Huberman Lab

Carbon: https://joincarbon.com/huberman

Wealthfront**: https://wealthfront.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Alan Aragon

00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)

00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein

00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size

00:23:00 Sponsors: Carbon & Wealthfront

00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility

00:36:53 Dietary Protein & Body Composition

00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength

00:51:24 Sponsors: AG1 & David

00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise

01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet

01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation

01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake

01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss

01:30:16 Sponsor: Function

01:32:04 Caffeine, Exercise & Fat Loss

01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience

01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality

01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone

02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition

02:07:04 Collagen Supplementation, Skin Appearance

02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C

02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets

02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Understanding & Conquering Depression

3 juli 2025 | 41 min

The Chemistry of Food & Taste | Dr. Harold McGee

30 juni 2025 | 134 min

Dr. Harold McGee, PhD, is a renowned author on the topics of food chemistry and culinary science. He explains how cooking methods, types of cookware and temperature can be used to transform food and drink flavors and presents simple but powerful ways to improve nutrient availability. We also discuss how our individual biology, genetic and cultural backgrounds shape our taste preferences. Whether you’re a seasoned cook or someone who simply loves to eat, our conversation will change how you think about food and cooking, give you actionable tools to try and deepen your appreciation of the experience of eating and drinking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Harold McGee

00:02:21 Food Chemistry, Using Copper, Modern vs Traditional Techniques

00:09:59 Sponsors: Eight Sleep & Our Place

00:13:33 Cooking, Food & Heat, Taste & Smell

00:22:10 Umami, Savory Tastes, Braising & Meat

00:29:56 Chemistry of Cooking & Eating, Sugars & Conjugates; Slowly Enjoying Food

00:36:14 Savory Meal & Dessert; Food Course Order; Palate Cleansers

00:43:56 Salt, Baseline & Shifting Taste Preferences

00:47:18 Sponsors: AG1 & Mateina

00:50:07 Whole vs Processed Foods, Taste & Enjoyment

00:53:37 Brewing Coffee, Water Temperature, Grind Size

01:00:33 Tea & Tannins, Growing Tea Plants; Tea & Meals, Polyphenols

01:08:16 Food Combinations, Individual Tolerance; Is there an Optimal Diet?

01:11:34 Onions & Garlic, Histamines, Tool: Reduce Crying when Cutting Onions

01:13:55 Gut Sensitivities & Food, Capsaicin & Spicy Foods

01:17:21 Supertasters & Taste Buds, Bitter Taste, Chefs

01:21:57 Sponsor: Function

01:23:45 Salt & Bitter, Salting Fruit, Beer or Coffee, Warming Beer

01:26:11 Human History of Alcohol & Chocolate

01:29:25 Wine Expense vs Taste, Wine Knowledge

01:35:49 Cheese Making, Aged Cheese & Crystals, Tyrosine; Smoke Flavors, Distilling

01:44:30 Fermentation, “Stink Fish”, Caviar, Traditional & New Foods

01:50:42 Personal Journey, Astronomy, Poetry & Food

01:54:55 Beans & Gas, Tool: Soaking Beans

01:57:23 Gut Microbiome, Fermented Foods; Kids & Food Aversions

02:00:47 Cilantro & Divergent Tastes; Microwave Popcorn, Parmesan Cheese

02:04:46 John Keats Poetry, To Autumn; Acknowledgements

02:10:48 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Understanding & Treating Addiction | Dr. Anna Lembke

26 juni 2025 | 37 min

In this Huberman Lab Essentials episode, my guest is Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine.

We discuss how dopamine drives reward, motivation and addictive behaviors. Dr. Lembke explains the concept of the pleasure-pain balance of dopamine and how this cycle plays a key role in the development and persistence of addiction. We also discuss some of the challenges of addiction recovery, including withdrawal, relapses and the potential benefits of psychedelic-assisted therapy.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Wealthfront**: https://wealthfront.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Anna Lembke

00:00:15 Dopamine, Reward & Movement

00:01:54 Baseline Dopamine; Genetics, Temperament & Addiction

00:05:24 Addiction, Modern Life & Boredom

00:07:18 Sponsor: AG1

00:08:55 Pleasure-Pain Balance, Dopamine, Addiction

00:14:17 Resetting Dopamine, Substance or Behavior Recovery, Tool: 30-Day Abstinence

00:16:04 Relapse, Addiction, Reflexive Behavior, Empathy

00:20:17 Triggers, Relapse, Dopamine

00:23:15 Sponsor: Wealthfront & BetterHelp

00:26:04 Shame, Truth Telling & Recovery

00:28:26 Addiction, Psychedelic-Assisted Therapy, Psilocybin, MDMA

00:33:29 Social Media & Addiction, Tool: Intentionality

Learn more about your ad choices. Visit megaphone.fm/adchoices

Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

23 juni 2025 | 111 min

In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Vagus Nerve

00:02:43 Sponsors: LMNT & Joovv

00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor

00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain

00:18:30 Sensory Information, Chemical & Mechanical Information

00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation

00:30:19 Sponsors: AG1 & ROKA

00:33:38 Vagus Nerve Motor Outputs

00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration

00:49:46 Aging, Declining HRV, Health, Activity, Tool

00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation

01:04:26 Sponsor: Function

01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine

01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep

01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs

01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan

01:28:49 Mood, Depression, Gut Health & Vagal Signaling, Probiotics

01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch

01:42:00 Tools: Calming Down, Humming, Extended Exhales

01:46:38 Recap

01:48:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Control Your Sense of Pain & Pleasure

19 juni 2025 | 37 min

How to Grow From Doing Hard Things | Michael Easter

16 juni 2025 | 188 min

My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset one’s energy levels and create a deeper sense of purpose in work, creative pursuits and relationships.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Maui Nui: https://mauinuivenison.com/huberman

Timestamps

00:00:00 Michael Easter

00:02:14 Discomforts, Modern vs Ancient Life

00:07:35 Sponsors: Maui Nui & Helix Sleep

00:10:17 Modern Problems, Exercise, Trail vs Treadmill Running, Optic Flow, Hunting

00:20:01 Risk & Rewards, Intellectual vs Experiential Understanding

00:23:39 Modern Luxuries, First-World Problems, Gratitude, Tool: Volunteer

00:34:33 Rites of Passage, Tool: Challenge, Narrative & Purpose; Embracing Discomfort

00:40:43 Sponsors: AG1 & Mateina

00:43:33 Choice, 2% Study, Silence, Tools: Do Slightly Harder Things; Notice Resistance

00:54:05 Cognitive Challenges, Walking, Screens, Tool: Sitting with Boredom

01:01:53 Capturing Ideas, Attractor States, Tool: Being in Nature

01:06:50 2% Rule, Rites of Passage, Tool: Misogi Challenge

01:14:12 Phones, Sharing with Others, Social Media, Tool: Reflection vs Screen Time

01:23:23 Dopamine, Spending vs Investing, Guilt

01:29:48 Sponsor: Function

01:31:35 Relaxation, Shared Identities & Community, Music, Tool: In-Person Meeting

01:38:58 Loss of Gathering Places, Internet & Distorted Views, Hitchhiking

01:45:06 Misogi & Entry Points; Daily Schedule, Caffeine Intake

01:54:37 Optimal Circadian Schedule, Work Bouts, Exercise

01:59:12 Outdoor Adventures, Backpacking & Nutrition

02:04:57 Camping & Sleeping, Nature, Three-Day Effect

02:10:10 Sea Squirts; Misogi Adventures & Cognitive Vigor, Writing, Happiness

02:17:55 Effort & Rewards, Addiction, Dopamine, Catecholamines

02:22:36 Humans, Running & Carrying Weight, Fat Loss, Tool: How to Start Rucking

02:32:32 Physical/Cognitive Pursuits & Resistance; Creative “Magic” & Foraging

02:39:27 Motivation; Slot Machines, Loss Disguised as a Win, Speed

02:46:06 Gambling, Dopamine, Addiction

02:50:29 Tool: Avoid Frictionless Foraging; Sports Betting, Speed; Junk Food, Three V’s

02:56:22 Conveniences, Technology; Upcoming Book, Satisfaction

03:02:57 Substack Links, Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: The Science & Practice of Perfecting Your Sleep

12 juni 2025 | 41 min

Improving Science & Restoring Trust in Public Health | Dr. Jay Bhattacharya

9 juni 2025 | 267 min

My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccine–autism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Levels: ⁠https://levels.link/huberman⁠

Timestamps

00:00:00 Jay Bhattacharya

00:06:56 National Institutes of Health (NIH), Mission

00:09:12 Funding, Basic vs. Applied Research

00:18:22 Sponsors: David & Eight Sleep

00:21:20 Indirect Costs (IDC), Policies & Distribution

00:30:43 Taxpayer Funding, Journal Access, Public Transparency

00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries

00:48:50 Reducing Medication Prices; R&D, Improving Health

01:00:01 Sponsors: AG1 & Levels

01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink

01:12:29 Grant Review Process, Innovation

01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas

01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures

01:39:08 “Sick Care” System, Health Needs

01:44:01 Sponsor: LMNT

01:45:33 Incentives in Science, H-Index, Replication Crisis

01:58:54 Scientists, Data Fraud, Changing Careers

02:03:59 NIH & Changing Incentive Structure, Replication, Pro-Social Behavior

02:15:26 Scientific Discovery, Careers & Changing Times, Journals & Publications

02:19:56 NIH Grants & Appeals, Under-represented Populations, DEI

02:28:58 Inductive vs Deductive Science; DEI & Grants; Young Scientists & NIH Funding

02:39:38 Grant Funding, Identity & Race; Shift in NIH Priorities

02:51:23 Public Trust & Science, COVID Pandemic, Lockdowns, Masks

03:04:41 Pandemic Mandates & Economic Inequality; Fear; Public Health & Free Speech

03:13:39 Masks, Harms, Public Health Messaging, Uniformity, Groupthink, Vaccines

03:22:48 Academic Ostracism, Public Health Messaging & Opposition

03:30:26 Culture of American Science, Discourse & Disagreement

03:36:03 Vaccines, COVID Vaccines, Benefits & Harms

03:47:05 Vaccine Mandates, Money, Public Health Messaging, Civil Liberties

03:54:52 COVID Vaccines, Long-Term Effects; Long COVID, Vaccine Injury, Flu Shots

04:06:47 Do Vaccines Cause Autism?; What Explains Rise in Autism

04:18:33 Autism & NIH; MAHA & Restructuring NIH?

04:25:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Improving Health With Stronger Brain-Body Connection

5 juni 2025 | 41 min

Healing From Grief & Loss | Dr. Mary-Frances O'Connor

2 juni 2025 | 154 min

My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Wealthfront**: https://wealthfront.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Mary-Frances O’Connor

00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting

00:07:42 Sponsors: Wealthfront & BetterHelp

00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship

00:14:52 Religion, Integrating the New Relationship

00:20:46 Yearning, Dopamine, Brain, Addiction

00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships

00:40:09 Sponsors: AG1 & Helix Sleep

00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy

00:52:04 Bereavement Support, Medical Risk

01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk

01:13:40 Sponsor: Function

01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation

01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief

01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment

01:47:24 Belief Systems, Religion & Grief

01:54:17 Afterlife, Contemplating Death

01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy

02:07:46 Mental Oscillation, Dual Model of Bereavement

02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help

02:22:15 Time Perception & End of Life, Motivation & Energy

02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Machines, Creativity & Love | Dr. Lex Fridman

29 maj 2025 | 49 min

Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo

26 maj 2025 | 114 min

My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today.

We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not.

We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance.

Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function.

We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults.

For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Melissa Ilardo

00:02:35 Nature vs Nurture, Gene Expression, Eye Color

00:07:06 Sponsors: Joovv & Eight Sleep

00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction

00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations

00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex

00:32:52 Cultural Traditions, Free Diving & Families; Fishing

00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise

00:42:43 Sponsors: AG1 & LMNT

00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement

00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics

00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein

01:03:20 Human Evolution & Diet, Lactase, Fat

01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy

01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection

01:17:15 Sponsor: Function

01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics

01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset

01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening

01:44:36 Admixture, Genetics; Are Humans a Single Species?

01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

22 maj 2025 | 38 min

The Science & Art of Comedy & Creativity | Tom Segura

19 maj 2025 | 139 min

My guest is Tom Segura, renowned comedian, writer, actor and director. We discuss the “how-to” of comedy writing and storytelling, and what the science of humor and the creative process reveal about human emotion and memory. We explore why surprise and the act of "saying the unspoken truth" activate the brain’s reward circuits, as well as the subconscious mechanisms that shape our sense of what is funny. The episode also examines the bi-directional influence between comedy and cultural standards. It will interest anyone curious about the science of humor, the art of performance and emotional contagion.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Maui Nui: https://mauinuivenison.com/huberman

David Protein: https://davidprotein.com/huberman

Function Health: https://functionhealth.com/huberman

Timestamps

00:00:00 Tom Segura

00:01:45 Family, Sports, Running

00:09:35 Sponsors: Maui Nui & Helix Sleep

00:12:37 Ideas, Running, Sleep & Brain, Tools: Exercise for Energy; Phone Outside Room

00:20:16 Capturing Ideas, Cannabis, Storytelling, Experimentation

00:27:28 Ideas & Set List, Performance

00:31:52 Wife, Jokes, Reframing Content; Cancel Culture, Audience Reaction

00:40:56 Jokes, Self & Amusement; Evolution & New Material

00:48:26 Sponsors: AG1 & David Protein

00:51:24 Surprise, Hidden Thoughts; Acting

00:59:02 Voice Impersonation, Kids, Strength Training, Activities

01:05:40 Repeating Jokes; State Changes, Crowds & Energy

01:13:11 Silly Mindset; Audience, Emotional Contagion; Humor & Subconscious Mind

01:27:44 Sponsor: Function

01:29:32 Crowd Work, Comedy Clubs; Original Comedy

01:38:13 Comedy & Social Context; Dark Comedy

01:47:51 Drugs, Overdose, Comedian Deaths, Mental Health; Cynicism, Hope

01:54:21 Audience, Twin Comics; Vulnerability; Stand-Up & Performance

02:01:49 Comedy & Passion, Complaints; Childhood Struggle, Insecurities, Therapy

02:10:53 “Bad Thoughts” Show, Upcoming Projects

02:14:44 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth

15 maj 2025 | 44 min

How Different Diets Impact Your Health | Dr. Christopher Gardner

12 maj 2025 | 171 min

My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health.

We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health.

We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy.

The episode offers data-supported advice for healthier eating.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Levels: https://levelshealth.com/huberman

Timestamps

00:00:00 Christopher Gardner

00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose

00:11:02 Sponsors: Eight Sleep & Mateina

00:13:49 Raw Milk, Lactose Intolerance

00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease

00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS

00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products

00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency

00:50:10 Sponsors: AG1 & BetterHelp

00:53:11 Industry Funding, National Institute of Health (NIH)

00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study

01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO)

01:17:14 Transforming American Diet; Taste, Health & Environment

01:22:26 Sponsor: LMNT

01:23:43 Food Preparation, Chefs, Improve School Food

01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss

01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations

01:45:33 Protein & Storage

01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability

02:01:58 Sponsor: Levels

02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt

02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome

02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake

02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food

02:45:32 Acknowledgements

02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How Hearing & Balance Enhance Focus & Learning

8 maj 2025 | 39 min

Contracts of Love & Money That Make or Break Relationships | James Sexton

5 maj 2025 | 219 min

My guest is James Sexton, Esq., a renowned attorney specializing in contracts related to love and money—prenuptial agreements, divorce and custody. We explore the counterintuitive fact that people with prenuptial agreements tend to stay married longer and report more satisfying relationships than those who don’t. We discuss how legal contracts can foster deeper understanding by encouraging vulnerability and honest communication about each partner’s values and expectations.

We also examine what defines true, lasting love versus generic romantic ideals—and how social media can distort our understanding of what we truly need. Additionally, we review how cultural traditions, gender dynamics, courtship length, and age at the time of marriage shape marital outcomes.

This episode offers practical tools for anyone—single or partnered—to build more successful and stable relationships through deeply honest dialogue and contracts that reflect genuine values around love and money.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 James Sexton

00:02:19 Divorce & Breakups, Men vs Women, Perception; Infidelity

00:12:04 Sponsors: Wealthfront & BetterHelp

00:14:41 Contracts, Business, Marriage Celebration, Prenups

00:26:24 Nesting; Prenups, Creating Rulesets

00:33:56 Prenups & Strengthening Marriage

00:38:19 Marriage Traditions; Divorce Rates, Religion

00:44:44 First vs Second Marriages, Love & Impermanence

00:50:09 Sponsors: AG1 & Our Place

00:53:53 Contracts, Relationships & Hard Conversations

01:02:37 Marriage & Underlying Problems, Love, Successful Marriages

01:16:27 Ideals, Social Media & Advertising, Simplicity, Dogs

01:27:33 Sponsor: Function

01:29:26 Intimacy, Tool: Early Framework for Hard Discussions

01:37:06 Prenup Consultation, Legal Defaults, Reasons for Marriage

01:47:37 Alimony, Prenups & Creating Rulesets, Yours, Mine & Ours, Adultery, Pets

02:02:30 Fond Memories & Ending Relationship, Pain, Divorce

02:12:49 Social Media, Movies & Ideals, Pornography vs Real Sexual Relationships

02:22:43 Revealing Flaws, Bravery, Prenups & Expectations, Money

02:37:49 Bravery, Vulnerability, Relationship Changes, Men vs Women, Marriage

02:47:11 Relationship Sacrifices, Men & Women; Prenups, Government

02:54:45 Life Milestones, Early vs Late Marriage, Navigating Challenges

03:01:38 Courtship Period & Marital Outcomes

03:10:12 Knowing Self & Partner, Vulnerability

03:16:58 "Postnup", Rekindling or Ending Relationships, Tool: Leave a Note

03:26:41 Heartbreak & Love, Divorce; Acknowledgements

03:34:45 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How Smell, Taste & Pheromones Shape Behavior

1 maj 2025 | 40 min

In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people.

I explain how these senses help us detect chemicals in the environment and respond to a variety of environmental cues. I discuss the connection between the olfactory system and cognitive performance, and I provide practical tools to enhance learning, sensory function, and brain health. Additionally, I examine how chemical signals exchanged between people subtly influence emotions, biology, and social bonds.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to air every Monday.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Smell & Taste

00:02:04 Tears, Biological Response & Communication

00:05:16 Sponsor: AG1

00:07:16 Smell, Innate vs Learned Response, Memory

00:10:31 Accessory Olfactory Pathway, Pheromones, Vandenbergh effect

00:12:42 Smell & Alertness, Smelling Salts, Tool: Nasal Breathing & Learning

00:16:06 Tool: Increase Sense of Smell

00:16:51 Sponsor: LMNT

00:18:07 Smell, Brain Health, Olfactory Neurons, Tool: Improve Smell

00:20:11 Traumatic Brain Injury & Olfactory Dysfunction

00:22:25 Smell, Alertness, Smelling Salts, Tool: Peppermint

00:24:32 Taste Modalities & Functions; Taste & Digestive System

00:30:47 Sponsor: Our Place

00:32:39 Pheromones, Coolidge Effect, Humans & Chemical Communication

00:38:44 Recap & Key Takeaways

Learn more about your ad choices. Visit megaphone.fm/adchoices

What Pets Actually Want & Need | Dr. Karolina Westlund

28 april 2025 | 126 min

My guest is Dr. Karolina Westlund, Ph.D., a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. We discuss the often overlooked needs of domesticated animals—primarily dogs and cats—and the things we can do to improve their well-being and our relationship with them.

We cover how to interpret animal body language, the unique needs of specific dog breeds, and the needs of cats and birds. We also discuss the pros and cons of spaying and neutering and how weaning age impacts a pet’s attachment style. Whether you’re a pet owner, trainer, or simply an animal lover, this episode teaches you how specific pet behaviors are rooted in their immutable biology—and the simple things you can do to vastly improve your pets’ health and well-being, as well as your relationship with them.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com.huberman

Timestamps

00:00:00 Karolina Westlund

00:02:19 Students & Animal Species; Horses

00:06:36 Dog Breeds & Interaction, Predatory Sequence, Smell, Domestication

00:12:42 Sponsors: Our Place & Eight Sleep

00:16:09 Dog Breeds & Domestication, Bulldogs

00:20:16 Core Affect Space, Petting, Tool: Consent Test; Polyvagal Theory

00:27:53 Space, Dominance, Resources, Leash Walking; Dog-Owner Training

00:37:13 Tail Wagging & Interpreting Body Signals, Facial Expressions

00:43:24 Play Bow, Tool: MARS & Playing; Dogs & Empathy

00:48:39 Sponsors: AG1 & Joovv

00:51:46 Fairness, Social Groups; Anthropomorphism vs Anthropodenial

00:57:45 Cats, Hunting, Bring Gifts?, Interaction & Socialization

01:03:56 Scent & Territorial Marking; Covering Waste, Tool: Litter Box Placement

01:08:17 “Pee Mail” & Communication; Wolves, Domestication

01:11:54 Zoos, Conservation; Tigers

01:18:53 Sponsor: Function

01:20:41 Stalking; Birds, Parrots

01:25:22 Nose Work, Wildlife Chasing, Tool: Dog Feeding & Challenge

01:31:01 Understanding & Choosing Dog for Your Lifestyle, Tool: Introducing Cats

01:34:27 Recognizing Self vs Other, Inbreeding Avoidance, Imprinting

01:40:51 Imprinting vs Attachment Bonds; Dogs, Weaning & Secure Attachment

01:48:36 Spaying & Neutering, Hormones, Tool: Neutering Alternatives

01:57:07 Humans as Animals, Tools, Cultural Learning

02:02:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

25 april 2025 | 18 min

Essentials: Protocols to Improve Vision & Eyesight

24 april 2025 | 35 min

In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health.

I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health.

Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and full-length episodes will continue to be released every Monday.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Improve Vision

00:01:01 Eyes, Lens, Eyelashes

00:02:40 Retina, Photoreceptors & Brain

00:06:34 Eyesight & Subconscious Vision Effects

00:07:25 Sponsor: Eight Sleep

00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure

00:12:02 Tool: Reduce Nearsightedness & Outdoor Time

00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze

00:16:20 Sponsor: AG1

00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation

00:21:08 Binocular Vision, Lazy Eye, Children

00:23:57 Hallucinations & Visual System

00:25:09 Sponsor: ROKA

00:26:57 Improve & Test Vision, Tool: Snellen Chart

00:29:03 Support Vision, Tool: Vitamin A & Vegetables

00:30:23 Supplements, Lutein, Astaxanthin

00:32:52 Recap & Key Takeaways; Cardiovascular System

Learn more about your ad choices. Visit megaphone.fm/adchoices

Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave

21 april 2025 | 189 min

My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.

We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer.

We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Levels: https://levelshealth.com/huberman

Timestamps

00:00:00 Ryan Soave

00:01:32 Addiction, Addictive Behaviors, Relief

00:06:10 Rehab, Detox, Physical & Emotional Stability

00:13:33 Sponsors: BetterHelp & Levels

00:16:08 Recognizing Addition; Video Games, Parents & Responsibility

00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics

00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents

00:40:03 Sponsors: AG1 & LMNT

00:43:13 Tool: 30 Days Abstinence & Addiction; Impact

00:46:10 Creating a Life Post-Addiction, Jellinek Curve

00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings

01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self

01:08:39 Emotional Weather Map, Navigating Life

01:10:16 Sponsor: Function

01:12:03 Tolerating Stress, Sailing Analogy, Discomfort

01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge

01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships

01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR)

01:38:54 Yoga Nidra & Authenticity, Breaking Patterns

01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork

01:52:53 Sponsor: Waking Up

01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness

02:02:23 Gambling, Kids & Susceptibility

02:08:58 Transmuting Energy, Running, Dopamine, Feelings

02:15:41 Cocaine, Amphetamine, Stimulant Addiction

02:18:21 Overcoming Porn Addiction, Shame

02:30:03 Struggle, “Discomfort Appetite”

02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA

02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle

02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress?

02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations

02:59:56 Helping Someone With Addiction

03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Build Endurance

17 april 2025 | 44 min

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance.

