiting pain so people can be
-functional at all but the things that I
-talked about today really are anchored
-in three principles one is that the
-inflammation response is a good one it
-calls to the to the sight of injury
-things that are going to clean up the
-injury in bad cells
-then there are going to be things that
-are going to improve profusion like the
-glymphatic system getting deep sleep
-feet elevated sleeping on one side
-low-level Zone 2 cardio three times a
-week many people ask me about platelet
-rich plasma so-called PRP they take
-blood they enrich for platelets and they
-re-inject it back into people here's the
-deal it has never been shown whether or
-not the injection itself is what's
-actually creating the effect the claims
-that PRP actually contains stem cells
-are very very feeble and when you look
-at the literature and you talk to anyone
-expert in the stem cell field they will
-tell you that it's the number of stem
-cells in PRP is infinim small stem cells
-are an exciting area of Technology
-however there's a clinic down in Florida
-that was shut down a couple years ago
-for injecting stem cells harvested from
-patients into the eye for immaculate
-degener ation these were people that
-were suffering from um poor vision and
-very shortly after injecting uh these
-stem cells into the eyes they went
-completely blind and I'm not here to
-tell you that you should or shouldn't do
-something but I do think that anything
-involving stem cells one should be very
-cautious of the major issue with stem
-cells that I think is concerning is that
-stem cells are cells that want to become
-lots of different things not just the
-tissue that you're interested in so if
-you damage your knee and you you inject
-stem cells into your knee you need to
-molecularly restrict those stem cells so
-that they don't become tumor cells right
-a tumor is a collection of stem cells
-one needs to approach this with Extreme
-Caution even if it's your own blood or
-stem cells that you're re-injecting so
-I'm going to close there I've talked
-about a lot of tools today I've talked a
-lot about somea sensation about
-plasticity about pain about
-acupuncture some of the Nuance of
-acupuncture inflammation stress we even
-talked a little bit about high-intensity
-breathing so as always we take kind of a
-whirlwind tour through a given topic lay
-down some tools as we go hopefully the
-principles that relate to pain and
-injury but also neuroplasticity in
-general today in the context of the
-somata sensory system will be of use to
-all of you I don't wish injury on any of
-you but I do hope that you'll take the
-information do with it what you will
-once again thanks so much for your time
-and attention today and as always thank
-you for your interest in science
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