I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Build Endurance

00:00:50 Energy Sources, ATP, Oxygen

00:04:14 Neurons & Willpower, Glucose & Electrolytes

00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors

00:10:35 Sponsor: AG1

00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria

00:19:10 Sponsors: LMNT & Eight Sleep

00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries

00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol

00:32:33 High-Intensity Aerobic Endurance, Adaptations

00:35:30 Sponsor: Function

00:37:26 Brain & Body Adaptations, Heart

00:40:40 Hydration, Tool: Galpin Equation

00:42:21 Supplements, Stimulants, Magnesium Malate

00:43:11 Recap & Key Takeaways

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman

14 april 2025 | 163 min

My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Mark Hyman

00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine

00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease

00:12:19 Sponsors: Joovv & Eight Sleep

00:15:06 Wholistic View of Body, Root Causes

00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods

00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise

00:36:27 Sponsors: Function & ROKA

00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach

00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12

00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition

01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods

01:09:03 Food Industrialization, Processed Foods

01:14:23 Sponsor: AG1

01:16:18 Declining American Health & Nutrition, Politics, MAHA

01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS)

01:29:25 SNAP Program & Soda, Food Industry & Lobbying

01:36:58 Big Food, Company Consolidation, Nutrition Labels

01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet

01:51:29 Cancer, Diets & Alcohol

01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don’t Guess, Individualization

02:02:54 Mercury; Tool: Detoxification, Sulforaphane, N-Acetylcysteine (NAC)

02:04:56 Endocrine Disrupting Chemicals, Fertility, Tool: Hormone Panels; Heavy Metals

02:11:36 Upregulate Detox Pathways, Gut Cleanse, Tools: Cilantro Juice, Fiber

02:17:08 Peptides, PT-141 (Vyleesi), BPC-157, Thymosin Alpha-1; Risks, Cycling

02:22:03 Cancer Screening, Data & Personalized Health; Alzheimer’s Disease

02:30:45 Longevity Switches, NAD, NMN; Exosomes, Stem Cells

02:39:50 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Build Muscle Size, Increase Strength & Improve Recovery

10 april 2025 | 34 min

How to Find & Be a Great Romantic Partner | Lori Gottlieb

7 april 2025 | 204 min

My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Dr. Lori Gottlieb

00:02:01 Patient & First Question; Talked Out of Feelings

00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective

00:10:04 Sponsors: Helix Sleep & BetterHelp

00:12:36 Relationships, Childhood & Unfinished Business

00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy

00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks?

00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance

00:47:27 Sponsors: AG1 & David Protein

00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm

00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing

01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings

01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text

01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability

01:15:38 Sponsor: LMNT

01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions

01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation

01:33:01 Self-Reflection, Individual & Couples Therapy, Transference; Agency

01:38:56 Texting, Conflicts, Breakups, Pain Hierarchy, Tool: Move Forward

01:46:42 Relationship Breakups, Daily World & Loss

01:53:30 Bank of Goodwill; Talking About Partner, Focus, Comparison

02:01:13 Infidelity, What If vs What Is, Attention & Appreciation

02:04:56 Gut Instinct, Change Behavior, Danger, Productive vs Unproductive Anxiety

02:15:27 Knowing Oneself, Relationships, Flexibility, Shared History

02:20:30 Romantic Relationships & Teens, Social Media, Privacy

02:27:09 Online Apps & Choices, Maximizers vs Satisficers, Tool: Identify Your Weakness

02:33:09 Fixing Issues Early, Tool: Self vs Partner Lists & Character Qualities

02:41:51 Feeling Toward Partner, Calm, Content; Tool: Operating Instructions

02:46:48 Help-Rejecting Complainers; Relationships, Love & Core Wounds

02:51:22 Stories & Unreliable Narrators, Editing, Tool: 5 Senses

02:59:04 Young Men, Masculinity, Confusion

03:07:03 Grief, Making Sense of Loss

03:09:54 Maybe You Should Talk to Someone Workbook; Ask The Therapist, Choosing a Bigger Life

03:20:26 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Lose Fat With Science-Based Tools

3 april 2025 | 38 min

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.

I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Fat Loss

00:01:00 Calories In, Calories Out; Nervous System

00:02:57 Fat Burning, Nervous System & Adrenaline

00:06:31 Sponsor: David

00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting

00:11:25 Shivering & Fat Loss, White & Brown Fat

00:14:42 Tool: Deliberate Cold Exposure Protocol

00:16:43 Sponsor: AG1

00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted?

00:24:30 Tool: Exercise for Fat Loss; Adrenaline

00:27:18 Sponsor: LMNT

00:28:34 Caffeine, Dose, Exercise & Fat Loss

00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide

00:33:16 Berberine, Metformin, Insulin

00:34:12 Diet, Adherence, Carbohydrates & Insulin

00:35:52 Recap & Key Takeaways

Learn more about your ad choices. Visit megaphone.fm/adchoices

Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer

31 mars 2025 | 193 min

My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Chris Palmer

00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk

00:10:46 Sponsors: Our Place & LMNT

00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism

00:22:20 Mitochondrial Functions, Stress Response, Mental Health

00:31:09 Sponsors: AG1 & Eight Sleep

00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine

00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol

00:45:47 Nicotine; Substance Use, Metabolic Health & Disease

00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders

00:59:18 Sponsor: Function

01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS

01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding

01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar

01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism

01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting

01:38:40 Nutrition Research, Food Industry Lobbyists; Ultra-Processed Foods, Addiction

01:46:55 Creatine & Mitochondrial Health

01:52:34 Methylene Blue & Mitochondria; Serotonin Syndrome

02:02:58 Urolithin A, Mitochondria Function; Supplements & Appropriate Use

02:11:14 Vitamin Deficiencies, Iron Deficiency

02:16:06 Vitamin B12 & Folate Deficiency, Autoimmune Disorders

02:24:48 Mental Illness & Root Causes

02:29:02 Vaccines, Inflammation, Mitochondria, Autism

02:39:17 Neurodevelopmental Disorder Onset & Follow-Up

02:45:31 Vaccines, Autism, Future Research; Mother Obesity & Diabetes

02:51:23 Father Obesity & Autism; Poor Metabolic Health, Blood Biomarkers

02:56:44 Assessing Metabolic Health & Biomarkers; National Institutes of Health (NIH)

03:02:59 Future Directions, Bridging Mental & Physical Health

03:09:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Learn Skills Faster

27 mars 2025 | 34 min

In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill.

I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠.

Thank you to our sponsors

LMNT: https://drinklmnt.com/lmnt

Timestamps

00:00:00 Huberman Lab Essentials; Learning Motor Skills

00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus

00:03:58 Sponsor: LMNT

00:05:15 Skills & Realistic Expectations, Super Mario Effect

00:09:34 Tube Test & Brain, Tool: Increase Repetitions

00:12:19 Importance of Errors, Framing Effect, Neuroplasticity

00:14:39 Sponsor: AG1

00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning

00:19:44 Movement Speed, Ultra-Slow Movements

00:21:49 Skill Proficiency & Errors, Tool: Metronoming

00:24:16 Sponsor: Mateina

00:25:42 Mental Rehearsal & Limits, Tool: Visualization

00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine

00:32:14 Recap & Key Takeaways

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Improve Your Teeth & Oral Microbiome for Brain & Body Health | Dr. Staci Whitman

24 mars 2025 | 175 min

My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health.

Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer.

This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Staci Whitman

00:02:04 Oral Health & Oral Microbiome

00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores

00:08:45 Sponsors: Eight Sleep & BetterHelp

00:11:38 Cavities & Teeth De-/Remineralization, Fluoride

00:19:14 Cavities, Tool: Meal Frequency, Fasting

00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet

00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing

00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics

00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath

00:39:54 Sponsors: AG1 & Joovv

00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing

00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues

00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders

01:00:42 Gum Health, Flossing; Sexual Health

01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky

01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding

01:11:28 Sponsor: Function

01:13:15 Gum Disease, “Leaky Gums”, Cardiovascular Disease, Dementia, Cancer

01:20:05 Antibiotics, Ozone Therapy, Oil Pulling, Mold, Tool: Coconut Oil; Facial Trauma

01:28:07 Nicotine Gum & Pouches, Oral Health; Coffee, Teeth Whitening

01:34:16 Whole Foods, Hydroxyapatite Toothpaste; Tool: Testing Oral Microbiome

01:39:39 Water Fluoridation, History, Other Fluoride Sources, Neurocognitive Issues

01:54:57 Drinking Water & Fluoride, Toothpaste, Cavities

01:59:51 Sponsor: LMNT

02:01:07 Water Fluoridation & Levels

02:04:52 Oral Health & Fertility

02:07:03 Toothbrushing, Flossing, Waterpik, Tool: Toothbrushing & Meals

02:13:23 Teeth Spots & Markings, Fluorosis, Hypoplastic Enamel

02:19:10 Oral Health, Women, Pregnancy, Menopause & Burning Mouth

02:23:16 Geographic Tongue; Lip Balm; Mouth Breathing, Symmetrical Chewing

02:27:09 Tongue Tie, Chewing & Speech Function, Intervention

02:32:27 Red Light Therapy, Peptides & Exosomes

02:34:40 Mercury Fillings, Ceramic Composites, Retainers, Sealants

02:39:08 Dentists, Depression, Anxiety, Suicide; Insurance

02:45:05 Recap, Top Behavioral Tools for Oral Health, Tongue Scrapping

02:52:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Supercharge Exercise Performance & Recovery with Cooling

20 mars 2025 | 33 min

How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

17 mars 2025 | 181 min

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.

We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities.

Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

Wealthfront**: https://wealthfront.com/huberan

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Stuart McMillan

00:02:27 Running, Sprinting, Event Distances

00:09:01 Sponsors: Our Place & Wealthfront

00:12:13 Natural Sprinters, Kids, Sports Specialization

00:17:00 Athletes, Identity, Race Selection

00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact

00:30:35 Visual Focus, Body Position, Running, Lifting Weights

00:36:00 Tool: Skipping & Benefits

00:42:18 Sponsors: AG1 & Helix Sleep

00:45:01 Tools: Skipping, Beginners, Jogging Incorporation

00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude

00:53:03 Concentric & Eccentric Phases, Running

00:55:32 Transitioning to Striding, Posture, Center of Mass

01:03:11 Older Adults, Eccentric Control, Tool: Skipping

01:08:00 Naming Importance & Public Health; Skipping, Plyometrics

01:12:18 Sponsor: Function

01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture

01:22:27 Expression Through Movement, Playfulness, Confidence

01:28:53 Being Yourself, Expression, Essence & Movement

01:36:39 Connecting with Movement, Building Cues, Mood Words

01:45:05 Pressure & Peace; Exercise, Movement & Age

01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries

02:00:25 White & Black Athletes, Genetics, Environment

02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension

02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment

02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization

02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching

02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation

02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training

02:52:14 Single Physical Metric & Sprinting; Pressure & Peace

02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline

13 mars 2025 | 36 min

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.

I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha.

Read the full episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Immunity & Energy

00:01:34 Cortisol, Epinephrine (Adrenaline)

00:03:32 Sponsors: BetterHelp & LMNT

00:06:03 Cortisol & Epinephrine Biology

00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure

00:10:07 Daytime Stress, Learning & Cortisol

00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT

00:16:23 Sponsor: AG1

00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System

00:21:29 Brief Stressors & Immune System

00:25:12 Sponsor: Function

00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice

00:29:18 Stress & Gray Hair?

00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin

00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting

00:34:15 Recap & Key Takeaways

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Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse

10 mars 2025 | 158 min

My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. John Kruse

00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD)

00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses

00:11:43 Sponsors: Eight Sleep & Joovv

00:14:26 ADHD, Interest & Careers

00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect

00:27:39 Hyperfocus, Flow States

00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule

00:41:06 Sponsor: AG1

00:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep

00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing

00:52:30 Nighttime Waking Up; Cyclic Sighing

00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus

01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks

01:16:46 Sponsor: LMNT

01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk?

01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis

01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine

01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA

01:49:38 Sponsor: Mateina

01:51:04 Gut Microbiome

01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System

01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction

02:02:26 Guanfacine, Clonidine, Hypertension, Effects & Timeframe

02:10:13 Modafinil, History & Forms, Dependence

02:19:02 Drug Holidays; Short- vs Long-Acting Drugs, Addiction, Vyvanse

02:28:56 Time Perception, ADHD, Circadian Rhythm Disruption, Phototherapy

02:35:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone

6 mars 2025 | 35 min

In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health.

I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism.

Read the full episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Hormones & Metabolism

00:01:41 Hypothalamus, Pituitary, Thyroid

00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine

00:07:55 Sponsor: Eight Sleep

00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders

00:11:45 Growth Hormone Functions, Prescription Growth Hormone

00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting

00:16:07 Growth Hormone Release, Tool: Meditation

00:18:21 Sponsor: AG1

00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down

00:22:04 Growth Hormone Supplements, Arginine

00:24:07 Offsetting Age-Related Growth Hormone Decline

00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol

00:29:23 Sponsor: David Protein

00:30:38 Peptides, Sermorelin, Secretagogues, Risk

00:33:26 Recap & Key Takeaways

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How to Achieve Inner Peace & Healing | Dr. Richard Schwartz

3 mars 2025 | 133 min

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Wealthfront**: https://wealthfront.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Dr. Richard Schwartz

00:02:11 Internal Family Systems (IFS), Self & Parts

00:07:23 Sponsors: BetterHelp & David Protein

00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters

00:15:32 Frustration & Anger, Surrender & Perspective

00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts

00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors

00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self

00:46:41 Sponsors: AG1 & Wealthfront

00:49:24 IFS Therapy, Self-Exploration

00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens

01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity

01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions

01:11:18 Early Morning, Breathwork, Exiles & Healing

01:13:53 Sponsor: Function

01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion

01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship

01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self

01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors

01:39:30 Writing, Forming New Relationships with Parts, Leading with Self

01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors

01:48:37 Overworking, Fear, Mortality

01:54:35 Technology & Distraction, Exiles, Worthlessness

01:58:58 Psychiatry, Medicine, New Ideas

02:02:58 Culture & Expanding Problems, Activism & Self

02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Control Hunger, Eating & Satiety

27 februari 2025 | 40 min

In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite.

I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite.

Read the full episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠.

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hunger & Appetite

00:00:56 Hunger, Hypothalamus, Cortex & Mouth

00:04:46 Sponsor: David Protein

00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing

00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite

00:13:26 Sponsor: AG1

00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals

00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes

00:22:16 Sponsor: Mateina

00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose

00:27:26 Tool: Exercise & Stable Blood Sugar

00:29:38 Metformin, Ketogenic Diet, Blood Glucose

00:31:59 Sponsor: LMNT

00:33:16 Diabetes, Urine & Blood Sugar

00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite

00:38:49 Recap & Key Takeaways

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Enhance Your Immune System | Dr. Roger Seheult

24 februari 2025 | 208 min

My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut.

Topics include the flu shot, whether handwashing truly prevents illness transmission, and treatments for long COVID and mold toxicity. We review the efficacy of N-acetylcysteine (NAC), the power of hydrotherapy for combating infections, and strategies for improving sleep and overall health. Additionally, we discuss air quality. This episode provides actionable, science-based tools for preventing and treating infectious illnesses.

Read the full show notes for this episode at hubermanlab.com.

Timestamps

00:00:00 Dr. Roger Seheult

00:02:16 Avoiding Sickness, Immune System, Tool: Pillars of Health, NEWSTART

00:08:03 Sponsors: Joovv & Eight Sleep

00:10:46 Sunlight, Mitochondria, Tool: Infrared Light & Melatonin

00:19:09 Melatonin Antioxidant, Reactive Oxygen Species (ROS)/Free Radicals

00:26:38 Infrared Light, Green Spaces, Health & Mortality

00:31:35 Infrared Light, Mitochondrial Dysfunction, Disease

00:38:46 Sunlight & Cancer Risk?, Tools: UV Light, Clothing & Sunlight Exposure

00:41:01 Sponsors: AG1 & LMNT

00:43:32 Sunlight, Incidence of Influenza or COVID

00:48:41 Tools: Sunlight Exposure Duration, Winter Months

00:55:18 Infrared Lamps?, Winter Sunlight Exposure; Obesity & Metabolic Dysfunction

00:59:48 Cloudy Days; Sunlight, Primitive Therapy, Hospitals

01:11:33 Sponsor: Function

01:13:21 Artificial Lights, Hospitals & Light Therapy?, ICU Psychosis

01:22:16 Sleep & Darkness, Tools: Eye Mask, Bathroom Navigation; Meals & Light

01:28:27 Influenza, Flu Shots, Swiss Cheese Model; Flu Shot Risks?

01:38:13 Masks?, Flu; Handwashing

01:42:16 Sponsor: Our Place

01:43:57 Water, Sodium; Innate Immune System, Fever & Hydrotherapy

01:53:46 Fever, Heat Hydrotherapy, Interferon & Immune System

01:58:25 Cold Hydrotherapy, Vasoconstriction & White Blood Cells

02:09:56 N-Acetyl Cysteine (NAC), Glutathione, White Clots, Flu, Covid

02:19:28 Tool: NAC Dose & Regimen; Mucous, Flu Symptoms

02:25:25 Zinc Supplementation, Copper; Exogenous Interferon

02:28:40 Eucalyptus Oil, Inhalation

02:32:22 Air, Smoking, Vaping, Nicotine Gum

02:36:49 Fresh Air, Forest Bathing, Tool: Go Outdoors

02:40:09 Nature vs Inside Environments, Dark Days/Bright Nights Problem

02:52:38 Long COVID, Mitochondrial Dysfunction, Intermittent Fasting, Sunlight

03:00:43 Covid & Varied Severity, Smell Loss Recovery

03:05:04 Mold Toxicity, Lungs, Germ vs Terrain Theory, Immunocompromised

03:11:46 Trust, Spirituality, Community, Faith; Forgiveness

03:19:46 Hospital Admission, Tool: Asking Questions

03:25:42 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Optimize Testosterone & Estrogen

20 februari 2025 | 37 min

How to Make Better Decisions | Dr. Michael Platt

17 februari 2025 | 229 min

My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving focus, creativity, and attention.

Read the full show notes for this episode at hubermanlab.com.

Timestamps

00:00:00 Dr. Michael Platt

00:02:12 Humans, Old World Primates & Decision-Making; Swiss Army Knife Analogy

00:07:52 Sponsors: Our Place & Wealthfront

00:11:01 Attention Allocation, Resource Foraging

00:16:40 Social Media; Marginal Value Theorem, Distraction

00:22:22 Tool: Remove Phone from Room; Attention & Urgency

00:25:23 Tool: Self Conversation; Visual Input, Attention as a Skill

00:29:29 Warming-Up Focus, Tool: Visual Aperture & Attention

00:38:57 Sponsor: AG1

00:40:13 Control of Attention, Tool: Changing Environment

00:44:07 Attention Continuum, Professions, Measuring Business Skill with Neuroscience

00:53:06 Theory of Mind, Covert Attention, Attentional Spotlights

01:00:05 Primates, Hormone Status, Brain Size, Monogamy

01:09:31 Monkeys, Neuronal Multiplexing & Context; Equitable Relationships

01:20:05 Sponsor: BetterHelp

01:21:11 Relationships, Power Dynamics, Neuroethology

01:29:34 Humans, Females & Hormone Status; Monkeys, Social Images, Hormones

01:38:03 Humans, Attractiveness, Value-Based Decision Making

01:44:32 Altruism, Group Selection & Cooperation, Selflessness

01:49:08 Males, Testosterone, Behavior Changes

01:55:46 Sponsor: Function

01:57:34 Oxytocin, Pro-Social Behaviors, Behavioral Synchrony

02:08:13 MDMA, Oxytocin, Anxiety; Social Touch, Despair & Isolation

02:17:12 Isolation, Social Connections & Strangers, Tool: Deep Conversation Questions

02:21:17 Bridging the Divide, Tribes & Superficial Biases

02:26:58 Testosterone, Risk-Taking Behavior

02:30:52 Decision-Making, Tool: Accurate or Fast?

02:38:31 Decision-Making, Impact of Time & Fatigue

02:45:23 Advertising, Status, Celebrity, Monkeys

02:52:19 Hierarchy; Abundance & Scarcity, Money & Happiness, Loss Aversion

03:02:47 Meme Coins, Celebrity Endorsement, Social Sensitivity

03:12:22 Decisions & Urgency; Bounded & Ecological Rationality

03:18:09 Longevity Movement; Mortality & Motivation

03:24:48 Retirement?, Serial Pursuits & Pivoting

03:30:17 Apple or Samsung?, Brand Loyalty, Empathy

03:38:15 Political Affiliation, Empathy

03:46:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How Hormones Shape Sexual Development

13 februari 2025 | 45 min

In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body.

I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides like atrazine, cannabis, alcohol, and even cell phones—on hormone function and reproductive health.

Read the full episode show notes, including referenced articles, resources, and people mentioned at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Hormones, Sexual Development

00:01:25 Chromosomal Sex, Gonadal Sex, Hormonal Sex, Morphology

00:06:08 Sponsor: Function

00:07:56 Steroid Hormones, Sexual Characteristics

00:10:59 Primary & Secondary Sexual Characteristics, Dihydrotestosterone (DHT), Kisspeptin

00:15:12 Masculinization of Brain, Estrogen

00:16:29 Sponsors: Our Place, BetterHelp

00:19:15 Herbicides, Atrazine, Hormone Effects, Sperm Counts

00:25:04 Female Sexual Development, Androgen Insensitivity Syndrome

00:28:37 Sponsor: AG1

00:29:41 Cannabis & Aromatase Activity, Gynecomastia; Alcohol & Estrogen Activity

00:32:34 Cell Phones & Gonads

00:35:24 Beard & Hair Growth, DHT

00:38:42 Hyenas, Hormones, Androstenedione; Plants

00:43:44 Recap & Key Takeaways

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline

10 februari 2025 | 255 min

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.

We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.

We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.

Show notes: https://go.hubermanlab.com/YC80Wvt

Timestamps

00:00:00 Pavel Tsatsouline

00:02:29 Fitness, Strength, Model Athlete

00:07:19 Tool: Essential Training Movements

00:13:46 Sponsors: Eight Sleep & Levels

00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity

00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps

00:38:38 Sponsor: AG1

00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill

00:48:27 Tool: Greasing the Groove Protocol

00:54:12 Tool: Movement & Motivation; Nervous System

01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training

01:10:25 Soviet vs American Strength Schools, Periodization, Recovery

01:20:00 Sponsors: LMNT & Joovv

01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat

01:27:15 Machines, Beginners vs Advanced?

01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload

01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”

01:40:28 Endurance, Cost of Adaptation, Heart Adaptations

01:46:38 Rest Periods, Interval Training, Tool: German Interval Training

01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth

01:57:31 Sponsor: Maui Nui

01:59:00 Rest Period Activities, Tool: Protecting Back

02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety

02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training

02:19:06 Seek Soreness or Pump?, Hypertrophy

02:23:05 Tool: Planning Strength & Endurance Training, Individualization

02:32:27 Training Quality, Practiced Skill

02:35:39 Non-Athletes, Strength & Endurance, Training Duration

02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume

02:48:01 Pre-Workout Stimulants

02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion

03:03:42 Train to Failure?, Recovery

03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat

03:14:57 Training for Flexibility; Training as a Practice

03:17:46 Older Adults & Strength Training, Consistency Over Intensity

03:25:08 Body-Weight vs Barbell vs Kettlebell Training

03:34:06 Kettlebell Training, Swings, Power & Endurance

03:41:55 Training Choices, Tool: Simple, Consistent Program

03:47:38 Kids & Training, General vs Specialization?

03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs

04:03:34 Breathing, Force, Strength

04:05:02 Directing Gaze While Weightlifting

04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: The Science of Emotions & Relationships

6 februari 2025 | 43 min

Using Your Mind to Control Your Physical Health & Longevity | Dr. Ellen Langer

3 februari 2025 | 202 min

In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Ellen Langer

00:02:57 Mindfulness

00:06:53 Mindless, Focus; Being Mindful

00:11:03 Sponsors: BetterHelp & Helix Sleep

00:13:41 Meditation

00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect

00:25:39 Self, Mind-Body Interconnectedness

00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience?

00:42:18 Sponsors: AG1 & Joovv

00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions

00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance

00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance

01:01:58 Counterclockwise Study

01:06:15 Pioneering a Field, Change, Decisions & Uncertainty

01:16:47 Sponsor: Function

01:18:35 Making Sense of Behavior, Forgiveness, Blame

01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things

01:32:50 Art, Mindfulness, Education, Awards

01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age

01:49:44 Sponsor: Our Place

01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability

02:01:22 Deadlines, Constraints; Scientific Method & Absolutes

02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers

02:12:06 Age & Decline?, Experience Levels & “Disinhibited”

02:18:18 Justice, Drama; Life-Changing Events & Perspective

02:25:45 Death, Spontaneous Cancer Remission; Will to Live

02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist

02:36:32 Noticing, Choices

02:41:16 Coddling, Fragility, Social Media, Money

02:48:26 Tool: Playfulness

02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work

02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities

03:07:12 Reviews & Critical Feedback, Others’ Opinions

03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song

03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Increase Motivation & Drive

30 januari 2025 | 39 min

The Art of Learning & Living Life | Josh Waitzkin

27 januari 2025 | 197 min

In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.

We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

Wealthfront**: https://wealthfront.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Josh Waitzkin

00:03:21 Chess, Competition & Performance

00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others

00:14:41 Sponsors: Wealthfront & Our Place

00:17:43 Theory of Mind, Chess, Strategy & Mindset

00:26:39 Early Chess Training

00:32:30 Failure & Change, Chess, Tension, Power of Empty Space

00:43:22 Sponsors: AG1 & Joovv

00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance

00:57:22 Arousal, Frame Rates, Intense Moments

01:06:17 Frame Rates & Pupil Size; Firewalking, Training

01:13:12 Sponsor: Function

01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ)

01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses

01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life

01:43:22 Sponsor: Eight Sleep

01:44:48 Preconscious vs Postconscious

01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious

01:57:05 Static vs Dynamic Mindset, High Performers

02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge

02:19:20 Ego, Identity, Unbreakable Will

02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control

02:40:37 Time, Future Direction, True to Self, Wounds

02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis

03:00:21 Tool: MIQ; Stuck Points, Distraction

03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity

03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How Foods & Nutrients Control Our Moods

23 januari 2025 | 37 min

Charting the Architecture of the Universe & Human Life | Dr. Brian Keating

20 januari 2025 | 188 min

In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.

We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.

Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Brian Keating

00:02:07 Cosmology, Origin of Universe

00:05:41 Sponsors: LMNT & BetterHelp

00:08:33 Stars, Planets, Early Humans, Time

00:14:53 Astrology, Ophiuchus Constellation

00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring

00:29:19 Humans, Time Perception, Astronomy

00:36:08 Sponsor: AG1

00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo

00:46:36 Light Refraction; Telescope, Eyeglasses

00:51:36 Earth Rotation & Sun

00:53:43 Glass, Microscope, Telescopes & Discovery

01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time

01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards

01:15:54 Giants of Astronomy

01:20:04 Sponsors: Function & Helix Sleep

01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation

01:30:20 Cosmic Microwave Background Radiation, BICEP

01:37:58 Father & Son Relationship, Science & Rewards

01:44:06 Loss, Mentor

01:49:55 Antarctica, South Pole

01:56:49 Light & Heat Pollution, South Pole

02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization

02:08:26 Sponsor: ROKA

02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger?

02:15:21 Sunset, Green Flash, Color Opponency

02:23:05 Menstrual & Lunar Cycles; Moon Movement

02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope

02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets

02:32:13 Navigation, Columbus

02:36:29 Adaptive Optics, Scintillation, Artificial Stars

02:48:28 Life Outside Earth?

02:57:50 Gut Microbiome; Building Planet

03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Tools for Managing Stress & Anxiety

16 januari 2025 | 37 min

Overcoming Guilt & Building Tenacity in Kids & Adults | Dr. Becky Kennedy

13 januari 2025 | 219 min

In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Wealthfront**: https://wealthfront.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Dr. Becky Kennedy; LA Fires

00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”

00:11:24 Sponsors: Wealthfront & Our Place

00:14:25 Empathy, Kids & Parents

00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care

00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings

00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle

00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair

00:48:50 Sponsors: AG1 & Joovv

00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety

00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity

01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy

01:15:46 Sponsors: LMNT & Eight Sleep

01:18:41 Guilt, Relationships, Tool: Naming Values Directly

01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame

01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety

01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation

01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting

01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience

02:00:05 Stress & Story, Nervous; Relationships vs Efficiency

02:08:46 Technology, Relationships, Frustration Tolerance, Gratification

02:15:18 Slowing Down, Phones, Frustration, Capability

02:21:42 Immediate Gratification, Effort & Struggle, Dopamine

02:29:25 Confidence, Board Games, Parental Modeling

02:34:04 Ultra-Performers & Pressure, Emptiness

02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space

02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story

03:03:00 Tool: Using Story; Shame, Punishment

03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning

03:23:21 Miss Edson, Momentum, Tool: Small First Steps

03:30:15 Tools: Parents & Starting Point

03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Control Pain & Heal Faster With Your Brain

9 januari 2025 | 41 min

How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

6 januari 2025 | 110 min

In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.

I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.

The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.

Find show notes with articles, resources and more at hubermanlab.com.

Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

Maui Nui: https://mauinui.com/huberman

Timestamps

00:00:00 Exercise, Brain Health & Performance; Protocols Book

00:04:03 Sponsors: BetterHelp & Helix Sleep

00:06:55 Brain Health, Cardiovascular & Resistance Training

00:11:51 Exercise & Positive Impact on Brain Performance; Arousal

00:18:20 Learning & Arousal

00:23:18 Sponsors: AG1 & David

00:26:01 Exercise & Acute Learning

00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training

00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance

00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine

00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline

00:48:20 Tool: Core, Compound Movements; Mind-Body Connection

00:53:58 Sponsor: Function

00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training

01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity

01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health

01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training

01:19:54 Sponsor: Maui Nui

01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training

01:25:30 Injury & Exercise, Illness

01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise

01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence

01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow

01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Optimize Your Learning & Creativity With Science-Based Tools

2 januari 2025 | 35 min

In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.

I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.

Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:01:50 Types of Neuroplasticity

00:03:46 Autonomic Arousal, Sleep

00:05:06 Sponsor: AG1

00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration

00:09:39 Alertness, Morning & Work Bout

00:10:05 Dopamine & Learning; Tool: Music & Alertness

00:14:24 Sponsor: David

00:15:40 Tool: Exercise Early; Morning Work

00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)

00:19:21 Creativity: Exploring vs. Implementation

00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work

00:23:50 Sponsor: LMNT

00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates

00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR

00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts

00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson

30 december 2024 | 231 min

In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life.

We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time.

Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Jordan Peterson

00:02:32 Sponsors: David & Levels

00:05:19 Brain, Impulses, Integration, Personalities

00:14:08 Personalities, Motivation

00:18:18 Context & Children; Religion, Motivation & Personality

00:24:08 Hypothalamus, Context, Maturation

00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization

00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction

00:41:05 Sponsors: AG1 & ROKA

00:43:58 Belief in God, Addiction

00:50:34 Pornography, Dopamine, Processed Foods

00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality

01:04:44 Power, Target, Sin

01:06:46 Sponsor: Function

01:08:33 Abraham; Call to Adventure, Success, Respect, Community

01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation

01:26:52 Dopamine & Target, Sin; Frontal Eye Fields

01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears

01:40:36 Sponsor: LMNT

01:41:51 Ultimate vs. Local Victory, Pearl of Great Price

01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals

01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise

02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room

02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth

02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast

02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order

02:35:06 Order vs. Chaos; Public Shootings, Narcissism

02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment

02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine

02:54:26 Prayer, Aim, Revelation; Thought

03:00:34 Religion, Common Themes

03:10:55 Psychoanalytical Traditions; Play

03:19:23 Play; Humor, Discourse, Alternative Media

03:27:18 Democrats, Republicans; Fear & Growth

03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture

03:48:30 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Learn Faster by Using Failures, Movement & Balance

26 december 2024 | 37 min

How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos

23 december 2024 | 188 min

In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Laurie Santos

00:02:52 Sponsors: Eight Sleep & ExpressVPN

00:06:00 Happiness, Emotion & Cognition; Emotional Contagion

00:11:18 Extrinsic vs. Intrinsic Rewards

00:14:43 Money, Comparison & Happiness

00:21:39 Tool: Increase Social Connection; Real-Time Communication

00:32:16 Sponsor: AG1

00:33:47 Technology, Information, Social Interaction

00:39:22 Loneliness, Youth, Technology

00:42:16 Cravings, Sustainable Actions, Dopamine

00:47:01 Social Connection & Predictions; Introverts & Extroverts

00:57:22 Sponsors: Function & LMNT

01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology

01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts

01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions

01:25:01 Sponsor: David

01:26:17 Importance of Negative Emotions; Judgements about Happiness

01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures

01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”

01:47:40 Monkeys, Perspective, Planning

01:53:58 Dogs, Cats, Dingos; Pets & Happiness

02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time

02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences

02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization

02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles

02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset

02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast

02:44:33 Awe

02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting

02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good

03:01:42 Tool: Asking for Help

03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Focus to Change Your Brain

19 december 2024 | 37 min

How to Use Curiosity & Focus to Create a Joyful & Meaningful Life | Dr. Bernardo Huberman

16 december 2024 | 196 min

In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.

We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.

Read the full show notes at hubermanlab.com.

Pre-order Andrew's new book, Protocols at protocolsbook.com.

Thank you to our sponsors

Mateína: https://drinkmateina.com/huberman

Timestamps

00:00:00 Dr. Bernardo Huberman

00:02:13 Sponsors: Helix Sleep & BetterHelp

00:05:08 Early School, Science Interest, Argentina; Soccer

00:12:29 Physics, Childhood Teacher, Family

00:20:48 Music; Dictatorship; Humanistic Education

00:29:09 Sponsor: AG1

00:30:40 US Graduate School

00:39:27 Counterculture, Peer Pressure; Graduation, Job Search

00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon

00:54:49 Sponsors: LMNT & ExpressVPN

00:57:33 Relativity Theory, Quantum Mechanics

01:05:53 Chaos Theory, Fractals, Butterfly Effect

01:17:21 Scientists, Positive Contributions & Flaws

01:26:19 Sponsor: Mateína

01:27:45 Enjoyment of Life, Meditation; Goal Pursuit

01:35:44 Changing Fields, Computers

01:43:24 Mentors, Students; Restlessness, Curiosity

01:47:41 Industry, Academia, Graduate Degrees

01:54:02 Podcast, Interviewing; Mistakes, Working with Others

02:05:48 Quantum Internet, Unbreakable Code

02:09:48 Physics & Neuroscience; AI

02:15:06 Analog vs. Digital Life, Thinking about Future

02:21:38 Worry, Meditation

02:24:22 Beliefs, God; Spiritual Experiences, Randomness

02:33:53 Thinking about Past; Nostalgia

02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life

02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance

02:55:57 Etiquette, Clothing

03:04:11 Retirement, Money, Travel

03:12:00 Future Plans; Joyful Life

03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Essentials: Understand and Use Dreams to Learn and Forget

12 december 2024 | 39 min

How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett

9 december 2024 | 206 min

In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.

Thank you to our sponsors

Maui Nui Venison: https://mauinuivenison.com/huberman

Timestamps

00:00:00 Dr. Kelly Starrett

00:02:44 Sponsors: Maui Nui & Joovv

00:05:46 Movement; Tool: Daily Floor Sitting

00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting

00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion

00:23:47 Sponsor: AG1

00:25:18 Warm-Ups & Play

00:30:51 Asymmetries & Training

00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10

00:42:41 Tool: Warming Up with Play; Breathwork

00:47:26 Sponsors: Function & Eight Sleep

00:50:35 Tool: Foam Rolling, Uses, Types & Technique

01:01:30 Injury vs. Incident, Pain

01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method

01:11:04 Posture, Neck Work

01:19:58 Sponsor: LMNT

01:21:33 Pelvic Floor, Prostate Pain

01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose

01:33:42 Mobilizing the Pelvic Floor, Urogenital Health

01:38:27 Abdominals, Rotational Power, Spinal Engine Work

01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities

01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity

01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch

02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture

02:21:06 Training for Life & Fun

02:30:20 Aging with Range of Motion & Control; Mental State & Training

02:35:38 Fascia, Myofascial Mobilization

02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort

02:45:14 Deliberate Heat & Cold, Training, Injury & Healing

02:54:35 Desire to Train, Physical Practice

02:58:54 Balanced Nutrition; Eating Behaviors & Social Media

03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule

03:14:30 Supplements

03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness

5 december 2024 | 30 min

In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.

I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.

The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AeroPress: https://aeropress.com/huberman

Timestamps

00:00:00 Introduction to Huberman Lab Essentials

00:00:45 Understanding Circadian Rhythms

00:02:32 Optimizing Light Exposure for Better Sleep

00:04:46 Tools: Combating Jet Lag

00:05:50 Sponsor: AeroPress

00:07:15 The Science of Jet Lag & Longevity

00:10:57 Temperature Minimum: Key to Circadian Adjustment

00:16:49 Sponsor: AG1

00:19:24 Melatonin: Uses & Misconceptions

00:23:23 Sponsor: ROKA

00:24:33 Shift Work: Managing Irregular Schedules

00:26:50 Sleep Strategies for Different Age Groups

00:29:15 Conclusion & Key Takeaways

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Understand & Apply the Psychology of Money to Gain Greater Happiness | Morgan Housel

2 december 2024 | 136 min

In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose.

We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols: protocolsbook.com

Thank you to our sponsors

Wealthfront**: https://wealthfront.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Morgan Housel

00:02:13 Sponsors: Wealthfront & BetterHelp

00:05:11 Spending Habits & Cynicism

00:08:44 Tool: Money & Future Regrets

00:16:07 Money Management Extremes; Credit & Hope

00:23:17 Money as a Tool, Happiness, Independence & Purpose

00:27:30 Sponsors: AG1 & ROKA

00:30:11 Unstructured Time; Independence, Identify & Money; Addiction

00:39:04 Longevity, Health & Money

00:47:42 Ambition, Social Media, Fame & Social Debt

00:53:37 Sponsor: Function

00:55:24 Resume Virtues vs. Eulogy Virtues

00:57:52 Compound Interest, Math vs. Behavior

01:01:42 Dopamine & Time, Marshmallow Test & Distraction

01:09:58 Motivation, Pleasure; Relationships

01:14:38 Freedom, Tool: Savings & Independence

01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly

01:24:07 Familial Wealth & Identity; Entrepreneurs

01:31:53 Life Purpose; Dogs; Social & Historical Comparison

01:39:58 Social Comparison & Geography, Angst

01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy

01:56:43 Envy & Spending Money; Wealth & Birth Rates

02:01:27 Tools: Parent Modeling; Resentment, Individual Goals

02:07:15 Purpose, Happiness & Money

02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Essentials: Using Science to Optimize Sleep, Learning & Metabolism

28 november 2024 | 38 min

How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross

25 november 2024 | 189 min

In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.

We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols: protocolsbook.com

Thank you to our sponsors

Timestamps

00:00:00 Dr. Ethan Kross

00:02:45 Sponsors: ExpressVPN & Eight Sleep

00:05:38 Inner Voice & Benefits

00:10:33 Music & Emotions

00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions

00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch

00:27:16 Tool: Expressive Writing; Sensory Shifters

00:30:41 Sponsors: AG1 & Joovv

00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling

00:44:01 Decision Making, Individualization; Tool: Exercise

00:50:24 “Chatter,” Trauma, Depression, Anxiety

00:54:37 Sponsor: Function

00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media

01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting

01:13:41 Time, Chatter & Flow

01:18:01 Focusing on Present, Mental Time Travel

01:22:49 Texting, Social Media, Sharing Emotions

01:28:31 AI & Individualized Tools for Emotional Regulation

01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions

01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces

01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control

01:56:00 Emotional Regulation & Shifters, Screens

02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools

02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation

02:15:52 Tool: Stop Intrusive Voices; Anxiety

02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement

02:31:02 “Cognitive Velocity”; Resetting

02:36:43 Transition States, Tool: Goal Pursuit & WOOP

02:43:59 Attention, Emotional Flexibility; Avoidance

02:54:15 Emotional Contagion

03:00:22 Validating Emotions, Wisdom; Shift Book

03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Master Your Sleep & Be More Alert When Awake

21 november 2024 | 39 min

How to Improve at Learning Using Neuroscience & AI | Dr. Terry Sejnowski

18 november 2024 | 154 min

In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.

We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.

We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols: protocolsbook.com

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Dr. Terry Sejnowski

00:02:32 Sponsors: BetterHelp & Helix Sleep

00:05:19 Brain Structure & Function, Algorithmic Level

00:11:49 Basal Ganglia; Learning & Value Function

00:15:23 Value Function, Reward & Punishment

00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI

00:25:56 Learning & Brain Storage

00:30:08 Traveling Waves, Sleep Spindles, Memory

00:32:08 Sponsors: AG1 & David

00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs

00:42:02 Psilocybin, Brain Connectivity

00:45:58 Tool: ‘Learning How to Learn’ Course

00:49:36 Learning, Generational Differences, Technology, Social Media

00:58:37 Sponsors: LMNT & Joovv

01:01:06 Draining Experiences, AI & Social Media

01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function

01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria

01:16:58 AI, Imagined Futures, Possibilities

01:27:14 AI & Mapping Potential Options, Schizophrenia

01:30:56 Schizophrenia, Ketamine, Depression

01:36:15 AI, “Idea Pump,” Analyzing Research

01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes

01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines

01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning

02:12:40 Tool: Idea Generation, Mind Wandering, Learning

02:18:18 Dreams, Unconscious, Types of Dreams

02:22:56 Future Projects, Brain & Self-Attention

02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Essentials: How Your Brain Works & Changes

14 november 2024 | 38 min

How Relationships Shape Your Brain | Dr. Allan Schore

11 november 2024 | 128 min

In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry.

Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.

Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Dr. Allan Schore

00:02:37 Sponsors: David & Eight Sleep

00:05:49 Thoughts & Unconscious Mind

00:07:36 Right vs Left Brain, Child Development, Attachment

00:13:19 Attachment Styles & Development, Emotions & Physiology

00:18:12 Intuition, Arousal, Emotional Regulation & Attachment

00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment

00:28:33 Attachment Styles, Regulation Theory; Therapy

00:34:20 Sponsor: AG1

00:35:51 “Surrender,” Therapy, Patient Synchronization

00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation

00:45:07 Mother vs Father, Child Development; Single Caretakers

00:50:51 MDMA, Right Brain; Fetal Development

00:55:58 Sponsor: Function

00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love

01:03:33 Splitting, Borderline; Therapy & Emotions

01:09:24 Tool: Right Brain, Vulnerability & Repair

01:15:32 Right vs. Left Brain, Attention

01:19:26 Right Brain Synchronization, Eye Connection, Empathy

01:25:39 Music & Dogs, Resonance

01:30:58 Right Brain & Body; Empathic Connection, Body Language

01:36:47 Tool: Text Message, Communication, Relationships

01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain

01:50:10 Defenses, Blind Spots

01:53:14 Creativity, Accessing the Right Brain, Insight

01:59:31 Paternal Leave, Parent-Child Relationships, Attachment

02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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How to Safeguard Your Hormone Health & Fertility | Dr. Shanna Swan

4 november 2024 | 138 min

In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume.

We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Shanna Swan

00:02:58 Sponsors: LMNT, ROKA & BetterHelp

00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates

00:13:30 Phthalate Syndrome, Animal Data, Male Offspring

00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies

00:27:30 Hyenas; Phthalate Syndrome in Males

00:32:49 Sponsor: AG1

00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring

00:39:03 Anogenital Distance & Sperm Count

00:45:03 Sperm Count & Fertility

00:49:24 Sponsor: Function

00:51:11 Sperm Count Decline

00:58:19 Sperm Quality & Pesticides

01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior

01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors

01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility

01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave

01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides

01:32:58 Funding

01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials

01:40:12 Europe vs. US Chemical Safety, REACH Program

01:46:20 Tool: Pregnancy & Fetal Health

01:49:23 Plastics & Environmental Concern; Fertility

01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature

01:58:04 Other Animals & Fertility Decline, Ecosystems

02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects

02:06:02 Tool: Consumer Guides, Personal & Household Products

02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans

02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Deal With High Conflict People | Bill Eddy

28 oktober 2024 | 159 min

In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.

We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.

Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

Maui Nui Venison: https://mauinuivenison.com/huberman

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Bill Eddy

00:02:58 Sponsors: Maui Nui & ExpressVPN

00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns

00:10:48 Personality Disorders, Prevalence & Overlap

00:18:28 High-Conflict Personality vs. Personality Disorders, Blame

00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment

00:30:53 Sponsor: AG1

00:32:05 Relationship Stability, Tool: Vetting Potential Partners

00:38:54 Heightened Emotions, Negative Advocates, Divorce

00:47:50 Brain, Plasticity & Fear; Bullies, Polarization

00:54:51 Sponsors: Function & David

00:58:00 Emotions, Media, Politics

01:04:57 Tool: WEB Method, Identify High-Conflict Individuals

01:12:20 Body Cues, Identify High-Conflict Individuals

01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior

01:23:12 High Conflict Personalities & Occupations

01:28:18 Big Personalities: Evidence vs Assumptions

01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit

01:45:41 Exiting a High Conflict Relationship & Timing

01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering”

01:52:32 High Conflict Divorce, Small Families & Parental Estrangement

01:57:01 Tool: Managing Emotions & Relationships, EAR Statements

01:59:52 Large Families & Conflict Resolution

02:04:11 Bullies & Online Social Groups

02:09:18 Personality Disorders, Causes, Culture

02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution

02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing

02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC

02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Effects of Microplastics on Your Health & How to Reduce Them

21 oktober 2024 | 97 min

In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.

By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.

Read the episode show notes at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6

Thank you to our sponsors

Timestamps

00:00:00 Microplastics

00:02:46 Sponsors: LMNT & BetterHelp

00:05:40 Microplastics & Nanoplastics; Ingestion

00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA

00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles

00:26:57 Tool: Sea Salt

00:29:10 Sponsor: AG1

00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates

00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids

00:37:34 Measurement Tools & Advancements

00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)

00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health

00:52:17 Sponsors: Function & Eight Sleep

00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion

01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane

01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer

01:15:05 Tool: Sweating & Toxin Removal

01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry

01:25:11 Tools: Microwave Popcorn, Toothpastes

01:27:47 Developing Brain & Microplastics, ADHD, Autism

01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure

01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Create Your Ideal Future Using Science-Based Protocols | Ari Wallach

14 oktober 2024 | 138 min

In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.

We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Ari Wallach

00:01:58 Sponsors: David, Helix Sleep & ROKA

00:06:13 Mental Time Travel; Technology & Present

00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today

00:22:00 Tool: Empathy for Others

00:26:09 Empathy for Future Generations, Emotion & Logic

00:31:48 Tool: Emotion to Guide Action

00:36:50 Sponsor: AG1

00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations

00:43:52 Egoic Legacy, Modeling Behavior

00:51:13 Social Media, Time Capsule, Storytelling

01:00:06 Sponsor: LMNT

01:01:18 Short-Term Thinking; Life Purpose, Science & Religion

01:09:23 Longpath, Telos, Time Perception

01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks

01:23:02 Tool: Visualizing Future You

01:30:17 Death, Western Society

01:36:20 Tool: Writing Letter to Future Self

01:41:01 Society, Future Harmony

01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”

01:58:48 Tool: Behavior & Modeling for the Future

02:08:11 Tool: “Why Tuesdays?”, Examining Self

02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver

7 oktober 2024 | 149 min

In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.

We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.

Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Craig Koniver

00:04:52 Sponsors: Joovv & BetterHelp

00:07:40 What is a Peptide?

00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health

00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation

00:18:43 BPC-157, Inflammation

00:23:27 BPC-157, Injection & Oral Forms; Injury Repair

00:28:43 Sourcing, Anabolic Steroids, Testosterone

00:34:48 Black & Gray Market, Compounding Pharmacies, Purity

00:38:20 Sponsor: AG1

00:39:51 Partnering with a Physician, LPS

00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses

00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone

00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides

00:58:45 Sponsor: Function & Eight Sleep

01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health

01:05:16 Prescriptions, Physicians & Trust

01:14:09 Agency in Your Health

01:17:13 MK-677, Appetite

01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing

01:21:10 Methylated B Vitamins, Homocysteine

01:24:47 Peptides for Sleep, Pinealon, Epitalon

01:31:03 Glycine, Liver Detoxification; Dosage

01:37:19 GLP-1, Compounding Pharmacies

01:39:03 Stem Cell Therapy, PRP

01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health

01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses

01:50:20 Covid, NAD Infusion, NMN & NR Supplements

01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR

02:07:53 PT-141, Vyleesi, Libido; Nausea

02:10:57 FDA Approval & Removal, Pharmaceutical Companies

02:20:17 Positivity, Mindset & Health

02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath

30 september 2024 | 159 min

In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.

We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.

This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Dr. Charan Ranganath

00:02:06 Sponsors: David, Levels & Waking Up

00:06:48 Memory: Past, Present & Future; Sleep

00:13:23 Self, Memory & Age, Neuroplasticity

00:18:50 Tool: Curiosity & Dopamine

00:26:55 Dopamine, Forward Movement

00:33:09 Sponsor: AG1

00:34:22 Dopamine, Learning; Curiosity & Appraisal

00:40:31 Memory, Hippocampus

00:43:34 Prefrontal Cortex & Memory, Aging

00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination

00:58:53 Sponsor: Function

01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline

01:09:39 Exercise, Brain Function; ADHD

01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD

01:23:31 Forgetting, Intention vs. Attention

01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness

01:36:36 Tool: Pictures, Memories, Intention

01:45:46 Deep Focus, Dopamine

01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s

01:59:51 Déjà Vu

02:09:00 Serotonin, Reframing Memories, Trauma

02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy

02:27:53 Rumination, Trauma, Nostalgia, Narrative

02:30:30 Music, Pavlov’s Dogz Band

02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión

23 september 2024 | 147 min

In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.

We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.

Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.

The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Victor Carrión

00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance

00:11:41 Stressors, Perseverate; Children & PTSD

00:16:13 Transgenerational Trauma

00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol

00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms

00:31:48 Sponsor: AG1

00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)

00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions

00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep

00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy

01:02:37 Sponsor: Function

01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox

01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative

01:18:11 Custom Toolbox Development; Energy

01:26:32 Tool: 4-Corner Square Response, Understanding Cues

01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners

01:38:47 Social Media, Boundaries

01:46:07 School, Yoga & Mindfulness Curriculum

01:55:31 Implementing School Mindfulness Programs, Sleep

02:00:52 Barriers to School Programs

02:06:08 Redefining Success, Identity

02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response

02:21:42 Listening to Kids & Adults

02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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How to Find, Build & Maintain Healthy Romantic Relationships | Esther Perel

16 september 2024 | 126 min

In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating.

Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology.

Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Esther Perel

00:02:03 Sponsors: David Protein, LMNT & Helix Sleep

00:06:33 Romantic Relationships, Change & Self

00:11:18 Cornerstone vs. Capstone Relationships, Age Differences

00:16:53 Young vs. Older Couples, Dynamic Relationships

00:20:13 Identity & Relationship Evolution

00:26:00 Curiosity, Reactivity

00:30:29 Sponsor: AG1

00:31:59 Polarization, Conflict; Coherence & Narratives

00:38:21 Apologies, Forgiveness, Shame, Self-Esteem

00:45:00 Relationship Conflict

00:53:48 Sponsor: Function

00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality

01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships

01:08:03 Couples Therapy; Language & Naming

01:20:15 Sexuality in Relationships

01:26:20 Tool: Love & Desire, Sexuality

01:31:28 Infidelity, “Aliveness”

01:35:17 Intimacy, Abandonment, Self-Preservation

01:41:26 Erotic Blueprints, Emotional Needs

01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies

01:59:30 Tool: Relationship Readiness

02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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How to Increase Your Emotional Intelligence | Dr. Marc Brackett

9 september 2024 | 155 min

In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.

We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Thank you to our sponsors

Eudēmonia: https://eudemonia.net

Timestamps

00:00:00 Dr. Marc Brackett

00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia

00:06:03 What is Emotional Intelligence?; Self & Others

00:11:18 Language & Emotion

00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion

00:24:35 Sponsor: AG1

00:26:05 Parent/Teacher Support; Online Etiquette

00:31:24 Anonymity, Online Comments

00:35:46 Happiness vs. Contentment; Knowing Oneself

00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence

00:51:28 Sponsor: LMNT

00:52:40 Texting & Relationships

01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale

01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor

01:19:42 Discussing Feelings; Emotional Self-Awareness

01:25:00 Understanding Cause of Emotions, Stress, Envy

01:33:40 Framing Empathy, Compassionate Empathy

01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing

01:49:44 Stereotypes, “Emotional”

01:53:49 Emotions, Learning & Decision Making; Intention

02:02:43 Emotion App & Self-Awareness; Gratitude Practice

02:07:13 Bullying

02:18:06 Courage & Bullying; Emotion Education

02:25:33 Punishment; Uncle Marvin

02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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How to Cultivate a Positive, Growth-Oriented Mindset | Dr. Jamil Zaki

2 september 2024 | 137 min

In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.

We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.

Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Pre-Order Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

Maui Nui Venison: https://mauinuivenison.com/huberman

Timestamps

00:00:00 Dr. Jamil Zaki

00:02:12 Sponsors: Maui Nui, Joovv & Waking Up

00:06:59 Cynicism

00:12:38 Children, Attachment Styles & Cynicism

00:17:29 Cynicism vs. Skepticism, Complexity

00:23:30 Culture Variability & Trust

00:26:28 Sponsor: AG1

00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence

00:35:59 Stereotypes, Threats

00:39:48 Cooperative Environments, Collaboration & Trust

00:44:05 Competition, Conflict, Judgement

00:48:46 Cynics, Awe, “Moral Beauty”

00:55:26 Sponsor: Function

00:57:13 Cynicism, Creativity & Workplace

01:04:19 Assessing Cynicism; Assumptions & Opportunities

01:11:11 Social Media & Cynicism, “Mean World Syndrome”

01:18:35 Negativity Bias, Gossip

01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”

01:32:59 AI, Bias Correction

01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring

01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting

01:51:33 Tool: Testing & Sharing Core Beliefs

01:58:09 Polarization vs. Perceived Polarization, Politics

02:06:06 Challenging Conversations, Questioning Perceptions

02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Optimal Protocols for Studying & Learning

26 augusti 2024 | 102 min

In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.

I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.

By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Improve Studying & Learning

00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:45 Offsetting Forgetting

00:08:22 Learning & Neuroplasticity

00:13:06 Periodic Testing

00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement

00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise

00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)

00:28:29 Tools: Study Habits of Successful Students

00:36:21 Sponsor: AG1

00:37:33 Studying & Aspiration Goals; Challenging Material

00:42:54 Tool: Testing as a Learning Tool

00:48:23 Self-Testing, Repeated Testing

00:55:29 Testing Yourself & Knowledge Gaps

01:01:11 Sponsor: LMNT

01:02:23 New Material & Self-Test Timing

01:07:21 Familiarity vs Mastery

01:10:55 Self-Testing & Offsetting Forgetting

01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions

01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation

01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine

01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity

01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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How to Improve & Protect Your Skin Health & Appearance | Dr. Teo Soleymani

19 augusti 2024 | 166 min

In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.

We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.

We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.

Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols, at protocolsbook.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Teo Soleymani

00:01:35 Sponsors: ROKA, Joovv & Helix Sleep

00:05:45 Skin Turnover; Skin Appearance & Stress

00:13:35 Caffeine, Vasoconstriction & Skin Redness

00:16:31 Nicotine, Vaping & Skin Appearance

00:18:37 Alcohol, Skin Health

00:24:33 Hydration, Fluid Intake & Genetics

00:26:19 Tool: Selecting a Moisturizer

00:29:28 Sponsor: AG1

00:30:40 Puffiness Under Eyes & Cause

00:32:14 Tool: Skin Cleansing; Frequency, Showers

00:41:57 Dry & Flaky Scalp, Dandruff

00:46:09 Cost & Skincare Products

00:50:20 Tool: Sun Exposure & Skin Health, Mood

00:56:24 Sponsor: LMNT

00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen

01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer

01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging

01:12:11 Premature Aging & Skincare

00:15:56 Choose Mineral or Chemical Sunscreen?

01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness

01:26:02 Tool: Selecting Mineral-Based Sunscreens

01:28:30 Chemical Sunscreens & Blood-Brain Barrier

01:30:13 Nutrition, Gut Microbiome & Skin Health

01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3

01:42:58 Retinoids vs. Retinol, Skin Appearance

01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion

01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels

02:04:10 Psoriasis, Phototherapy

02:10:03 Vitiligo, Immune System & Skin Cancer Risk

02:15:41 Acne, High Glycemic Index Foods, Dairy

02:19:38 Rosacea, Types & Treatments

02:23:00 Eczema, Immune System

02:25:37 Popping Pimples & Acne Scars; Corticosteroids

02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams

02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk

02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Tools for Nutrition & Fitness | Dr. Layne Norton

12 augusti 2024 | 244 min

In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.

We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.

We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.

Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Eight Sleep: https://www.eightsleep.com/huberman

Maui Nui: https://mauinuivenison.com/huberman

Timestamps

00:00:00 Dr. Layne Norton

00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui

00:06:39 Science-Based Evidence, Mechanism vs. Outcome

00:14:31 Meta-analysis, Methods, Evidence Quality

00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data

00:33:53 Sponsor: AG1

00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis

00:42:01 Protein Synthesis, Refractory Response; Resistance Training

00:46:05 Protein Intake, Intermittent Fasting & Training

00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis

01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth

01:05:34 Sponsor: LMNT

01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c

01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet

01:19:50 “The Norton Method”; Tool: Consistency

01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest

01:33:50 Mind & Body Effects, Stress; Belief Effects

01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training

01:50:24 Fatigue & Training to Failure, Speed, Strength Training

01:59:06 Tool: Training After 50, Consistency

02:09:12 Fat Cells, Diabetes, Exercise

02:16:50 Metabolism & Age-Related Changes?, Appetite

02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”

02:33:42 GLP-1 Agonists, Judgement & Obesity

02:40:19 Sugar, Excess Calories, Body Weight

02:49:16 Satiety, Sugar & Calorie Budget

02:54:56 Tool: Individualization, Context & Diet Psychology

02:57:22 Seed Oils, Butter, Olive Oil

03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits

03:13:43 Saturated Fat, Cholesterol; Seed Oils

03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite

03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer

03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity

03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein

03:57:00 Evidence-Based Approach

04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck

5 augusti 2024 | 165 min

In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.

Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.

We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.

By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Martha Beck

00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT

00:05:34 Tool: Perfect Day Exercise

00:15:31 “Clear Eyed”, Male vs. Female

00:23:31 Family & Work; Directed Attention & Miracles

00:30:21 Sponsor: AG1

00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear

00:37:22 Accessing the Subconscious; Compassionate Witness Self

00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting

00:54:01 Self, Radiance, Death; Awakening

00:59:14 Suffering & Compassionate Attention

01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;

01:08:44 Sponsor: Waking Up

01:10:20 Western Society & Pressure

01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”

01:25:02 Energy, Magnetoreception, Pet’s Death

01:33:49 Lying to Ourselves, Addiction

01:38:18 Tool: “Integrity Cleanse”, Lies; The Light

01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency

01:55:10 Romantic Relationships; Jobs & Family

02:02:06 Hurting Others, Relationship Imbalance

02:06:55 Tool: True Empathy

02:11:26 “Happiness is an Inside Job”, Codependency

02:18:58 Live Your Joy, Western Society

02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”

02:30:42 “I Like It!”, Punk Rock Music, Love

02:34:24 Honesty & Essential Self; Helping People & Healers

02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

2 augusti 2024 | 57 min

Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

00:00 Introduction & Announcements

00:15 Supporting Mental & Physical Health Research

01:56 Exciting New Research Initiatives

03:39 Skin Health & Appearance

14:46 Cold Therapy Benefits & Guidelines

21:18 Self-Motivation Strategies

27:05 Understanding REM Sleep

28:45 Morning Routine: Exercise & Cold Exposure

29:17 The Importance of REM Sleep

29:49 Non-Sleep Deep Rest (NSDR) Protocols

31:27 REM Sleep Rebound & Compensation

32:55 Impactful School Strategies for Learning

34:19 Meditation & Micro Gaps in Learning

39:13 Physical Activity & Learning

41:01 Exploring Shilajit & Testosterone

47:51 Writing Process & Overcoming Obstacles

51:32 Addiction & Recovery Resources

53:47 Closing Remarks & Gratitude

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Dr. Peter Attia: Supplements for Longevity & Their Efficacy

29 juli 2024 | 151 min

In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.

We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.

Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.

Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Peter Attia, NAD Pathway

00:02:31 Sponsors: LMNT, Levels & Eight Sleep

00:06:38 Categories of Longevity Approaches

00:17:22 Peter’s Supplements; Rapamycin & Research Data

00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho

00:30:35 Sponsor: AG1

00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan

00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan

00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol

00:53:31 Perform with Dr. Andy Galpin Podcast

00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health

01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes

01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program

01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance

01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits

01:30:38 Longevity, NR & NMN Supplementation, Inflammation

01:41:00 Rapamycin & Immune Function

01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor

01:55:24 Radiation & Cancer Risk

01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline

02:07:12 Tool: Exercise Timing & Energy Levels

02:11:22 Peter’s Supplements

02:18:46 Andrew’s Supplements

02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy

02:26:52 NAD Pathway Supplementation for Longevity?

02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

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Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

22 juli 2024 | 149 min

In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.

We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.

We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.

Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Maui Nui Venison: https://mauinuivenison.com/huberman

Timestamps

00:00:00 Dr. Stacy Sims

00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up

00:07:03 Intermittent Fasting, Exercise & Women

00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training

00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women

00:21:06 Pre-Training Meal & Brain, Kisspeptin

00:26:45 Post-Training Meal & Recovery Window

00:29:59 Sponsor: AG1

00:31:48 Hormones, Calories & Women

00:34:24 Women, Strength Improvements & Resistance Training

00:39:10 Tool: Women & Training Goals by Age Range

00:44:16 Women, Perimenopause, Training & Longevity

00:47:14 Women & Training for Longevity, Cardio, Zone 2

00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training

00:58:23 Perform with Dr. Andy Galpin Podcast

00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability

01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle

01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle

01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD

01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes

01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle

01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra

01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes

01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”

01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene

01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3

01:57:21 Protein Powder; Adaptogens & Timing

02:00:11 Pregnancy & Training; Cold & Hot Exposure

02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity

02:09:38 Tool: Women in 20s-40s & Training, Lactate

02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery

02:17:22 Training for Longevity, Cellular & Metabolic Changes

02:19:30 Nutrition, 80/20 Rule

02:23:30 Listening to Self

02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Demonstration of The McGill Method

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Dr. Stuart McGill: Build a Strong, Pain-Proof Back

15 juli 2024 | 172 min

In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.

We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.

We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.

Access the full show notes for this episode at hubermanlab.com.

Watch the clip on back pain relief and spine anatomy that accompanies this episode.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Stuart McGill

00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up

00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy

00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs

00:20:25 Flexibility & Exercises; Discs & Collagen

00:25:43 Sponsor: AG1

00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes

00:36:17 Back Pain, Goals & Training Program

00:45:57 Spine Hygiene, Back Pain, Powerlifting

00:53:33 Genetics & Running

00:59:34 Sponsor: LMNT

01:00:46 Rehabilitation & Reducing Volume; Injury

01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints

01:17:40 Pain Types, Biopsychosocial Model of Pain

01:26:15 Coaching, Explosivity & Endurance

01:32:43 Virtual Surgery & Rest, Pain Recovery

01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability

01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support

01:51:09 Tool: Daily Walking; Sitting

01:55:33 Deadlift & Bone Density, Glute-Ham Raise

02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives

02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age

02:24:16 Platelet-Rich Plasma (PRP); Disc Damage

02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength

02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry

02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel

02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks

8 juli 2024 | 233 min

In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.

We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia.

We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.

Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Eight Sleep: https://www.eightsleep.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Matthew Hill

00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp

00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes

00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception

00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids

00:26:19 Endocannabinoids Types: Anandamide, 2-AG

00:33:46 “Munchies”, Cannabis & Appetite

00:42:17 Sponsor: AG1

00:44:06 THC & Anandamide, Pharmacology

00:52:37 THC & CB1 Receptors, Intoxication & Appetite

00:58:57 Cannabis & Focus, Memory

01:04:09 Routes of Administration, Concentration, Cannabis Research

01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates

01:22:25 Sponsor: InsideTracker

01:23:36 Addiction & Cannabis, Cannabis Use Disorder

01:31:30 Cannabis Legalization & Use, Edibles & ER Visits

01:36:48 Oral Consumption, Edibles, Dosing & Time Course

01:41:12 Drug Testing & Cannabis, Exercise

01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality

01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis

02:04:07 Vaping

02:07:05 Psychosis, Anxiety & Cannabis

02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics

02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine

02:40:37 Schizophrenia, Cannabis Legalization

02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias

02:57:00 CBD, Pediatric Epilepsy, Adenosine

03:07:22 Entourage Effect; Placebo Effect, CBD & Doses

03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia

03:27:08 Cyclic Vomiting Syndrome & Hot Shower

03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)

03:40:18 Cannabis & Anxiety, Anandamide & Stress Response

03:45:55 Scientific Discussion, Clarification & Advancement

03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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How to Improve Skin Health & Appearance

1 juli 2024 | 148 min

In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.

I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.

I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.

I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.

This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

Timestamps

00:00:00 Skin Health

00:02:59 Sponsors: Joovv, BetterHelp & ROKA

00:07:18 Skin Biology, Skin Layers

00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen

00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers

00:27:24 Sunburn & Skin Cancers

00:30:09 Sponsor: AG1

00:31:58 Vitamin D, Sun Exposure & Sunscreen

00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen

00:49:20 Skin Cancers, Moles, Laser Resurfacing

00:53:59 Sponsor: LMNT

00:55:34 Sun Exposure, Melanoma & Life Expectancy

01:03:13 Tool: Youthful Skin, Collagen & Vitamin C

01:12:55 Peptides, BPC-157, Copper

01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid

01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin

01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions

01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets

01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health

01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress

01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy

02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples

02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition

02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser

02:21:04 Psoriasis Treatment, Immune System & Prescriptions

02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

24 juni 2024 | 184 min

In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.

She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.

She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

Maui Nui Venison: https://mauinuivenison.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Protocols Book; Dr. Gabrielle Lyon

00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep

00:07:40 Skeletal Muscle & Longevity

00:11:25 “Under-muscled”, Leucine & Muscle Health

00:15:55 Muscle Health

00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen

00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal

00:31:57 Sponsor: AG1

00:33:46 Quality Protein, Animal & Plant-Based Proteins

00:37:36 Dietary Protein Recommendations, Meal Threshold

00:41:19 Muscle Health & Aging

00:46:02 Supplements & Creatine; Dietary Protein

00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk

00:52:43 Effects of Dietary Protein & Exercise on Body Composition

01:03:06 Thermic Effects, Protein

01:05:02 Sponsor: InsideTracker

01:06:14 Protein & Satiety, Insulin & Glucose

01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein

01:17:48 Dietary Protein, mTOR & Cancer Risk

01:21:36 Muscle Span & Aging, Sedentary Behaviors

01:24:00 Mixed Meals, Protein Quality, Fiber

01:29:21 Inactivity & Insulin Resistance, Inflammation

01:38:43 Exercise & Myokines, Brain Health & BDNF

01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”

01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones

01:58:19 Movement, Exercise & Older Adults

02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work

02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen

02:20:18 Fasting, Older Adults; Tool: Meal Timing

02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc

02:30:59 Medications & Muscle Health

02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle

02:40:48 Benefits of Skeletal Muscle & Aging

02:42:16 Tools: Nutrition & Resistance Training for Muscle Health

02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points

02:52:00 Mindset Tools: Neutrality; Health & Worth

03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book

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Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

17 juni 2024 | 139 min

In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.

We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.

Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Zachary Knight

00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up

00:07:07 Hunger & Timescales

00:11:28 Body Fat, Leptin, Hunger

00:17:51 Leptin Resistance & Obesity

00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons

00:30:26 Sponsor: AG1

00:32:15 Body Weight & Obesity, Genes & POMC Neurons

00:39:54 Obesity, Genetics & Environmental Factors

00:46:05 Whole Foods, Ultra-Processed Foods & Palatability

00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning

00:58:55 Calories vs. Macronutrients, Protein & Salt

01:02:23 Sponsor: LMNT

01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure

01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy

01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea

01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects

01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133

01:34:49 Alpha-MSH & Pharmacology

01:40:41 Dopamine, Eating & Context

01:46:01 Dopamine & Learning, Water Content & Food

01:53:23 Salt, Water & Thirst

02:03:27 Hunger vs. Thirst

02:05:46 Dieting, Nutrition & Mindset

02:09:39 Tools: Improving Diet & Limiting Food Intake

02:14:15 Anti-Obesity Drug Development

02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

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Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

10 juni 2024 | 147 min

In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.

He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.

Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.

This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AeroPress: https://aeropress.com/huberman

Timestamps

00:00:00 Dr. Jonathan Haidt

00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv

00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media

00:12:48 Mental Health Trends: Boys, Girls & Smartphones

00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood

00:20:40 The Tragedy of Losing Play-Based Childhood

00:28:13 Sponsor: AG1

00:30:02 Girls vs. Boys, Interests & Trapping Kids

00:37:31 “Effectance,” Systems & Relationships, Animals

00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography

00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development

00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution

00:59:48 Sponsor: LMNT

01:01:23 Social Media, Trolls, Performance

01:06:47 Dynamic Subordination, Hierarchy, Boys

01:10:15 Girls & Perfectionism, Social Media & Performance

01:14:00 Phone-Based Childhood & Brain Development, Critical Periods

01:21:15 Puberty & Sensitive Periods, Culture & Identity

01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward

01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids

01:41:48 Changing Childhood Norms, Policies & Legislature

01:49:13 Summer Camp, Team Sports, Religion, Music

01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”

02:03:14 Casino Analogy & Ceding Childhood; Social Media Content

02:09:33 Adult Behavior; Tool: Meals & Phones

02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones

02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill

02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

7 juni 2024 | 53 min

Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

3 juni 2024 | 139 min

In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.

We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

AeroPress: https://aeropress.com/huberman

Eight Sleep: https://eightsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Mary Claire Haver

00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp

00:06:26 Menopause, Age of Onset

00:09:50 Perimenopause, Hormones & “Zone of Chaos”

00:14:42 Perimenopause, Estrogen & Mental Health

00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health

00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy

00:29:42 Sponsor: AG1

00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs

00:38:18 Women’s Health: Misconceptions & Research

00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat

00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake

00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome

00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle

01:05:18 Sponsor: InsideTracker

01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition

01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”

01:24:00 Estrogen & Testosterone: Starting HRT & Ranges

01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms

01:37:57 OB/GYN Medical Education & Menopause

01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”

01:46:53 Collagen, Cellulite, Bone Density

01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT

01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors

02:01:55 Post-menopause & HRT, Sustained HRT Usage

02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol

02:09:09 Male Support; Rekindle Libido

02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat

02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

27 maj 2024 | 162 min

In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.

Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Diego Bohórquez

00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe

00:06:49 Gut-Brain Axis

00:11:35 Gut Sensing, Hormones

00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing

00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus

00:35:28 Sponsor: AG1

00:37:00 Neuropod Cells & Nutrient Sensing

00:43:55 Gastric Bypass Surgery, Cravings & Food Choice

00:51:14 Optogenetics; Sugar Preference & Neuropod Cells

01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome

01:03:03 Sponsor: InsideTracker

01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol

01:07:38 GLP-1, Ozempic, Neuropod Cells

01:11:46 Food Preference & Gut-Brain Axis, Protein

01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’

01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System

01:36:15 Plant Wisdom, Agriculture, Indigenous People

01:41:48 Evolution of Food Choices; Learning from Plants

01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm

01:56:58 Yerba Mate, Chocolate, Guayusa

02:00:22 Brain, Gut & Sensory Integration; Variability

02:06:01 Electrical Patterns in Gut & Brain, “Hangry”

02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition

02:22:00 Vagus Nerve & Learning, Humming

02:26:46 Digestive System & Memory; Body Sensing

02:32:51 Listening to the Body, Meditation

02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration

20 maj 2024 | 115 min

In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function.

We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation.

This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AeroPress: https://aeropress.com/huberman

Timestamps

00:00:00 Dr. Gary Steinberg

00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple

00:06:16 Stroke, Hemorrhage & Blood Clot

00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol

00:16:19 Heart & Brain Health; Neurosurgery & Brain Function

00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques

00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes

00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs

00:38:24 Sponsor: AG1

00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery

00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk

00:48:31 Exploratory MRI: Benefits & Risks

00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep

00:59:52 Sponsor: LMNT

01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables

01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion

01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery

01:17:36 Stem Cells, Immune System, Activity

01:21:27 Injury & Recovery, Restraint Therapy

01:23:46 Neuroprotection After Injury; Mild Hypothermia

01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy

01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry

01:47:40 Vagal Stimulation

01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre

17 maj 2024 | 51 min

Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

13 maj 2024 | 160 min

In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.

We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.

Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Mateína: https://drinkmateina.com/huberman

Timestamps

00:00:00 Dr. James Hollis

00:02:14 Sponsors: Mateina, Joovv & BetterHelp

00:05:57 Self, Ego, Sense of Self

00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning

00:21:56 Second Half of Life, Purpose, Depression

00:25:37 Sponsor: AG1

00:27:08 Tool: Daily Reflection; Crisis

00:31:47 Families & Children, Permission & Burdens

00:37:27 Complex Identification, Self-Perception; Social Media & Borderline

00:41:55 Daily Stimulus Response, Listening to the Soul

00:45:40 Exiting Stimulus-Response, Loneliness, Burnout

00:51:19 Meditation & Perception, Reflection

00:54:58 Sponsor: Waking Up

00:56:15 Recognizing the “Shadow” & Adulthood

01:02:48 Socialization; Family & Life Journey

01:09:04 Relationships & “Otherness”, Standing Your Ground

01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting

01:19:37 Shadow Issues, Success & External Reward, Personal Growth

01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing

01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage

01:44:31 Sacrifice, Relationships; Facing Fears

01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories

01:55:17 Women, Career & Family, Partner Support; Redefining Roles

02:01:40 Pathology & Diagnosis, Internet

02:07:05 Life, Suffering & Accountability, “Swamplands” & Task

02:11:32 Abuse & Recovery of Self, Patience, Powerlessness

02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up”

02:17:49 Life Stages; Despair & Integrity Conflict

02:25:00 Death, Ego, Mortality & Meaning

02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

8 maj 2024 | 153 min

This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.

We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.

We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.

Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

WHOOP: https://www.join.whoop.com/huberman

Timestamps

00:00:00 Dreaming

00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep

00:05:06 Dreams & REM Sleep

00:12:20 Evolution of REM Sleep, Humans

00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity

00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking

00:30:51 Sponsor: AG1

00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution

00:41:27 Daily Experience vs. Dreaming, Emotions

00:45:08 Dream Interpretation & Freud, Dream Relevance

00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”

01:00:28 Sponsor: Whoop

01:01:36 Nightmares; Recurring Nightmares & Therapy

01:11:08 Targeted Memory Reactivation, Sounds & Nightmares

01:15:38 Odor, Paired Associations, Learning & Sleep

01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams

01:25:38 Lucid Dreaming, REM Sleep, Paralysis

01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?

01:44:07 Improve Lucid Dreaming

01:49:30 Tool: Negative Rumination & Falling Asleep

01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock

01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest

02:05:53 Tool: Older Adults & Early Waking; Sleep Medications

02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes

02:15:06 Remembering Dreams & Impacts Sleep Quality?

02:18:32 Tool: Sleep Supplements

02:26:48 Tool: Most Important Tip for Sleep

02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

6 maj 2024 | 173 min

In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.

We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.

Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.

Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Casey Means

00:02:36 Sponsors: LMNT & Waking Up

00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot

00:14:17 Trifecta of Bad Energy

00:24:02 Western Living, United States, Specialization & Medicine

00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise

00:29:40 Sponsor: AG1

00:35:03 Tools: Walking & Glucose; Frequent Movement

00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill

00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)

00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function

01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing

01:16:46 Tool: Environmental Factors; Food, Life as a Process

01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients

01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion

01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support

01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine

02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat

02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity

02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes

02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality

02:33:10 Sleep; Continuous Monitoring & Biomarkers

02:37:39 Mindset & Safety, Stress & Cell Danger Response

02:44:04 Tool: Being in Nature, Sunlight, Fear

02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

1 maj 2024 | 135 min

This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.

We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.

We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.

We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.

This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.

The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Sleep & Mental Health

(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp

(00:05:14) Emotions & Sleep, Amygdala

(00:17:27) Emotional Memory & Sleep

(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline

(00:29:13) Sponsor: AG1

(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep

(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction

(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction

(00:56:18) Sponsor: InsideTracker

(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep

(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin

(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States

(01:16:46) Anxiety & Sleep, Mood vs. Emotions

(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality

(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol

(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares

(01:46:21) Depression, Anxiety & Time Context

(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants

(01:57:37) Sleep Deprivation & Depression

(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype

(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”

(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

30 april 2024 | 25 min

Protocols to Strengthen & Pain Proof Your Back

29 april 2024 | 124 min

In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.

Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.

I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.

Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Back Health

(00:04:03) Sponsors: LMNT & Waking Up

(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord

(00:12:07) Spinal Cord & Nerves; Herniated Discs

(00:19:50) Build Strong Pain-Free Back; Bulging Discs

(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment

(00:31:04) Sponsor: AG1

(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up

(00:44:40) Tool: McGill Big 3 Exercises, Side Plank

(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain

(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang

(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups

(01:21:28) Sciatica, Referred Pain, Herniated Disc

(01:24:21) Tool: Improve Spine Stability, Strengthen Neck

(01:29:23) Tools: Strengthen Feet, Toe Spreading

(01:34:35) Tools: Belly Breathing; Stagger Stance

(01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel

(01:50:59) Tool: Psoas Stretching

(01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back

(02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

24 april 2024 | 148 min

This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.

We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.

We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.

This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.

The next episode in this guest series explains how sleep benefits emotional regulation and mental health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

WHOOP: https://join.whoop.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Sleep & Learning

(00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up

(00:05:48) Learning, Memory & Sleep

(00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus

(00:13:46) Naps & Learning Capacity

(00:16:59) Early School Start Times, Performance & Accidents

(00:26:38) Medical Residency & Sleep Deprivation

(00:29:35) Sponsor: AG1

(00:30:49) Tool: Sleep Before Learning; Cramming Effect

(00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind”

(00:44:25) Memory Consolidation in Sleep

(00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder

(01:00:16) REM Sleep Paralysis, Alcohol, Stress

(01:07:41) Sponsor: InsideTracker

(01:08:46) Skills, Motor Learning & Sleep

(01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement

(01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles

(01:27:21) Sleep, Motor Learning & Athletes; Automaticity

(01:34:10) Can Learning Improve Sleep?

(01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation

(01:44:38) Pillars of Health; Dieting & Sleep Deprivation

(01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia”

(01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking

(02:05:58) Sleep & Creativity

(02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem”

(02:20:51) Creative Insight & Sleep

(02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors

22 april 2024 | 148 min

In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors.

She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use.

We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now.

This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Bonnie Halpern-Felsher

(00:01:57) Sponsors: LMNT & Waking Up

(00:05:38) Adolescence

(00:09:19) Household Conflict, Parents; Smart Phones

(00:12:35) Smart Phones & Social Media

(00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis

(00:23:46) Adolescent Nicotine Use: Marketing, Flavors

(00:31:04) Sponsor: AG1

(00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration

(00:41:35) Addiction & Withdrawal; E-Cigarette Access

(00:48:48) Vaping Health Hazards, Aldehydes, Flavors

(00:57:48) “Just Say No”, Adolescent Defiance

(01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations

(01:10:30) Psychosis, THC & Adolescence

(01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms

(01:23:05) Social Pressures, Quitting Vaping, Environment Concerns

(01:30:08) Teen Activities, Social Media, Autonomy

(01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior

(01:43:27) International E-Cigarette Use, Regulation

(01:46:10) Nicotine Pouches, Health Risks; Tolerance

(01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction

(02:02:37) Fentanyl, Drug Testing, Recreational Drug Use

(02:13:45) Tool: Organic Conversations & Risky Behavior

(02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens

(02:24:08) Mental Health Crisis & Substance Use

(02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House

19 april 2024 | 53 min

GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine

17 april 2024 | 139 min

This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.

We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.

Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.

We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.

This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.

The next episode in this special series explores the relationship between sleep, memory, and creativity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Sleep Structure

(00:01:29) Sponsors: BetterHelp, LMNT & Waking Up

(00:05:42) Sleep Phases & Lifespan

(00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals

(00:20:19) Adults & Biphasic Sleep, Modern Society

(00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility

(00:29:07) Genetics & Chronotype

(00:31:42) Sponsor: AG1

(00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness

(00:40:09) Naps, Positive Benefits, Nighttime Insomnia

(00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess

(00:58:15) Nap Capacity, “Liminal” States & NSDR

(01:07:37) NASA Nap Culture, Power Naps

(01:11:49) Sponsor: Eight Sleep

(01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol

(01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline

(01:28:20) Caffeine, “Nappuccino”; Hot Drinks

(01:38:28) Adenosine Clearance, Sleep

(01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality

(01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol

(01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing

(02:04:33) Polyphasic Sleep, Adverse Effects

(02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep

(02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. David Yeager: How to Master Growth Mindset to Improve Performance

15 april 2024 | 144 min

In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance.

We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement.

Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.

For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. David Yeager

(00:02:05) Sponsors: LMNT & Waking Up

(00:04:20) Growth Mindset; Performance, Self-Esteem

(00:10:31) “Wise” Intervention, Teaching Growth Mindset

(00:15:12) Stories & Writing Exercises

(00:19:42) Effort Beliefs, Physiologic Stress Response

(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets

(00:27:16) Sponsor: AG1

(00:30:58) Language & Importance, Stressor vs. Stress Response

(00:37:54) Physiologic Cues, Threat vs Challenge Response

(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset

(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone

(01:06:28) Growth Mindset & Transferability, Defensiveness

(01:11:36) Challenge, Environment & Growth Mindset

(01:19:08) Goal Pursuit, Brain Development & Adaptation

(01:24:54) Emotions; Loss vs. Gain & Motivation

(01:32:28) Skill Building & Challenge, Purpose Motivation

(01:39:59) Contribution Value, Scientific Work & Scrutiny

(01:50:01) Self-Interest, Contribution Mindset

(01:58:05) Criticism, Negative Workplaces vs. Growth Culture

(02:06:51) Critique & Support; Motivation; Standardized Tests

(02:16:40) Mindset Research

(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

10 april 2024 | 163 min

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.

We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.

Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”

We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.

This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.

The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

WHOOP: https://join.whoop.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Improving Sleep

(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up

(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light

(00:12:05) Light, Day & Night; Cortisol, Insomnia

(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine

(00:26:05) Sleep Association, Bed vs. Sofa

(00:29:43) Tool: Falling Asleep; Meditation, Breathing

(00:35:23) Sponsor: AG1

(00:36:37) Alcohol & Sleep Disruption

(00:40:01) Food & Sleep, Carbs, Melatonin

(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking

(00:55:52) Caffeine Metabolism & Sleep, Individual Variation

(01:01:19) Sponsor: InsideTracker

(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal

(01:12:03) Sleep Hygiene Basics

(01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”

(01:20:23) Tool: Sleep Deprivation & Exercise

(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence

(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones

(01:41:29) Advanced Sleep Optimization, Electric Manipulation

(01:50:07) Temperature Manipulation, Elderly, Insomnia

(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna

(02:04:36) Acoustic Stimulation, White Noise, Pink Noise

(02:13:30) Rocking & Sleep, Body Position

(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications

(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia

(02:34:12) Acetylcholine, Serotonin, Peptides; Balance

(02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Coleman Ruiz: Overcoming Physical & Emotional Challenges

8 april 2024 | 194 min

In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds.

Note: This conversation includes profanity and topics that are not suitable for all audiences and ages.

For show notes, including additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Coleman Ruiz

(00:02:12) Sponsors: LMNT & Waking Up

(00:06:06) Childhood, “Wildness”

(00:13:24) Wrestling, Combat Sports & Respect

(00:22:26) Divorce, College Applications & Naval Academy

(00:25:59) Sponsor: AG1

(00:31:22) Prep School, Patriotism, Fear

(00:40:08) Growth Mindset, 24-Hour Horizon

(00:43:02) Naval Academy, Mentor, Focus

(00:52:45) Wife, Work Ethic

(01:00:51) Navy SEALs, BUD/S, Hell Week

(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion

(01:16:30) Patriotism, Navy SEALs, Green Team

(01:22:15) Advanced Training, Tier One, Free-Fall

(01:26:13) Special Operations, Deaths & Grief

(01:36:08) Mentor Death & Facing Mortality

(01:47:49) Warriors & Compassion; Trauma, Family

(01:52:37) Civilian Life Adjustment

(01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD

(02:07:03) Massage, Perspective, Space-Time Bridging

(02:14:10) Psychedelics, Connection, Warrior Culture

(02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol

(02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality

(02:30:42) Suicide, Asking For Help & Support

(02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology

(02:44:54) Healing Process: Unsatisfaction & Asking For Help

(02:54:03) Daily Routine, Movement, Nutrition

(03:02:22) Manhood, Range, Parenthood, Surrender

(03:10:08) Current Pursuits

(03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs

3 april 2024 | 180 min

In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.

We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.

The next episode in this special series explores how to improve one’s sleep.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Importance of Sleep

(00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT

(00:06:00) Sleep; Non-REM & REM Sleep

(00:11:40) Sleep Cycles, Individuality, Women vs. Men

(00:14:49) Tool: Wakefulness in Bed, Insomnia

(00:19:08) Non-REM Stages of Sleep

(00:27:05) Role of Deep Sleep

(00:34:02) Sponsor: AG1

(00:35:15) Light Sleep Stages, Hypnogogic Jerks

(00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep

(00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea

(00:57:43) Yawning & Theories, Contagion

(01:04:03) Nodding Off, Afternoon & Postprandial Dip

(01:08:46) Sponsor: InsideTracker

(01:09:51) Sleep, Animals & Evolution

(01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation

(01:27:13) Positive Effects of Good Sleep, Health Improvements

(01:31:56) Sleep & Mood; Appetite & Weight Management

(01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep”

(01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality

(01:56:45) Tool: Sleep Regularity, Mortality Risk

(02:03:15) Tool: Sleep Timing, Chronotypes

(02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work

(02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps

(02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance

(02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure

(02:43:02) Adenosine & Sleepiness

(02:46:13) Tool: Growth Hormone & Deep Sleep

(02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired”

(02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Benefits & Risks of Peptide Therapeutics for Physical & Mental Health

1 april 2024 | 82 min

In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination.

This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Peptides

(00:03:37) Sponsors: LMNT & Waking Up

(00:07:44) What is a Peptide?

(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)

(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis

(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery

(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk

(00:31:08) Sponsor: AG1

(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500

(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks

(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295

(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing

(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing

(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)

(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks

(01:17:21) Vitality: Kisspeptin

(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks

(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Asi Wind: What Magic & Mind Reading Reveal About the Brain

25 mars 2024 | 168 min

In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists.

We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks.

Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur.

We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft.

Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Asi Wind

(00:03:05) Sponsors: LMNT & Waking Up

(00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory

(00:14:57) Magic & Imagination

(00:24:06) Memory “Experiments”

(00:25:19) Sponsor: AG1

(00:30:46) Reality Augmentation, Free Will

(00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing

(00:41:20) Audience, Empathetic Attunement & Connection; Skeptics

(00:49:10) Trick Explanation, Props

(00:57:21) Exposing Magic, Misdirection, Storytelling

(01:08:36) Delight, Hypnosis, Behavior Patterns

(01:17:35) Hypnotists & Guiding Attention; Social Media

(01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning

(01:30:14) Tension, Understanding Magic

(01:36:16) Storytelling

(01:43:00) Painting & Composition

(01:51:08) Truths, Clean Slate, Art & Storytelling

(01:59:03) Art & Motivation, Honesty

(02:05:17) Inspiration & Creativity, “Sponge”

(02:12:38) Morning Routine & Creativity

(02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity

(02:29:53) Body Language

(02:33:01) Perfectionism; Negative Emotions, Photography

(02:40:19) Sensitivity, Empathy, Family

(02:45:16) Incredibly Human Show

(02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne

22 mars 2024 | 58 min

Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path

18 mars 2024 | 117 min

In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind.

We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally.

We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity.

We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life.

This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. E.J. Chichilnisky

(00:02:47) Sponsors: LMNT & Waking Up

(00:06:06) Vision & Brain; Retina

(00:11:23) Retina & Visual Processing

(00:18:37) Vision in Humans & Other Animals, Color

(00:23:01) Studying the Human Retina

(00:26:33) Sponsor: AG1

(00:31:16) Cell Types

(00:36:00) Determining Cell Function in Retina

(00:43:39) Retinal Cell Types & Stimuli

(00:49:27) Retinal Prostheses, Implants

(01:00:25) Artificial Retina, Augmenting Vision

(01:07:12) Neuroengineering, Neuroaugmentation & Specificity

(01:17:01) Building a Smart Device, AI

(01:20:02) Neural Prosthesis, Paralysis; Specificity

(01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity

(01:34:00) Career Journey, Music & Dance, Neuroscience

(01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga

(01:47:50) Body Signals & Decisions; Beauty

(01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Cal Newport: How to Enhance Focus and Improve Productivity

11 mars 2024 | 173 min

In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Cal Newport

(00:03:09) Sponsors: LMNT & Waking Up

(00:07:00) Smartphones, Office & Walking

(00:13:08) Productive Meditation, Whiteboards

(00:20:04) Tool: Capturing Ideas, Notebooks

(00:24:57) Tool: Active Recall & Remembering Information

(00:26:15) Sponsor: AG1

(00:31:29) Studying, Deliberate Practice

(00:38:13) Flow States vs. Deep Work

(00:41:39) Social Media, Emergencies

(00:45:27) Phone & Addiction; Task Switching

(00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration

(01:02:40) Internet Use & Kids; Video Games; Audiobooks

(01:08:15) Pseudo-Productivity, Burnout

(01:12:34) Social Media Distraction; The Deep Life

(01:18:03) Attention, ADHD, Smartphones & Addiction; Kids

(01:26:12) TikTok, Algorithm

(01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks”

(01:37:43) Solitude Deprivation, Anxiety

(01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep

(01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music

(01:55:08) Cognitive Focus & Environment; Isolation

(02:02:30) Burnout Epidemic, Digital Collaboration

(02:11:11) Cognitive Revolution, Balance

(02:16:45) Remote, Hybrid vs. In-Person Work; Zoom

(02:22:05) Tool: Pull-Based System, Designing Workload

(02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups

(02:38:56) Tool: Shutdown Ritual

(02:42:37) Accessibility, Reputation & Flexibility

(02:47:29) Work-Life Balance, Vacation; Productivity

(02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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How Placebo Effects Work to Change Our Biology & Psychology

4 mars 2024 | 74 min

In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Placebo Effects

(00:02:40) Sponsors: Eight Sleep, AeroPress & Levels

(00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex

(00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls

(00:21:36) Hormone Release & Placebo Effect, Paired Associations

(00:28:52) Conditioning Effect & Insulin; Pavlovian Response

(00:32:50) Sponsor: AG1

(00:34:17) Context & Expectations; Placebo Effect & Brain

(00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits

(00:44:54) Asthma, Specificity & Placebo Effects

(00:48:01) Sponsor: InsideTracker

(00:49:03) Nicotine & Dose-Dependent Placebo Effects

(00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset

(01:01:02) Exercise & Belief Effects

(01:04:08) Placebo Effect, Brain & Stress Response

(01:11:18) Individual Variation, Genetics & Placebo Effect

(01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More

29 februari 2024 | 57 min

Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

(00:00:00) Introduction

(00:02:34) Achieving Key Health Pillars While Traveling

(00:07:11) Improving Sleep Quality

(00:13:11) Understanding and Managing Vertigo

(00:20:44) Enhancing Brain Function Post-TBI

(00:26:58) Getting Closer to Unraveling OCD

(00:30:44) Adjusting Circadian Rhythms for Travel

(00:34:58) Optimal Dosage for Fish Oil Supplements

(00:40:17) Monitoring Hormone Levels

(00:46:09) Optimizing the Gut-Brain Axis

(00:52:04) Best Practices for Tongue Cleaning

(00:56:36) Conclusion & Thank You

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Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds

26 februari 2024 | 170 min

In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc.

We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries.

We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with “deeply feeling” individuals.

The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Becky Kennedy

(00:02:44) Sponsors: Mateína, Joovv & AeroPress

(00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy

(00:14:34) Tool: Establishing Boundaries

(00:18:24) Rules, Boundaries & Connection

(00:22:19) Rewards & Punishments; Skill Building

(00:29:48) Sponsor: AG1

(00:31:16) Kids & Inherent Good

(00:34:06) Family Jobs, Validation & Confidence, Giving Hope

(00:41:54) Rewards, Pride

(00:44:48) Tool: “I Believe You”, Confidence & Safety; Other Relationships

(00:52:15) Trauma, Aloneness & Repair

(00:57:07) Tool: Repair & Apologies, Rejecting Apology

(01:01:04) Tool: Good Apologies

(01:03:35) Sponsor: InsideTracker

(01:04:37) Tool: Rudeness & Disrespect, Most Generous Interpretation

(01:12:32) Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy Leadership

(01:20:49) Deeply Feeling Kids; Fears, Sensory Overload

(01:30:10) Co-Parenting Differences & Punishment

(01:37:11) Tool: Attention Deficit Hyperactivity Disorder (ADHD); Meditation

(01:41:20) Tool: Tolerating Frustration, Screen Time, Learning

(01:51:57) Grace & Parenthood, Parenting Job Description; Relationship to Self

(01:55:24) Tool: “I’m Noticing”, Asking Questions; Emotional Regulation

(02:01:15) Adolescence & Critical Needs, Explorers vs. Nomads

(02:09:58) Saying “I Love You”, Teenagers; Family Meetings

(02:15:07) Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & Conflict

(02:22:08) Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional Help

(02:30:03) Mentors

(02:34:26) Tool: Entitlement, Fear & Frustration

(02:41:57) Tool: Experiencing Frustration; Chores & Allowance

(02:46:31) Good Inside Platform

(02:51:27) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health

19 februari 2024 | 148 min

In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Mark D’Esposito

(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep

(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function

(00:10:31) Frontal Lobe Development, Children

(00:14:12) Rules, Context & Impulse Control; Learning & Goals

(00:21:45) Focus, Improving Executive Function

(00:26:04) Connections & Top-Down Signals

(00:29:02) Sponsor: AG1

(00:30:29) Frontal Lobe Injury; Emotional Regulation

(00:37:26) Smartphones, Social Media

(00:44:37) Working Memory, Dopamine

(00:52:59) Sponsor: LMNT

(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics

(01:00:03) Bromocriptine & Working Memory, Dopamine

(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests

(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall

(01:19:27) Concussion, Traumatic Brain Injury (TBI)

(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ

(01:31:57) Aging & Frontal Executive System; Brain Health

(01:39:26) Tools: Brain Health & Boosting Executive Function, Books

(01:47:26) Alzheimer’s Disease, Genetics, Pharmacology

(01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine

(01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise

(02:04:43) Tool: Mindfulness Meditation & Executive Function

(02:10:31) Brain Networks; Modularity

(02:17:08) Modularity, Brain Indices

(02:22:53) Psilocybin; Transcranial Magnetic Stimulation

(02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Improve Oral Health & Its Critical Role in Brain & Body Health

12 februari 2024 | 116 min

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Oral Health

00:03:44 Sponsor: LMNT

00:07:13 Oral Health Quiz

00:13:53 Teeth Biology, Cavity Repair

00:20:01 Mouth, Gums, Saliva

00:23:54 Sponsor: AG1

00:28:51 Cavity Formation, Bacteria, Sugar, Acidity

00:35:10 Teeth Remineralization, Fluoride, Water

00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing

00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing

01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums

01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing

01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing

01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention

01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite

01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash

01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse

01:32:36 Alcohol-Based Mouthwash, Nitric Oxide

01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep

01:37:47 Tools: Tongue Brushing; Toothbrush Care

01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals

01:48:43 Dentist Visits, Daily Routines & Oral Health

01:54:17 Practices for Oral Health, Oil Pulling

01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Dr. Kay Tye: The Biology of Social Interactions and Emotions

5 februari 2024 | 147 min

In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.

Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Kay Tye

00:02:56 Sponsors: LMNT

00:06:40 Amygdala; “Valence”

00:12:43 Novelty; Reward & Punishment Response

00:20:06 Amygdala & Hunger; Social Interaction

00:26:21 Social Media & Social Connection; Tool: Email & Time Management

00:31:21 Sponsor: AG1

00:36:30 Social Media; Friction & Feedback, Leadership

00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”

00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness

01:01:29 Quality of Social Contact, Social Homeostasis, Social Media

01:09:42 Social Media, Relationships; Social Isolation & Exclusion

01:18:26 Empathy: Friend vs. Foe

01:28:40 Background & Empathy, Diversity, Emotional Regulation

01:34:34 Abundance vs. Scarcity Mindset

01:37:22 Social Rank & Hierarchy, Sibling Order, Development

01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors

01:55:32 Psychedelics: Research & Mechanisms; Psilocybin

02:06:28 Work-Life Balance, Fitness & Extracurriculars

02:11:56 Personal Life, Diversity, Happiness; Typical Day

02:15:42 Science & Academia; Future Directions

02:23:48 Research & Science Outreach

02:28:48 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation

1 februari 2024 | 29 min

Tools to Enhance Working Memory & Attention

29 januari 2024 | 86 min

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

Read the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

00:00:00 Working Memory

00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep

00:05:00 Short- vs. Long-Term Memory

00:09:59 Neuroplasticity

00:15:42 Working Memory; Attention & Focus

00:20:04 Working Memory Test

00:25:35 Sponsor: AG1

00:27:02 Brain & Working Memory; Dopamine

00:36:13 Working Memory Capacity Test

00:44:37 Increasing Dopamine & Working Memory

00:49:26 Task Switching, Distractions

00:54:42 Sponsor: LMNT

00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine

01:03:08 Tool: Deliberate Cold Exposure & Dopamine

01:11:02 Tool: Working Memory & Binaural Beats

01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens

01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)

01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer

22 januari 2024 | 184 min

In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.

We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.

Read the full shotes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Peter Attia, Journal Club

00:02:56 Sponsors: LMNT & Waking Up

00:07:14 Light, Dark & Mental Health; Retina

00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses

00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light

00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise

00:31:05 Article #1, Light/Dark Exposure & Mental Health

00:32:36 Sponsor: AG1

00:38:18 Odds Ratio, Hazard Ratio

00:45:43 Night vs. Daylight Exposure, Mental Health Disorders

00:51:35 Major Depression & Light Exposure; Error Bars & Significance

01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights

01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects

01:13:54 Light Directionality, Phone, Night

01:17:21 Light Wavelengths & Sensors; Sunglasses

01:20:58 Hawthorne Effect, Reverse Causality, Genetics

01:26:26 Artificial Sweeteners, Appetite

01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health

01:39:53 Article #2, Immune System & Cancer

01:43:18 T-Cell Activation; Viruses

01:50:41 Autoimmunity; Cancer & Immune System Evasion

02:00:09 Checkpoint Inhibitors, CTLA-4

02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma

02:12:07 Patient Population, Randomization, GP100

02:18:09 Response Rate

02:22:52 Overall Survival & Response

02:28:38 Median Survival vs. Overall Survival, Drug Development

02:35:45 Gender & Dose

02:40:32 Adverse Events; Autoimmunity

02:46:42 Pancreatic Cancer; Aging & Immune System Health

02:53:57 Melanoma; Lynch Syndrome, Keytruda

02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk

03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Sean Mackey: Tools to Reduce & Manage Pain

15 januari 2024 | 173 min

In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.

We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.

We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain.

And we discuss pain medications, including the controversial use of opioids and the opioid crisis.

This episode will help people understand, manage, and control their pain as well as the pain of others.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Sean Mackey

(00:02:28) Sponsors: LMNT & Waking Up

(00:06:13) Pain, Unique Experiences, Chronic Pain

(00:13:05) Pain & the Brain

(00:16:15) Treating Pain, Medications: NSAIDs & Analgesics

(00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin

(00:27:51) Sponsor: AG1

(00:30:19) Caffeine, NSAIDs, Tylenol

(00:32:34) Pain & Touch, Gate Control Theory

(00:38:56) Pain Threshold, Gender

(00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain)

(00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold

(01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing

(01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain

(01:12:38) Emotional Pain, Anger, Medication

(01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets

(01:28:45) Visceral Pain; Back, Chest & Abdominal Pain

(01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain

(01:40:23) Romantic Love & Pain, Addiction

(01:48:57) Endogenous & Exogenous Opioids, Morphine

(01:53:17) Opioid Crisis, Prescribing Physicians

(02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone

(02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules

(02:18:12) Pain Management Therapies, Acupuncture

(02:22:19) Finding Reliable Physicians, Acupuncturist

(02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity

(02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing

(02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine

(02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback

(02:48:32) National Pain Strategy, National Pain Care Act

(02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Prevent & Treat Colds & Flu

8 januari 2024 | 122 min

In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.

I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.

I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu.

I discuss how to use exercise and sauna to bolster the immune response.

This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.

Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Avoid Colds & Flu

(00:01:58) Sponsors: LMNT & Waking Up

(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth

(00:13:48) Spreading a Cold; Symptoms & Contagious Myths

(00:17:43) Flu Virus & Transmission; Flu Shots

(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness

(00:26:13) Sponsor: AG1

(00:28:44) Spreading Cold & Flu, Symptoms

(00:30:43) Immune System, Physical Barriers

(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold

(00:45:14) Innate Immune System

(00:54:15) Adaptive Immune System; Lymphatic System

(01:00:19) Tools: Enhance Innate Immune System

(01:06:19) Tool: Microbiome & Nasal Breathing

(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol

(01:16:13) Exercise When Feeling Sick?, Sleep

(01:21:39) Tool: Exercise & Preventing Sickness

(01:28:13) Exercise When Sleep Deprived?

(01:32:24) Tool: Exercise Recovery & Carbohydrates

(01:34:52) Tool: Sauna & Enhance Immune System

(01:42:20) Supplements: Vitamin C, Vitamin D

(01:50:58) Echinacea, Zinc

(01:55:08) N-acetylcysteine (NAC), Decongestants

(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

David Goggins: How to Build Immense Inner Strength

1 januari 2024 | 153 min

In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.

David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.

He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.

This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.

It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.

Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) David Goggins

(00:03:39) Sponsors: LMNT & Waking Up

(00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)

(00:14:59) Writing & Learning, ADHD & Focus

(00:20:35) Friction, Focus, “Conqueror’s Mindset”

(00:25:16) Early Hardships, “Haunted”

(00:30:48) Anger, Social Media; Growth & Challenges

(00:34:41) Sponsor: AG1

(00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”

(00:42:39) Inspiration, Characters & Self Image

(00:46:09) Willpower & Anterior Mid-Cingulate Cortex

(00:53:23) Friction & the “Suck”, Willpower

(00:59:14) Building Willpower, Brain & “No Days Off” Mentality

(01:09:54) Losing Weight, Challenge & Willpower

(01:18:47) Self-Criticism & Discipline; Recovery; Stutter & Building Confidence

(01:26:45) Relationships & Honest Conversations, People Pleasing

(01:34:49) Self-Reflection & Empowerment

(01:39:06) Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy

(01:46:32) Feeling Lost, Self-Reflection & Individual Process

(01:54:11) Challenges & Two Internal Voices, Misunderstood

(01:59:32) Running, Smoke Jumping; Success; Willpower & Perishable Skills

(02:07:04) Self-Reflection & Action, Distractions

(02:15:27) Inner Dialogue; Failing Properly

(02:24:59) Introspection & Unconscious Mind, Cleaning “Cupboards”

(02:35:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

31 december 2023 | 65 min

Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

(00:00:00) Introduction

(00:00:34) 2023 Scientific Research Contributions

(00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings

(00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep

(00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light

(00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly

(00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep

(00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy

(00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage

(00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being

(00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength

(01:00:54) Content on Children's Development: Future Plans and Current Resources

(01:03:23) Conclusion & Thank You

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Rick Rubin: Protocols to Access Creative Energy and Process

25 december 2023 | 144 min

In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Rick Rubin

(00:02:00) Sponsors: LMNT & Waking Up

(00:06:27) Tool: Coherence Breathing, Heart Rate Variability

(00:09:32) Treading Water, Podcasts

(00:11:45) Tool: Meditation Practices

(00:15:43) Sunlight, Skin, Circadian Rhythm

(00:20:00) Headphones, Natural Living, Diet

(00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists

(00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines

(00:33:33) Sponsor: AG1

(00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment

(00:40:43) Wrestling, Storytelling; Johnny Cash

(00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation

(00:56:36) Resistance; Business & Art

(01:01:39) Source of Ideas; Internet & Information

(01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome

(01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing

(01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity

(01:25:21) Audience; Innovative Ideas

(01:29:35) Alcohol, Confidence, Psychedelics

(01:35:10) Creativity, Chaos & Organization; Shocking Experiences

(01:42:13) News & False Stories; Playing, Wonder & Childhood

(01:46:58) Ramones; Henry Rollins

(01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons”

(01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships

(02:04:29) Book Recommendations; Ancestry & Creativity

(02:07:41) Experiencing Music; Developing Albums

(02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries

(02:16:40) Podcasting & Conversation

(02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health

18 december 2023 | 204 min

In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Robert Lustig

(00:02:02) Sponsors: LMNT & Waking Up

(00:06:41) Calories, Fiber

(00:12:15) Calories, Protein & Fat, Trans Fats

(00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods

(00:26:43) Fructose, Mitochondria & Metabolic Health

(00:31:54) Trans Fats; Food Industry & Language

(00:33:55) Sponsor: AG1

(00:37:04) Glucose, Insulin, Muscle

(00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer

(00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation

(01:00:51) Supporting the Gut Microbiome, Fasting

(01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry

(01:11:51) Processed Foods & Added Sugars

(01:14:19) Sugars, High-Fructose Corn Syrup

(01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health

(01:30:04) Obesity, Diabetes, “Hidden” Sugars

(01:34:57) Diet, Insulin & Sugars

(01:38:20) Tools: NOVA Food Classification; Perfact Recommendations

(01:43:46) Meat & Metabolic Health, Eggs, Fish

(01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D

(01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress

(01:59:12) Food Industry, Big Pharma & Government; Statins

(02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars

(02:12:58) Real Food Movement, Public School Lunches & Processed Foods

(02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress

(02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain

(02:34:32) Re-Engineering Ultra-Processed Food

(02:38:45) Sugar & Addiction, Caffeine

(02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma

(02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance

(03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco

(03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods

(03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels

(03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars

(03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at the Chicago Theatre

13 december 2023 | 55 min

Dr. Karen Parker: The Causes & Treatments for Autism

11 december 2023 | 171 min

In this episode, my guest is Dr. Karen Parker, Ph.D., professor of psychiatry and director of the Social Neurosciences Research Program at Stanford University School of Medicine. We discuss the biology of social connections and bonding in babies, children and adults. Dr. Parker explains our current understanding of autism and autism spectrum disorders: what they are, why the incidence of autism has increased so dramatically in recent years and both the current and emerging treatments for autism. We also discuss the condition formerly called “Asperger’s.” This episode ought to be highly relevant for anyone interested in child and human development, how social bonds form, and to those curious about autism and other spectrum conditions.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Karen Parker

(00:01:30) Sponsors: LMNT & Waking Up

(00:06:25) Autism, Frequency, Diagnosis

(00:10:41) Early Interventions; Heritability & Autistic Traits

(00:13:00) Autistic Spectrums; Studying Autism

(00:21:29) Environment, Risk Factors & In Utero Development

(00:28:01) Sponsor: AG1

(00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding

(00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin

(00:55:16) Oxytocin & Autism; Benefit & Risks

(01:06:30) Neuroplasticity & Autism; Early Intervention; Challenges of Early Diagnosis

(01:14:30) MDMA & Autism

(01:17:05) Vasopressin, Social Interaction; Voles & Parenthood

(01:27:07) Human Social Connection, Oxytocin Levels & Autism

(01:33:45) Primate Model of Social Impairment

(01:42:47) Preclinical Animal Models, Mouse & Primates

(01:47:11) Primates, Biomarkers & Social Connection; Vasopressin

(01:52:20) Vasopressin Levels & Autism, Children & In Utero

(02:03:06) Cerebral Spinal Fluid (CSF) & Vasopressin; Urination; Alternative Therapies

(02:10:32) Intranasal Vasopressin, Children, Autism & Social Responsiveness

(02:19:15) Vasopressin & Social Connection, Mechanism & Future Studies

(02:26:35) Gut Microbiome & Vasopressin; Scientific Funding

(02:34:52) Vasopressin Pathways, Social Behavior, Autism

(02:43:00) Vaccine Theory & Autism; Immunology

(02:54:06) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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Robert Greene: A Process for Finding & Achieving Your Unique Purpose

4 december 2023 | 187 min

In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Robert Greene

(00:02:15) Sponsors: LMNT & Waking Up

(00:05:56) Mastery (The Book), Purpose

(00:08:26) Finding Purpose, Childhood, Learning & Emotional Engagement

(00:18:00) Early Interests, Delight & Discovery

(00:22:50) Love vs. Hate Experiences & Learning

(00:28:25) Self-Awareness, Frustration, Excitation

(00:30:51) Sponsor: AG1

(00:33:18) Sublime Experiences, Real vs. False; Authenticity & Time

(00:43:57) Power & Relationships; Purpose & Mastery

(00:55:51) Seduction, Vulnerability, Childhood

(01:08:05) Power Dynamics & Romance; Equality, Love Sublime & Connection

(01:18:42) Vulnerability in Relationships, Creativity; Social Media, Justice

(01:29:45) Outrage, Control, “Art of Ignore”

(01:33:50) Masculinity & Femininity

(01:42:16) Picking Role Models; Purpose & Mentor Relationship

(01:51:07) “Alive” Thinking; Anxiety & Creativity

(01:58:55) Convergent Interests & Romantic Relationships

(02:07:19) Self-Awareness, Core Values & Romantic Relationships

(02:15:27) Non-Verbal Communication & Relationships

(02:24:58) Eyes, Voice, Intuition & Seduction

(02:28:38) Virtual World, Social Skills, Non-Verbal Communication

(02:32:19) Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance

(02:41:43) Human Brain, Plasticity

(02:45:18) Stroke & Near-Death Experiences, Self, Time

(02:55:49) Appreciation & Near-Death Experience, Urgency

(03:01:36) “Death Ground” & Urgency

(03:09:13) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors

30 november 2023 | 24 min

Dr. Adam Grant: How to Unlock Your Potential, Motivation & Unique Abilities

27 november 2023 | 188 min

In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Adam Grant

(00:01:53) Sponsors: LMNT & Waking Up

(00:05:56) Procrastination & Emotion; Curiosity

(00:14:06) Creativity & Procrastination; Motivation

(00:20:48) Intrinsic Motivation & Curiosity

(00:27:59) Tool: Tasks & Sense of Purpose

(00:29:34) Sponsor: AG1

(00:32:34) Extrinsic Rewards, Choice; Social Media

(00:42:24) Tool: “Quiet Time” Protocol, Chronotypes

(00:49:20) Tool: Creativity: Mornings, Movement, Stillness

(00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice

(01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs

(01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation

(01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference

(01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals

(01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas

(01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait

(01:45:36) Helping Others, Synthesizing Information

(01:50:24) Modes of Thinking, Blind Spots & Assumptions

(01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media

(02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence

(02:12:49) Realizing Potential: Motivation, Opportunity & Process

(02:21:53) Skills to Realize Potential, Perfectionism

(02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget”

(02:31:56) Future Projects, Complex Issues & Challenging Ideas

(02:40:10) Artistic Hobbies, Magicians

(02:45:55) Science Communication, Interest & Self-Relevance

(02:52:16) Languishing, Descriptive Language & Emotions

(03:00:09) Tool: Nurture Potential in Children, “Coach Effect”

(03:10:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

A Science-Supported Journaling Protocol to Improve Mental & Physical Health

20 november 2023 | 94 min

In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Journaling Protocol for Mental & Physical Health

(00:03:022) Sponsors: LMNT & Waking Up

(00:07:16) Journaling & Confronting Traumatic Events

(00:11:25) Tool: Expressive Writing

(00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling

(00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition

(00:24:38) Low Expressors vs. High Expressors

(00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing

(00:35:02) Tool: Writing Session Tips

(00:38:20) Sponsor: AG1

(00:41:02) Positive Mental & Physical Benefits

(00:46:45) Expressive Writing & Immune Function; Brain-Body Connection

(00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures

(01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling

(01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma

(01:15:32) Honesty, Brain Activity & Narratives

(01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty

(01:26:41) Expressive Writing Protocol & Benefits

(01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at Meridian Hall in Toronto

15 november 2023 | 39 min

Dr. Natalie Crawford: Female Hormone Health, Fertility & Vitality

13 november 2023 | 204 min

In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Natalie Crawford

(00:01:52) Sponsors: LMNT & Waking Up

(00:04:59) Female Puberty & Growth Characteristics, Height

(00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF)

(00:17:31) Endocrine Disruptors, Fetal Development

(00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers

(00:25:13) Breast Milk vs. Formula & Fertility

(00:26:04) Menstruation Cycle & Hormones, Timing

(00:33:47) Sponsor: AG1

(00:35:59) Estrogen, Progesterone & Menstrual Cycle

(00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility

(00:42:42) Spermatogenesis & Testosterone; Heat: Ovaries vs Testes

(00:46:11) Period & Pregnancy, Conception Window

(00:48:56) Estrogen, Libido & Ovulation; Mittelschmerz

(00:51:33) Tool: Intercourse Timing & Conception; Artificial Insemination, IVF

(00:55:03) Egg/Sperm Quality, Cigarettes, Vaping, Cannabis & Alcohol

(01:03:29) Intrauterine Device (IUD), Depo-Provera & Fertility

(01:10:00) Birth Control Risks & Benefits, Cancers, Polycystic Ovarian Syndrome (PCOS)

(01:19:39) Blood Clotting & Birth Control Pill; Health Screening

(01:24:50) Tool: AMH Testing, Ovarian Reserve, Antral Follicle Count Ultrasound

(01:29:55) IVF, In Vitro Maturation (IVM); Early Ovarian Reserve Screening

(01:35:40) Tools: Egg Freezing, IVF; Age & Egg Quality

(01:43:37) Egg Freezing & IVF Procedures, Maternal Age, Success Rates

(01:51:30) Tool: Sperm Freezing & Paternal Age, Vasectomy

(01:55:01) Hormones, Egg Freezing & IVF

(02:00:42) Three-Parent IVF, Mitochondrial DNA

(02:05:21) IVF Embryo Storage & Donation; Donor Education & Consent

(02:14:29) Autism, Developmental Disorders, IVF Babies, Age

(02:20:36) Tools: Sleep, Nutrition & Fertility; Dietary Fat

(02:27:32) Protein, Meat, Tofu, Fish; Sugar, Artificial Sweeteners; Weight & Miscarriage

(02:37:38) Tools: Supplements; Prenatal Vitamins, Omega 3s, Vitamin D, Coenzyme Q10

(02:42:26) L-Carnitine & Male Fertility; PCOS & Myo-inositol; Metformin

(02:47:11) Egg Retrieval, Ovarian Hyperstimulation Syndrome, Minimal Stimulation

(02:57:56) INVOcell

(03:03:12) Egg Freezing, Intracytoplasmic Sperm Injection (ICSI), Sperm Fragmentation

(03:11:45) Genetic Testing, IVF Transfer & Success Rate, Embryo Banking

(03:15:10) Menopause

(03:19:47) Hormone Replacement Therapy & Menopause

(03:22:25) Early-signs of Menopause

(03:25:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Michael Eisenberg: Improving Male Sexual Health, Function & Fertility

6 november 2023 | 154 min

In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. Based on his clinical work and research, he is considered a top world expert on male sexual and reproductive health. We discuss testosterone levels and what really impacts them, testosterone therapy, sperm quality and counts, penile and testicular health and function, pelvic floor and prostate and urinary tract health, erectile function and dysfunction and the various causes and treatments for common male sexual, hormonal and reproductive challenges. We also address post-finasteride syndrome and trends in penile length. This episode is rich in actionable information about men’s sexual and reproductive health, including key tests and at-home evaluations, and the behavioral, nutritional, exercise and prescription-based tools that can support male sexual and reproductive health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Michael Eisenberg

(00:02:05) Sponsors: LMNT & Waking Up

(00:04:20) Sperm Quality, Geographic & Environmental Factors

(00:12:00) Fertility & Sperm Quality; Testosterone, Cell Phones & Heat

(00:19:26) Testosterone, Age, Obesity

(00:26:49) Tool: Optimize Sperm Quality, Exogenous Testosterone, hCG

(00:35:56) Sponsor: AG1

(00:36:57) Tool: Lifestyle Factors & Sperm Quality, Alcohol

(00:43:27) Sperm Quality, Recreational & Over-the-Counter Drugs, Cannabis

(00:46:56) High-Impact Sports, Traumatic Brain Injury (TBI), Pituitary & Testosterone

(00:49:55) Bicycling, Numbness & Sexual Dysfunction; Walking & Testosterone

(00:55:39) Exogenous Testosterone Therapy & Cancer

(00:59:57) Sexual & Urinary Health, Nighttime Urination

(01:03:12) Sleep & Semen Quality; Overall Health

(01:09:19) Tool: Sperm Analysis & Overall Health; Sperm Banking

(01:13:21) Paternal Age & Puberty Trends; Older Fathers & Child Health Risk

(01:26:42) Tool: Prostate Health, Urination; Tadalafil (Cialis)

(01:33:02) Urinary Tract Infections (UTIs); Erectile Dysfunction Causes

(01:38:21) Blood Flow & Erectile Dysfunction, Medication; Cardiovascular Health

(01:44:30) Mechanical Erectile Dysfunction Treatments; Peptides; Delayed Ejaculation

(01:52:36) Pelvic Floor Health, Urology & Physical Therapy; Split-Stream Urination

(01:59:03) Penile Length & Trends; Dihydrotestosterone (DHT), Puberty

(02:09:01) Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome

(02:16:11) Clomiphene, Testosterone & Estrogen Signaling

(02:19:31) Follicle-Stimulating Hormone (FSH) Therapy; Prolactin, Estrogen

(02:24:15) Varicocele; Peyronie’s Disease

(02:27:26) Testis & Cancer Risk; Insurance, Blood Profiles & Semen Analysis

(02:35:03) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory

31 oktober 2023 | 29 min

Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

30 oktober 2023 | 117 min

In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Mood & Mental Health Toolkit

(00:03:27) Sponsors: LMNT & Waking Up

(00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health

(00:13:58) Pillar #1: Sleep & Sleep Routine

(00:18:00) Pillar #2: Light, Sunlight

(00:24:38) Tool: Nighttime Environment & Darkness

(00:28:33) Pillar #3: Movement; Pillar #4: Nutrition

(00:31:30) Sponsor: AG1

(00:34:51) Pillar #5: Social Connection

(00:40:00) Pillar #6: Stress Control; Physiological Sigh

(00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure

(00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion

(00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity

(01:07:26) Tool: Emotional Granularity

(01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh

(01:23:49) Tool: Unconscious Mind

(01:26:54) Tool: Self-Concept, Self-Narrative Exercise

(01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States

(01:42:52) Tool: Journaling; Generative Drive

(01:52:43) Tool: Processing Trauma

(02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Mark Zuckerberg & Dr. Priscilla Chan: Curing All Human Diseases & the Future of Health & Technology

23 oktober 2023 | 132 min

In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Mark Zuckerberg & Dr. Priscilla Chan

(00:02:31) Sponsors: LMNT & Waking Up

(00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research

(00:08:51) Innovation & Discovery, Science & Engineering

(00:12:53) Funding, Building Tools & Imaging

(00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells

(00:21:59) Single Cell Methods & Disease; CELLxGENE Tool

(00:26:30) Sponsor: AG1

(00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration

(00:35:14) Large Language Models (LLMs), In Silico Experiments

(00:42:11) CZI Biohubs, Chicago, New York

(00:50:52) Universities & Biohubs; Therapeutics & Rare Diseases

(00:57:23) Optimism; Children & Families

(01:07:25) Technology & Health, Positive & Negative Interactions

(01:13:17) Algorithms, Clickbait News, Individual Experience

(01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience

(01:24:51) Time, Usage & Technology, Parental Tools

(01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses

(01:36:09) Physical Exercise & Virtual Product Development

(01:44:19) Virtual Futures for Creativity & Social Interactions

(01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks

(02:00:20) Visual System & Smart Glasses, Augmented Reality

(02:06:42) AI Assistants & Creators, Identity Protection

(02:13:26) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Lisa Feldman Barrett: How to Understand Emotions

16 oktober 2023 | 157 min

In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Lisa Feldman Barrett

(00:03:18) Sponsors: LMNT & Waking Up

(00:05:46) Core Components of Emotions

(00:10:42) Facial Movement & Interpretation, Emotion

(00:19:33) Facial Expressions & Emotion, Individualization

(00:31:03) Emotion Categories, Culture & Child Development

(00:37:10) Sponsor: AG1

(00:37:50) Legal System, ‘Universal’ Emotions & Caution

(00:41:07) Language Descriptions, Differences & Emotion

(00:48:18) Questions & Assumptions; Language, Emotions & Nervous System

(00:53:40) Brain, Uncertainty & Categories

(01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries”

(01:14:45) Emotional Granularity, Library Analogy

(01:19:40) Brain & Compression, Planning

(01:29:04) Labels & Generalization

(01:34:29) Movement, Sensation, Prediction & Learning

(01:42:44) Feelings of Discomfort & Action

(01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect”

(02:01:18) Tool: Experience Dimensions & Attention; Individualization

(02:08:36) Affect, Allostasis & Body Budget Analogy

(02:15:41) Depression, “Emotional Flu”

(02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs

(02:27:40) Relationships: Savings or Taxes, Kindness

(02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Increase Your Willpower & Tenacity

9 oktober 2023 | 126 min

In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Tenacity & Willpower

(00:01:36) Sponsors: LMNT & Waking Up

(00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation

(00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy

(00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress

(00:28:31) Sponsor: AG1

(00:28:58) Willpower as a Limited Resource (Theory)

(00:35:36) Willpower & Glucose, Brain Energetics

(00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges

(00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers

(01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication

(01:14:54) Allostasis, Anterior Midcingulate Cortex Function

(01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity

(01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise

(01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower

(01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live

(01:57:23) Tool: Rewards & Improving Tenacity/Willpower

(02:01:07) Tenacity & Willpower Recap

(02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Chris Voss: How to Succeed at Hard Conversations

2 oktober 2023 | 171 min

In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Chris Voss

(00:02:34) Sponsors: LMNT & Waking Up

(00:04:59) Negotiation Mindset, Playfulness

(00:11:41) Calm Voice, Emotional Shift, Music

(00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing

(00:28:38) Generosity

(00:33:06) Sponsor: AG1

(00:33:44) Hostile Negotiations, Internal Collaboration

(00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip”

(00:48:15) Urgency, Cons, Asking Questions

(00:54:46) Negotiations, Fair Questions, Exhausting Adversaries

(01:02:18) “Vision Drives Decision”, Human Nature & Investigation

(01:07:47) Lying & Body, “Gut Sense”

(01:15:42) Face-to-Face Negotiation, “738” & Affective Cues

(01:20:39) Online/Text Communication; “Straight Shooters”

(01:26:47) Break-ups (Romantic & Professional), Firing, Resilience

(01:32:16) Ego Depletion, Negotiation Outcomes

(01:37:35) Readiness & “Small Space Practice”, Labeling

(01:45:17) Venting, Emotions & Listening; Meditation & Spirituality

(01:51:41) Physical Fitness, Self-Care

(01:57:01) Long Negotiations & Recharging

(02:02:40) Hostages, Humanization & Names

(02:08:50) Tactical Empathy, Compassion

(02:15:27) Tool: Mirroring Technique

(02:22:20) Tool: Proactive Listening

(02:29:48) Family Members & Negotiations

(02:35:21) Self Restoration, Humor

(02:39:01) Fireside, Communication Courses; Rapport; Writing Projects

(02:47:45) “Sounds Like…” Perspective

(02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog

29 september 2023 | 35 min

GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health

27 september 2023 | 161 min

This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.

For show notes and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Self Care

(00:02:37) Sponsors: BetterHelp & Waking Up

(00:05:34) What is Self-Care?, Foundation, Self-Understanding

(00:13:18) Life Narratives

(00:15:24) Journaling, Self-Inquiry & Therapy

(00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks

(00:28:20) Self-Inquiry; Grief & Death

(00:33:23) Sponsor: AG1

(00:34:39) Self-Harm, Hopelessness & Therapy

(00:37:27) Apprehension of Unconscious Mind Exploration

(00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive

(00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy

(01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens”

(01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness

(01:19:20) Exploring Defense Mechanisms, Character Structure

(01:24:54) Self & Character Structure, “Tending the Garden”

(01:32:45) Function of Self Cupboards

(01:35:50) Self-Awareness Exploration, Mirror Meditation

(01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns

(01:47:15) Salience Exploration, Grounding Meditation

(01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy

(02:00:14) Self & Strivings; Empowerment & Humility

(02:09:07) Challenges in Certain Life Domains

(02:17:49) Friendships & Support, Social Media

(02:23:50) Anger & Self-Care

(02:34:18) Self-Care & Challenges

(02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

U.S. Surgeon General Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health

25 september 2023 | 151 min

In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Vivek Murthy

(00:02:10) Sponsors: LMNT & Waking Up

(00:04:35) Surgeon General Roles

(00:07:44) Illness Framework, Enhancing Wellbeing

(00:12:42) Priorities as Surgeon General

(00:19:50) Public Health Message Distribution

(00:28:24) Diagnosis vs. Optimizing Health

(00:33:24) Sponsor: AG1

(00:34:01) Food Additives, Highly Processed Foods, Food Availability

(00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods

(00:49:53) Retribution, Integrity & Public Trust

(00:54:41) Company Opposition

(00:59:50) Public Health Communication, Masks & COVID-19, Public Trust

(01:07:01) Masks, Humility; Building Public Trust

(01:10:45) Rebuilding Relationship to Public, Vaccines

(01:17:41) Community Core & Diversity; Federal Funding

(01:24:55) Big Pharma, “Pill for Every Problem” Society

(01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models

(01:38:44) Insurance Barriers, Mental Health Care, Drug Prices

(01:44:40) Isolation Crisis, Social Disconnection, Health Risks

(01:49:15) Community Organizations & Modern Life, Social Media

(01:56:36) Youth & Social Media, Parents, Policy Change

(02:06:45) Real Life vs. Social Media, Kids & Playtime

(02:11:56) Social Media Advice for Parents

(02:20:43) Society & Disconnection, Human Connection & Service

(02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships

20 september 2023 | 185 min

This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Build Healthy Relationships

(00:02:04) Sponsors: BetterHelp & Waking Up

(00:05:01) Healthiest Self in Relationships

(00:10:51) Structure & Function of Self

(00:15:44) Relationships, Levels of Emergence

(00:22:48) Generative Drive in Relationships

(00:35:00) Sponsor: AG1

(00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive

(00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds

(00:53:05) Generative Drive Expression, Libido, Giving & Taking

(01:04:29) Sponsor: Eight Sleep

(01:05:50) Generative Drive in Partnerships

(01:11:16) Libido, Avoidance & Working through Barriers

(01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion

(01:29:23) Narcissism, Dependence, Attachment Insecurity

(01:34:10) Abusive Relationships, Demoralization

(01:39:37) Oppressors, Darkness, Hope & Change

(01:48:08) Work Relationships, Oppression & Accountability

(01:53:53) Jealousy vs. Envy, Narcissism

(01:59:13) Power Dynamics in Relationships

(02:05:54) Giving vs. Taking in Relationships

(02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility

(02:19:47) Relationships & Kindergarten

(02:23:04) Anxiety in Relationships, Communication

(02:31:32) The “Magic Bridge of the Us”

(02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict

(02:46:51) Healthy Boundaries

(02:52:08) Self-Awareness, Mentalization

(02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy

(03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Use Music to Boost Motivation, Mood & Improve Learning

18 september 2023 | 101 min

In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Music & Your Brain

(00:03:32) The Brain Body Contract

(00:03:49) Sponsors: LMNT & Waking Up

(00:07:09) Music & Emotions; Brain & Body Interpretation

(00:13:03) Music & Intent; Babies, Music & Movement

(00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate

(00:29:16) Sponsor: AG1

(00:30:50) Music, Brain & Predictions

(00:38:07) Music & Brain: Novelty, Arousal, Memories

(00:44:22) Tool: Movement; Motivation & Faster Music

(00:50:49) Tool: Cognitive Work & Binaural Beats

(00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats

(00:58:47) Tool: Retain Information & Internal Dialogue

(01:00:53) Tool: Focus, Work Breaks & Music

(01:04:11) Physical Exercise, Performance & Music

(01:08:43) Music & Shifting Mood

(01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence

(01:19:30) “Bass Face”; Music, Movement & Facial Expressions

(01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis

(01:27:30) Tool: Music & Reducing Anxiety, “Weightless”

(01:31:16) Playing Instruments, Singing & Brain Connectivity

(01:39:58) Music & the Brain

(01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health

13 september 2023 | 195 min

This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Improve Mental Health

(00:02:19) Sponsors: BetterHelp & Waking Up App

(00:05:26) Structure & Function of Healthy Self

(00:16:25) Agency & Gratitude

(00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive

(00:30:00) Physical & Mental Health Similarities, Verb States

(00:37:05) Sponsor: AG1

(00:38:32) Lack of Motivation, Drives

(00:43:06) Video Games/Social Media & Distraction, Generative Drive

(00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels

(00:59:10) Sponsor: Eight Sleep

(01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency

(01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character

(01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness

(01:19:24) Defense Mechanisms & “Acting Out”

(01:26:43) Salience, Intrusive Thoughts

(01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward

(01:38:25) Internal Narratives, Childhood

(01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma

(01:55:18) Time Required for Change, Understanding Intrusive Thoughts

(02:03:13) Self-Reflection on Internal Drives; Envy

(02:09:56) Generative Drive; Strong Aggressive Drive & Envy

(02:21:50) High Aggressive Drive & Social Relationships, Narcissism

(02:28:43) Narcissism, Destruction, Envy

(02:37:18) Narcissism & Childhood, Change

(02:41:26) Engaging with Narcissists, Disengagement

(02:44:47) Demoralization, Learned Helplessness

(02:49:34) Self-Inventory of Drives, Optimization

(02:56:09) Social Media & Salience, Generative Drive

(03:03:21) Rational Aspiration

(03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects

11 september 2023 | 139 min

In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity."

We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways.

First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose.

Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Peter Attia, Journal Club

(00:03:43) Sponsors: LMNT & Waking Up

(00:06:11) Dreams

(00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose

(00:19:47) Type 2 Diabetes & Causes, Insulin Resistance

(00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study

(00:36:37) Sponsor: AG1

(00:37:15) TAME Trial; Demographics, Twin Cohort

(00:44:27) Metformin & Mortality Rate

(00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power

(01:02:23) Hazard Ratios, Censoring

(01:09:00) Metformin Advantage?, Variables, Interventions Testing Program

(01:16:02) Berberine, Acarbose, SGLT2 Inhibitors

(01:23:48) Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers

(01:32:22) Tool: Reading Journal Articles, 4 Questions, Supplemental Information

(01:38:10) Article #2, Belief Effects vs. Placebo Effect

(01:45:22) Nicotine Effects

(01:51:07) Nicotine Doses & Belief Effects, fMRI Scan

(02:00:07) Biological Effects, Dose-Dependent Response & Belief Effects

(02:05:14) Biology & Beliefs, Significance, Dopamine Response, Non-Smokers

(02:10:57) Dose-Dependence & Beliefs, Side Effects, Nocebo Effect

(02:19:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

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GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health

6 september 2023 | 223 min

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Paul Conti

(00:03:46) Sponsors: BetterHelp & Waking Up App

(00:06:55) What is a Healthy Self?

(00:10:41) Agency & Gratitude; Empowerment & Humility

(00:16:13) Physical Health & Mental Health Parallels

(00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg”

(00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self

(00:31:27) Predispositions & Character Structure

(00:36:01) Sponsor: AG1

(00:37:27) Character Structure & Action States; Physical Health Parallels

(00:46:20) Anxiety; Understanding Excessive Anxiety

(00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism

(00:59:44) Changing Beliefs & Internal Narratives

(01:06:04) Individuality & Addressing Mental Health Challenges

(01:11:21) Mental Health Goals & Growth

(01:17:32) Function of Self

(01:23:00) Defense Mechanisms: Projection, Displacement

(01:30:14) Projection, Displacement, Projective Identification

(01:34:50) Humor, Sarcasm, Cynicism

(01:40:41) Attention & Salience; Negative Internal Dialogue

(01:45:02) Repetition Compulsion & Defense Mechanism, Trauma

(01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards”

(02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness

(02:13:53) Generative Drive, Aggressive & Pleasure Drives

(02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification

(02:24:18) Generative Drive, Amplification & Overcoming

(02:33:00) Over-Thinking, Procrastination, Choices

(02:42:20) Aggressive, Pleasure & Generative Drives, Envy

(02:49:46) Envy, Destruction, Mass Shootings

(02:55:38) Demoralization, Isolation, Low Aggressive Drive

(03:02:50) Demoralization, Affiliate Defense

(03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing

(03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards”

(03:26:06) Current Mental Health Care & Medications

(03:35:33) Role of Medicine in Exploration

(03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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Marc Andreessen: How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience

4 september 2023 | 174 min

In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Marc Andreessen

(00:03:21) Sponsors: LMNT & Waking Up

(00:06:05) Personality Traits of an Innovator

(00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think

(00:18:48) Testing for Innovators, Silicon Valley

(00:23:18) Unpredictability, Pre-Planning, Pivot

(00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison

(00:32:53) Sponsor: AG1

(00:33:49) Innovators & Personal Relationships

(00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress”

(00:46:16) Cancel Culture, Public vs. Elite

(00:53:08) Elites & Institutions, Trust

(00:57:38) Sponsor: InsideTracker

(00:58:44) Social Media, Shifts in Public vs. Elite

(01:05:45) Reform & Institutions, Universities vs. Business

(00:14:14) Traditional Systems, Lysenkoism, Gen X

(01:20:56) Alternative University; Great Awakenings; Survivorship Bias

(01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI)

(01:35:50) Apple vs. Google, Input Data Set, ChatGPT

(01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet

(01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership

(01:52:18) AI as Best-Self Coach; AI Modalities

(01:59:19) Gene Editing, Precautionary Principle, Nuclear Power

(02:05:38) Project Independence, Nuclear Power, Environmentalism

(02:12:40) Concerns about AI

(02:18:00) Future of AI, Government Policy, Europe, US & China

(02:23:47) China Businesses, Politics; Gene Editing

(02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI

(02:39:03) Innovator Development, Courage, Support

(02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks”

(02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

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AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness

30 augusti 2023 | 22 min

Goals Toolkit: How to Set & Achieve Your Goals

28 augusti 2023 | 92 min

In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Goal Setting Toolkit

(00:02:26) Sponsors: LMNT & Waking Up

(00:04:43) Biology of Goal Setting & Pursuit

(00:08:50) Tool 1: Choose a Priority Goal

(00:12:04) Tool 2: Pursue Lofty Goals

(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing

(00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy”

(00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule

(00:31:35) Intrinsic Motivation & Goal Achievement

(00:33:22) Sponsor: AG1

(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle

(00:37:35) Tool 7: Quantifiable Goals; Book Writing

(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking

(00:50:38) Sponsor: InsideTracker

(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort

(01:05:50) Tool 10: Distance from Phone

(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards

(01:17:11) Tool 12: “Middle Problem”; Time Chunking

(01:23:16) Tool 13: Circadian Rhythm & Attention

(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings

(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. David Linden: Life, Death & the Neuroscience of Your Unique Experience

21 augusti 2023 | 153 min

In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) David Linden

(00:04:15) Sponsors: LMNT & Waking Up

(00:07:54) Sensory Touch & Genitals, Krause Corpuscles

(00:16:46) Sexual Experiences & Sensation

(00:19:14) Human Individuality & Variation; Senses & Odor Detection

(00:29:32) Sponsor: AG1

(00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation

(00:40:28) Auditory Variability, Perfect Pitch

(00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits

(00:49:36) Heritability, Environment, Personality; Twin Studies

(01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance

(01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism

(01:15:52) Sleep Paralysis; Cerebellum, Prediction

(01:23:47) Nature vs. Nature, Experience; Linden Hypothesis

(01:30:37) Mind-Body Interaction; Chemical Signals

(01:39:10) Inflammation & Depression

(01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise

(01:52:15) Fads & Science

(01:55:16) Mind-Body Communication; Cancer

(02:03:28) Mind-Body, Mediation, Breathwork

(02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart

(02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception

(02:19:58) Death, Brain & Future Prediction, Religion & Afterlife

(02:24:15) Life Advice; Time Perception & Gratitude

(02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Rena Malik: Improving Sexual & Urological Health in Males and Females

14 augusti 2023 | 171 min

In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health.

Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Rena Malik

(00:04:21) Sponsors: LMNT & Waking Up

(00:07:45) Pelvic Floor: Urination & Sexual Function

(00:14:13) What is a Healthy Pelvic Floor?

(00:19:44) Kegels, Benefits & Risks, Urinary Incontinence

(00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor

(00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves

(00:35:31) Sponsor: AG1

(00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy

(00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty

(00:43:13) Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil)

(00:52:20) L-Citrulline, Supplements

(00:54:09) Erectile Dysfunction & Cialis; Prostate Health; Females

(00:58:58) Erectile Dysfunction in Young Men

(01:01:37) Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior

(01:08:22) Arousal Habituation, Masturbation, Addiction

(01:12:57) Female Arousal Response, Orgasm, Coolidge Effect

(01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications

(01:22:25) Libido & Individuality

(01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching

(01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome

(01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot

(01:42:31) Erection & Orgasm, Pelvic Floor Muscles

(01:46:32) Dopamine-Enhancing Medication & Arousal Arc

(01:51:18) Menstrual Cycle & Libido

(01:52:49) Vaginal Penetration, Variation & Communication

(01:55:24) Sexual Interaction Communication, Sex Therapists

(01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen

(02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs

(02:11:33) Testosterone, Post-Menopausal Women & Libido

(02:14:56) Kidney Stones: Prevention & Treatment

(02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs)

(02:26:52) Anti-Depressants, SSRIs & Low Libido

(02:29:32) Prostate Health, Cialis, Urination Difficulty

(02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction

(02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants

(02:44:14) Libido, Behavioral Interventions, Supplements

(02:49:15) Supplements for Libido

(02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity

7 augusti 2023 | 100 min

In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Ketamine

(00:02:46) Sponsors: LMNT & Waking Up

(00:05:13) Ketamine & PCP; Clinical & Recreational Use

(00:09:00) Depression & Current Treatments

(00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness”

(00:22:11) Ketamine & Clinical Uses; Depression & Suicidality

(00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability

(00:33:40) Sponsor: AG1 (Athletic Greens)

(00:34:29) NMDA Receptor & Neuroplasticity

(00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine

(00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects

(00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy

(01:03:40) Ketamine & Opioid Pathway

(01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects

(01:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy

(01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway

(01:22:45) Dissociative States

(01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution

(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing

(01:38:24) Ketamine: Effects & Therapy

(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success

31 juli 2023 | 133 min

In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Tony Hawk

(00:03:32) Sponsors: LMNT & Waking Up

(00:05:55) Childhood & Self-Concept

(00:11:08) Early Skateboarding & Skateparks

(00:16:58) Adolescence, Skateboarding

(00:23:10) Turning Professional, The Bones Brigade

(00:32:01) Sponsor: AG1 (Athletic Greens)

(00:35:27) Trick Development & Evolution

(00:40:33) Visualization, Dreaming

(00:47:09) “Feeling” While Skateboarding

(00:51:15) Drive & Discipline; Injuries

(00:58:46) Injury Recovery Practices

(01:06:52) Healthy Life Practices & Skateboarding

(01:15:03) Video Game Development

(01:23:00) Financial Investments, Birdhouse

(01:30:16) Professionalism; Hobbies

(01:35:43) Kids, Parents & Skateboarding

(01:44:15) Music; High School

(01:49:28) Females in Skateboarding

(01:56:04) Inspiration, Kids, Bones Brigade

(02:01:18) Memorabilia, Autographs

(02:05:50) Skatepark Project

(02:08:14) Future Goals & Aspirations

(02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

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AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits

28 juli 2023 | 27 min

Dr. Maya Shankar: How to Shape Your Identity & Goals

24 juli 2023 | 151 min

In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Maya Shankar

(00:02:53) Sponsors: LMNT & Waking Up

(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines

(00:12:10) Identity & Adolescence; “Essence” & Shame

(00:16:58) Delight & Awe

(00:23:00) Delight & Possibilities for Self

(00:29:28) Playing Violin, Childhood

(00:35:17) Sponsor: AG1

(00:35:58) Intrinsic Motivation; Juilliard & Courage

(00:45:43) Competitive Environments; Curiosity & Growth

(00:53:46) Re-Creating of Self

(01:00:51) Pop-Science, Science Accessibility

(01:06:32) Passions & Curiosity

(01:13:20) Change, Cognitive Closure, End-of-History Illusion

(01:22:29) Self-Awareness & Critical Feedback

(01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude

(01:40:13) Tool: Framing Goals

(01:47:13) Tool: Agency in Goal Pursuit

(01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs

(02:01:27) Cultivating Open-Mindedness & Empathy

(02:08:15) Building Self Narratives: Empathy, Burnout

(02:13:56) Tools: Goal Setting

(02:19:54) Tool: “Middle Problem”, Maintaining Motivation

(02:24:55) Tool: Aversion & Memory, Peak-End Rule

(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Enhance Performance & Learning by Applying a Growth Mindset

17 juli 2023 | 99 min

In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Growth Mindset

(00:03:11) Sponsors: LMNT & Waking Up

(00:05:17) Mindset & Narrative

(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels

(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation

(00:26:45) Fixed Intelligence vs. Growth Mindset

(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels

(00:32:30) Sponsor: AG1

(00:34:36) Tool: Failure & Identity; Effort & Verbs

(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance

(00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance

(00:50:28) Tool: Shift from Fixed Mindset

(00:54:23) Sponsor: InsideTracker

(00:55:30) Stress-is-Enhancing Mindset

(01:05:53) How Stress Can Enhance Performance

(01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance

(01:20:36) Reframing Stress

(01:25:45) Tool 1: Student & Teacher Mindset

(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels

(01:31:24) Tool 3: Errors & Seeking Help

(01:32:58) Tool 4: Self-Teaching & Growth Mindset

(01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy

(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Dr. Robert Malenka: How Your Brain’s Reward Circuits Drive Your Choices

10 juli 2023 | 167 min

In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Robert Malenka

(00:02:53) Sponsors: LMNT & Waking Up

(00:05:21) Dopamine & Reward Circuitry

(00:11:31) Reward, Arousal, Memory & Dopamine

(00:17:34) Context, Cues & Dopamine Modification

(00:25:38) Memory & Reward Scaling

(00:30:50) Dopamine, “Addictive Liability” & Route of Administration

(00:39:25) Sponsor: AG1 (Athletic Greens)

(00:40:40) Drugs of Abuse & Brain Changes; Addiction & Individual Variability

(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking

(00:57:500 Opioids, Psychostimulants & Dopamine

(01:04:51) Self-Doubt, Confidence & Career

(01:12:40) Autism Spectrum Disorder

(01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine

(01:30:30) Nucleus Accumbens & Behavior Probability

(01:38:28) Reward for Pro-Social Behavior

(01:43:13) Social Media & “Addictive Liability”; Gambling

(01:52:17) Pain, Social Behavior & Empathy

(02:02:19) Empathy Circuitry, Dopamine & Serotonin

(02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy

(02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects

(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology

(02:37:18) Serotonin, MDMA & Psychedelics

(02:40:16) Psychedelics: Research & Therapeutic Potential

(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Science-Supported Tools to Accelerate Your Fitness Goals

3 juli 2023 | 93 min

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

(00:00:00) Tools to Improve Fitness

(00:02:52) Sponsors: LMNT & Waking Up

(00:05:13) Foundational Fitness Program

(00:13:33) Tool 1: Zone 2 Cardio & Daily Activities

(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets

(00:33:11) Age-Related Strength Decline

(00:34:31) Sponsor: AG1 (Athletic Greens)

(00:38:08) Tool 3: “Sugarcane” Endurance Protocol

(00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance

(00:55:31) Tool 5: Rest Period & Physiological Sighs

(01:00:20) Tool 6: Down-Regulation Breathing & Recovery

(01:05:38) Tool 7: “The Line”

(01:09:55) Tool 8: Smartphone Use & Training

(01:13:44) Tool 9: Omega-3 Fatty Acids

(01:15:37) Tool 10: Creatine

(01:20:08) Tool 11: Rhodiola Rosea

(01:25:13) Tool 12: Training Fasted or Fed, Caffeine

(01:31:09) Training Session Flexibility

(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss

26 juni 2023 | 162 min

In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Jeffrey Goldberg

(00:03:25) Sponsors: LMNT & Waking Up

(00:06:29) Childhood & Eye Exams

(00:11:36) Eye Misalignment & Recovery

(00:20:38) Myopia (Near-Sightedness), Children & Sunlight

(00:27:03) Sponsor: AG1 (Athletic Greens)

(00:31:18) Eye Safety & Protection; Eye Hygiene

(00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist

(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses

(00:54:54) Reading Glasses: Use & Recommendations

(00:58:34) Night Vision & Glasses

(01:03:54) Corrective Eye Glasses, Exercises

(01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion

(01:13:25) Supranormal Vision & Performance Training

(01:19:11) 20/20 Vision; Visual Acuity

(01:24:51) Contact Lenses: Use, Risks & Aging

(01:31:34) UV Protection & Cataracts, “Blue Blockers”

(01:38:20) Light Sensitivity & Eye Color

(01:40:29) LASIK Eye Surgery

(01:46:26) Dry Eye, Tears & Age

(01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP

(02:00:46) Vision Loss: Cataracts, Glaucoma

(02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms

(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes

(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure

(02:22:17) Glaucoma Screening & Treatment

(02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure

(02:35:13) Eye Pressure & Sleep Position

(02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy

(02:42:23) “Floaters”

(02:45:29) Eye Twitching

(02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration

(02:53:39) Glaucoma & Vitamin B3 Supplementation

(02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis

(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

23 juni 2023 | 25 min

Tim Ferriss: How to Learn Better & Create Your Best Future

19 juni 2023 | 214 min

In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Tim Ferriss

(00:04:24) Sponsors: LMNT & Waking Up

(00:07:43) 4-Hour Body & Development Mindset

(00:15:22) Origins of Good Ideas

(00:20:06) Writing & Structured Thinking

(00:27:58) Writing, Night Owls

(00:29:50) Sponsor: AG1

(00:34:21) Investigating Outliers; Social Media & Smartphones

(00:40:37) Scientific Literacy, Randomized Clinical Trials

(00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia

(00:50:46) Slow Carb Diet & Adherence

(01:03:35) Morning Protein Intake; Fasting

(01:09:53) Power of Place; Building Your Network & Volunteering

(01:21:43) Developing Skills; Examining Motivation & Good Questions; Simplicity

(01:33:32) Early Psychedelic Exploration, Depression

(01:45:38) Psychedelic Research & Mental Health Funding

(01:59:00) Saisei Foundation, Journalism Fellowship, Law & Education

(02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics

(02:13:28) Meditation, Transcendental Meditation, Nature

(02:18:50) Extended Nature Retreats & Integration Period; “Generative Drive”

(02:28:05) Mentors

(02:34:53) Mind & Attention Allocation, Social Media, Boredom

(02:43:08) Cockpunch

(02:59:18) Suicide & Depression, Sexual Abuse, Vulnerability

(03:13:18) Making Meaning from Suffering

(03:18:28) Role Identity, Future

(03:26:21) Parenthood, Animals & Training

(03:31:23) Podcasting, Experimentation

(03:35:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Science of MDMA & Its Therapeutic Uses: Benefits & Risks

12 juni 2023 | 134 min

In this episode, I discuss Methylenedioxymethamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) MDMA “Ecstasy”

(00:04:54) Sponsors: LMNT & Waking Up

(00:08:18) MDMA History & Synthesis; Legality

(00:14:45) MDMA, Methamphetamine (Meth), Dopamine & Serotonin

(00:23:30) MDMA vs Psychedelics vs Ketamine

(00:26:54) MDMA & Serotonin 1B Receptor, Subjective Feelings, Trauma

(00:30:12) Sponsor: AG1

(00:34:51) Amygdala & Threat Detection, Pro-Social Behavior, MDMA Dosages

(00:45:48) Interoception, MDMA & Post-Traumatic Stress Disorder (PTSD)

(00:52:36) Long-Term Effects, Threat Detection & PTSD

(00:56:14) MDMA, Social Connection & Empathy; Meth, SSRIs

(01:07:22) Oxytocin & MDMA

(01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl

(01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature

(01:37:07) Post-MDMA “Crash”, Prolactin & P‑5‑P

(01:43:07) PTSD & Trauma; Talk Therapy, SSRIs

(01:54:09) PTSD Treatment: Talk Therapy + MDMA

(02:02:46) MDMA & Addiction; Dissociative PTSD & Empathy

(02:09:47) Side-Effects?, MDMA Efficacy & Legality

(02:15:22) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Immordino-Yang: How Emotions & Social Factors Impact Learning

5 juni 2023 | 158 min

In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Mary Helen Immordino-Yang

(00:02:27) Sponsors: LMNT & Waking Up

(00:05:54) Inspiration, Awe & Story

(00:09:59) Brain-Body, Narratives

(00:15:58) Emotions, Durability & Lifespan

(00:21:47) Conjuring Stories, Historical Context & Emotion

(00:28:53) Sponsor: AG1

(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion

(00:46:24) Emotional Development & Lifetime

(00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility

(01:05:22) Social Media, Cognitive Dissonance

(01:09:52) Education, Deconstructing Beliefs & Curiosity

(01:18:32) Emotion & Learning; Constructing Meaning

(01:28:59) Good Teachers & Curiosity

(01:33:25) Inter-disciplinary Education; Development & Culture

(01:50:58) Idea Exploration, Tolerance

(01:56:53) Reframing Education, Deconstructing Assumptions

(02:03:28) Safety, Creativity & Default Mode Network

(02:12:15) Civic Discourse & Education; Deconstructing Ideas

(02:27:31) “Mirror” Neurons, Shared Social Experiences

(02:35:49) Cold Exposure & Sickness; Role of Education

(02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

31 maj 2023 | 22 min

Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects

29 maj 2023 | 118 min

In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD)

(00:03:38) Sponsors: LMNT & Waking Up

(00:06:35) The Brain-Body Contract

(00:07:22) Attention, Prefrontal Cortex & ADHD

(00:16:27) Stimulants “Sympathomimetics”

(00:21:29) Adderall, Dopamine & Norepinephrine

(00:25:58) Sympathomimetics, Dopamine & Norepinephrine

(00:27:21) Sponsor: AG1

(00:32:20) Vyvanse is Timed-Release D-Amp

(00:36:36) Ritalin, Concerta

(00:40:10) Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification”

(00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose

(00:50:57) How do Stimulants ‘Calm’ ADHD?

(00:54:480 Neuroplasticity & Neuromodulators

(00:58:06) Kids, ADHD Diagnosis & Treatment; Predispose Addiction?

(01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use

(01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol

(01:19:32) Cortisol & Hormones

(01:27:45) Psychosis & Addiction; Methamphetamine

(01:38:20) Recreational Use, Addiction & Psychosis; Habituation

(01:42:30) Drug Holidays; Ritalin & Long-Term Effects

(01:45:35) Modafinil, Armodafinil; Side-Effects

(01:53:03) Guanfacine, Alcohol

(01:58:03) ADHD Medications

(02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Robin Carhart-Harris: The Science of Psychedelics for Mental Health

22 maj 2023 | 153 min

In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Robin Carhart-Harris

(00:02:28) Sponsors: LMNT & Waking Up

(00:05:41) The Brain-Body Contract

(00:06:31) Origin of the Word: “Psychedelics”; Pharmacology

(00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy

(00:17:32) Microdosing

(00:26:08) Psilocybin vs. Magic Mushroom Doses

(00:28:28) “Psychedelic-Therapy”, Music

(00:31:13) Sponsor: AG1

(00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open”

(00:43:01) Negative Emotions, Fear & Psychedelics

(00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences

(00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs

(00:58:45) Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity

(01:10:26) Psilocybin Therapy & Anorexia

(01:12:56) Integration Phase & Psychedelic-Therapy; Meditation

(01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition

(01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer”

(01:38:55) Placebo Response & Psychedelic Therapy

(01:41:39) LSD & Psychedelic-Therapy, Micro-Dose

(01:48:19) Combination Psilocybin-MDMA Therapy

(01:56:06) DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine

(02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses

(02:12:26) Psychedelics & Legal Landscape; Decriminalization

(02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval?

(02:23:25) Psilocybin & Current Clinical Trials

(02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift

(02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health

15 maj 2023 | 147 min

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Susanna Søberg

(00:03:39) Sponsors: Plunge, LMNT & Waking Up

(00:06:49) The Brain-Body Contract

(00:07:40) Physiology in Uncomfortably Cold Environments

(00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort

(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat

(00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis

(00:25:22) Shiver, “After Drop”, Healthy Stress

(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure

(00:31:51) Sponsor: AG1

(00:37:02) Blood Pressure & Heath

(00:38:26) Brown Fat, Insulin Sensitivity & Metabolism

(00:45:07) Temperature Regulation, Brown Fat vs. White Fat

(00:52:26) Cold Resilience, Scandinavia

(01:00:16) Winter Swimmers & Brown Fat; Discomfort

(01:10:28) Sex differences & Brown Fat, Cold-Adapted

(01:15:21) Diving Reflex & Parasympathetic Activation

(01:18:44) Tool: Deliberate Cold & Sauna Protocol

(01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat

(01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health

(01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions

(01:38:09) Cold Exposure, Sleep Quality, Clothing

(01:47:37) “Brown Fat Negative” & Shiver

(01:52:13) Cold & Heat, Inflammation Reduction

(01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism

(01:59:39) Cold Exposure: Fed or Fasted?

(02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold

(02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings

(02:11:29) Children & Hypothermia Risk

(02:17:16) Gender Differences & Cold Exposure

(02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature

(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks

8 maj 2023 | 125 min

In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Psilocybin, Legal Considerations

(00:08:48) Sponsors: LMNT & Waking Up

(00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin

(00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin

(00:21:40) Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed

(00:26:02) Sponsor: AG1

(00:27:21) Safety & Cautions for Specific Patient Populations

(00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses”

(00:36:21) Psychedelic Journey: Set, Setting & Support

(00:43:43) Music & the Psilocybin Journey; Duration of Effects

(00:48:58) Psilocybin & the Brain: Subjective Experiences, Perception

(00:59:48) Brain Networks & Therapeutic Outcomes

(01:05:23) Creativity; Music, Emotionality & Psychedelic Journeys

(01:12:39) Depression & Psychedelics as Neuroplasticity “Wedge”

(01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness”

(01:25:23) “Bad Trips”, Anxiety & Physiological Sighs

(01:32:57) Therapeutic Use of Psilocybin

(01:36:11) Neuroplasticity, Structural Brain Changes & Psilocybin

(01:48:08) Psychedelics: Therapeutic Breakthroughs & Depression

(01:56:37) Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects

(02:03:11) Psilocybin Experience & Mental Health

(2:06:42) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior

1 maj 2023 | 190 min

In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Noam Sobel

(00:04:03) Sponsors: LMNT & Waking Up

(00:06:46) Olfaction Circuits (Smell)

(00:14:49) Loss & Regeneration of Smell, Illness

(00:21:39) Brain Processing of Smell

(00:24:40) Smell & Memories

(00:25:11) Sponsor: AG1

(00:29:07) Humans & Odor Tracking

(00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System

(00:48:18) Cognitive Processing & Breathing

(00:54:47) Neurodegenerative Diseases & Olfaction

(01:00:12) Congenital Anosmia

(01:06:19) Handshaking, Sharing Chemicals & Social Sensing

(01:15:07) Smelling Ourselves & Smelling Others

(01:22:02) Odors & Romantic Attraction

(01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage

(01:40:20) Social Chemo-Signals, Fear

(01:50:26) Chemo-Signaling, Aggression & Offspring

(02:03:57) Menstrual Cycle Synchronization

(02:12:11) Sweat, Tears, Emotions & Testosterone

(02:27:46) Science Politics

(02:37:54) Food Odors & Nutritional Value

(02:45:34) Human Perception & Odorant Similarity

(02:52:12) Digitizing Smell, COVID-19 & Smell

(03:05:50) Medical Diagnostic Future & Olfaction Digitization

(03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #6: Eye Health, Why We Yawn & Increasing Motivation

27 april 2023 | 36 min

Science-Based Mental Training & Visualization for Improved Learning

24 april 2023 | 116 min

In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Mental Training & Visualization

(00:05:01) Sponsors: LMNT & Waking Up

(00:08:04) Developmental vs. Adult Neuroplasticity

(00:11:42) Learning New Skills: Focus & Sleep

(00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills

(00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization

(00:26:35) Sponsor: AG1

(00:30:51) Principle #2: Mental Training Cannot Replace Real Training

(00:37:36) Principle #3: Combining Real & Mental Training

(00:43:17) Principle #4: Assigning Real-World Labels to Visualizations

(00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception

(00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency

(01:05:00) Adding Mental Training; Injury, Travel or Layoffs

(01:11:09) Timing of Mental Training & Sleep

(01:15:17) Role of Gender & Age on Mental Training

(01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed

(01:23:53) Physical Skills, Motor Cortex & Cerebellum

(01:31:15) “Go” & “No-Go” Pathways

(01:34:19) Stop-Signal Task, Withholding Action

(01:44:19) Aphantasia, Synesthesia; Social Cognition

(01:52:58) Mental Training Practice & Benefits

(01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Matthew MacDougall: Neuralink & Technologies to Enhance Human Brains

17 april 2023 | 118 min

In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Matthew MacDougall

(00:04:22) Sponsors: LMNT & Waking Up

(00:07:38) Brain Function & Injury; Brain Tumor Treatment

(00:13:52) Frontal Lobe Filter; Sleep Deprivation

(00:19:00) Neuroplasticity, Pharmacology & Machines

(00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery

(00:27:52) Sponsor: AG1

(00:32:20) Neocortex vs. Deep Brain

(00:36:45) Decoding Brain Signals

(00:42:08) “Confidence Test” & Electrical Stimulation; RFID Implants

(00:51:33) Bluetooth Headphones & Electromagnetic Fields; Heat

(00:57:43) Brain Augmentation & Paralysis

(01:02:09) Brain Implants & Peripheral Devices

(01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games

(01:22:13) Improving Animal Experimentation, Pigs

(01:33:18) Skull & Injury, Traumatic Brain Injury (TBI)

(01:39:14) Brain Health, Alcohol

(01:43:34) Neuroplasticity, Brain Lesions & Redundancy

(01:47:32) Car Accidents & Driver Alertness

(01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink

(01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Science of Healthy Hair, Hair Loss and How to Regrow Hair

10 april 2023 | 121 min

In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Hair

(00:04:29) Sponsors: LMNT & Waking Up

(00:08:04) Psychological States & Hair

(00:13:19) Hair Anatomy & Stem Cells

(00:26:05) 3 Phases of Hair Growth

(00:32:06) Sponsor: AG1 (Athletic Greens)

(00:36:55) Minoxidil & Blood Flow

(00:45:37) Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling

(00:56:10) Microneedling, Minoxidil & “Dead Zones”

(01:01:25) Botox Treatments

(01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair

(01:15:46) Topical Caffeine & Slowing Hair Loss

(01:21:06) IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol

(01:25:52) Iron & Hair Growth

(01:27:04) 5-Alpha Reductase & Saw Palmetto; Curcumin

(01:33:22) Ketoconazole & Offsetting Hair Loss

(01:38:46) Topical & Oral Finasteride

(01:51:00) Post- Finasteride Syndrome

(01:56:01) Dutasteride

(01:58:53) Mechanical & Chemical Stimulation for Hair Growth

(02:02:46) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Elissa Epel: Control Stress for Healthy Eating, Metabolism & Aging

3 april 2023 | 122 min

In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled "The Stress Prescription." We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Elissa Epel

(00:02:33) Sponsors: LMNT & Waking Up

(00:06:18) Stress; Effects on Body & Mind

(00:12:50) Tools: Overthinking & Stress

(00:15:37) Acute, Moderate & Chronic Stress, Breathing

(00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response

(00:27:23) Sponsor: AG1 (Athletic Greens)

(00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields”

(00:37:400 Stress, Overeating, Craving & Opioid System

(00:48:55) Tools: Breaking Overeating Cycles, Mindfulness

(00:54:44) Soda & Sugary Drinks

(01:00:51) Smoking, Processed Food & Rebellion

(01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health

(01:14:11) Body Scan & Cravings

(01:17:28) Tool: Meditation & Aging; Meditation Retreats

(01:23:35) Meditation, Psychedelics & Neuroplasticity

(01:26:02) Mitochondrial Health, Stress & Mood

(01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall”

(01:37:57) Tool: Control, Uncertainty

(01:45:25) Stress Management, “Skillful Surfing”

(01:50:25) Narrative, Purpose & Stress

(01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging

(02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Leverage Dopamine to Overcome Procrastination & Optimize Effort

27 mars 2023 | 115 min

In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dopamine

(00:02:48) Sponsors: LMNT & Waking Up

(00:06:27) Dopamine Brain Circuits

(00:14:53) Goals & Addiction

(00:17:13) Dopamine Dynamics, “Wave Pool” analogy

(00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error

(00:24:46) Sponsor: AG1 (Athletic Greens)

(00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard”

(00:37:40) Addiction; Pleasure & Pain Imbalance

(00:44:55) Dopamine Release & Addictive Substances/Behaviors

(00:50:43) Addiction Recovery, Binding Behaviors

(00:53:25) Tools: Maintain Baseline Dopamine Levels

(01:03:26) Tool: Deliberate Cold Exposure & Dopamine

(01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens

(01:18:58) Dopamine Trough Recovery, Postpartum Depression

(01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation

(01:38:10) Making Effort the Reward, Growth Mindset

(01:41:49) Tool: Overcome Procrastination

(01:52:16) Tool: Meditation & Procrastination

(01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR

24 mars 2023 | 23 min

Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan

20 mars 2023 | 205 min

In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Peter Attia

(00:03:39) Sponsor: LMNT

(00:07:34) Lifespan vs. Healthspan

(00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis

(00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing

(00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution

(00:28:33) Sponsor: AG1

(00:33:29) Cholesterol, ApoB

(00:42:21) Cholesterol Levels, LDL & ApoB Testing

(00:49:29) ApoB Levels & Atherosclerosis, Causality

(01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors

(01:12:30) Monitoring ApoB

(01:18:30) Reducing Blood Pressure, Exercise & Sleep

(01:20:50) High Blood Pressure & Kidneys

(01:23:11) Alcohol, Sleep & Disease Risk

(01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity

(01:39:47) Cancer Screening & Survival

(01:44:17) Radiation Risks, CT & PET Scans

(01:48:48) Environmental Carcinogens

(01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy

(01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE

(02:08:08) Alzheimer’s Disease & Amyloid

(02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI)

(02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis

(02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training

(02:41:05) Emotional Health

(02:53:45) Mortality & Preserving Relationship Quality

(03:02:20) Relationships vs. Outcomes, Deconstructing Emotions

(03:09:34) Treatment Centers, Emotional Processing & Recovery

(03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk

(03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

13 mars 2023 | 164 min

In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Satchin Panda

(00:03:18) Sponsor: LMNT

(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health

(00:14:38) Mealtimes & Circadian Clock

(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion

(00:25:28) Breaking a Fast, Burning Fat

(00:28:45) Sponsor: AG1

(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity

(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)

(00:52:40) Physical Activity, Nutrition & Feeding Window

(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet

(01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast

(01:16:20) Circadian Rhythm, “Night Owls” & Genetics

(01:26:37) Morning vs. Nighttime Discussions, “Me Time”

(01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin

(01:36:05) Shift Workers, Health & Disease

(01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction

(01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose

(02:05:18) Shift Workers & Sleep; Alcohol & Caffeine

(02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep

(02:22:10) Meal Timing

(02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health

(02:28:12) “Fat Fasting”, Blood Glucose & Insulin

(02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?

(02:39:14) Circadian Rhythm & Metabolism

(02:41:36) Ontime Health App, Circadian Clock App

(02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Optimize Your Water Quality & Intake for Health

6 mars 2023 | 138 min

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.

For recommended water filters, tests and the full show notes, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Water

(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss

(00:15:42) Sponsor: LMNT

(00:19:27) Water: Physical Properties & Chemistry

(00:26:32) Bonds & Water Phases, “Structured Water”

(00:32:38) Sponsor: AG1

(00:34:07) Body, Cells & Water

(00:37:37) Water as a Solvent, Temperature & pH

(00:41:49) Water Transport in Cells, Aquaporin Channels

(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport

(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants

(01:02:38) Tool: Baseline Hydration

(01:11:35) Tool: Hydration & Exercise, Galpin Equation

(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine

(01:19:15) Hydration; Cognitive & Physical Performance

(01:23:53) Tool: Water Filtration; Nighttime Urination

(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health

(01:37:18) Tool: Water Filters

(01:44:18) Tool: Resting Tap Water & Sediment

(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health

(01:53:40) Water Temperature

(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched

(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration

(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH

(02:14:05) Structured Water

(02:16:39) Tool: Water Pipes, Faucet Filter

(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations

27 februari 2023 | 147 min

In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Oded Rechavi

(00:02:25) Sponsor: LMNT

(00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells

(00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits

(00:22:54) Paul Kammerer & Toad Morphology

(00:25:16) Sponsor: AG1

(00:30:06) James McConnell & Memory Transfer

(00:37:31) Weismann Barrier; Epigenetics

(00:45:13) Epigenetic Reprogramming; Imprinted Genes

(00:50:43) Nature vs. Nurture; Epigenetics & Offspring

(00:59:06) Generational Epigenetic Inheritance

(01:10:20) Model Organisms, C. elegans

(01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs

(01:26:02) RNA Interference, C. elegans & Virus Immunity

(01:34:13) RNA Amplification, Multi-Generational Effects

(01:38:41) Response Duration & Environment

(01:47:50) Generational Memory Transmission, RNA

(01:59:36) Germ Cells & Behavior; Body Cues

(02:04:48) Transmission of Sexual Choice

(02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing

(02:17:56) Deliberate Cold Exposure, Learning & Memory

(02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More

24 februari 2023 | 23 min

GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness

22 februari 2023 | 186 min

In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Nutrition & Supplementation

(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase

(00:16:51) Sponsors: Levels, LMNT

(00:20:31) Dehydration, Overhydration, Night Urination

(00:35:37) Tool: Hydration, Caffeine & Electrolytes

(00:41:22) Tool: Sweating, Salt & Performance

(00:48:57) Sponsor: AG1

(00:49:49) Galpin Equation for Hydration & Exercise, Focus

(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt

(01:10:58) Electrolytes, Carbohydrates & Exercise

(01:15:44) Sponsor: InsideTracker

(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing

(01:25:13) Caffeine & Endurance

(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics

(01:35:43) Rhodiola, Cortisol & Fatigue

(01:39:55) Tool: Supplement Formulations

(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors

(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome

(02:02:33) Tool: Sleep Environment, Absolute Rest

(02:11:03) Tools: Sleep & Disturbances, Inositol

(02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements

(02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins

(02:39:27) Intermittent Fasting, Training & Keto Diets; GABA

(02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”

(02:47:23) Garlic; Tart Cherry Extract; Examine.com

(02:51:50) Fitness Testing, Training Programs; Exercise Recovery

(03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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How to Breathe Correctly for Optimal Health, Mood, Learning & Performance

20 februari 2023 | 134 min

In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Breathing

(00:05:57) Sponsor: LMNT

(00:09:36) Respiration, Oxygen & Carbon Dioxide

(00:18:18) Breathing Mechanics

(00:26:30) Sponsor: AG1

(00:31:23) Chemistry of Breathing, Hyperventilation

(00:40:35) High Altitudes, Oxygen & Breathing

(00:47:16) Tool: Sleep Apnea, Nasal Breathing

(00:51:50) Brain Centers & Breathing Rhythm

(00:57:23) Brain, Hyperventilation & “Over-breathing”

(01:03:53) What is Healthy Breathing?

(01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing

(01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing

(01:33:56) Tool: Physiological Sighing & Exercise Side Cramp

(01:39:16) Breathing & Heart Rate Variability

(01:46:21) Tool: How to Stop Hiccups

(01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method”

(01:57:11) Deliberate Cold Exposure & Breathing

(01:59:54) Tool: Inhales & Learning; Exhales & Movement

(02:09:15) Mouth vs. Nasal Breathing, Aesthetics

(02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals

15 februari 2023 | 185 min

In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Recovery

(00:04:17) Exercise & Delayed Muscle Soreness, Pain

(00:11:35) Muscle Spindles, Reduce Soreness

(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level

(00:30:20) Recovery Timescales, Adaptation & Optimization

(00:35:10) Adaptation & Biomarkers Levels

(00:40:36) 4 Recovery Levels, Enhance Recovery

(00:47:28) Sponsor: AG1

(00:48:19) Overreaching vs. Overtraining

(00:52:53) Tool: Acute Overload & Recovery, Breathwork

(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing

(01:08:27) Tool: Acute Soreness, Massage, Temperature

(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility

(01:20:44) Sponsor: InsideTracker

(01:21:46) Combine Recovery Techniques

(01:24:34) Monitoring for Overreaching & Overtraining

(01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep

(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol

(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation

(02:01:25) Carbohydrates, Cortisol & Sleep

(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)

(02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones

(02:25:04) Mirrors & Resistance Training

(02:29:01) Tool: “Chronic State Shifters”

(02:32:43) Training Recovery & Resilience; Bowling Alley Analogy

(02:39:45) Trigger Adaptations & Stress Recovery

(02:42:41) Tool: Measure Recovery; Blood Biomarkers

(02:50:06) Libido & Sex Hormones, Supplementation Caution

(03:00:08) Tools: No-/Low-Cost Recovery Measurements

(03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State

13 februari 2023 | 121 min

My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Gina Poe

(00:02:52) Sponsor: LMNT

(00:06:58) Sleep Phases, Perfect Night’s Sleep

(00:10:32) Can You Oversleep?

(00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories

(00:19:01) Tool: Growth Hormone Release & Sleep

(00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles

(00:24:55) Middle Sleep States & REM, Schema, Waking at Night

(00:30:33) Deep Sleep, Dreams & Senses

(00:33:22) Sponsor: AG1

(00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking

(00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep

(00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls

(00:54:30) Locus Coeruleus, Learning & REM Sleep

(01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep

(01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine

(01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma

(01:16:22)Sex Differences & Sleep

(01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer

(01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming

(01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma

(01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep

(01:52:15) Opiates, Addiction, Relapse & Sleep

(02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity

8 februari 2023 | 186 min

In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Optimal Fitness Programming

(00:07:19) Sponsors: Eight Sleep

(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals

(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing

(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects

(00:36:13) Sponsor: AG1

(00:37:060 Physical Goal “Bins”, Specificity

(00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”

(01:04:330 Sponsor: InsideTracker

(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency

(01:10:33) #5: Exercise Selection, Progression

(01:18:200 #6: Exercise Order, Identify Friction

(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine

(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”

(01:43:59) #9: Rest Intervals, #10: “Chaos Management”

(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise

(01:53:41) Tool: Year-Long Program Example for Overall Fitness

(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons

(02:25:49) Training & Life Challenges: Sleep, Illness

(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program

(02:37:12) Physical Activity vs. Exercise

(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance

(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery

(02:54:06) Program Modification, Balancing Joy

(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Stop Headaches Using Science-Based Approaches

6 februari 2023 | 141 min

In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Headache

(00:03:51) Sponsor: LMNT

(00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges

(00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache

(00:23:21) 3 Neuron Types, Pain, Tension Headaches

(00:29:29) Sponsor: AG1

(00:31:05) Tension Headaches

(00:34:29) Migraine Headaches, Aura, Photophobia

(00:43:10) Cluster Headaches

(00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause

(00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health

(01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI

(01:12:22) InsideTracker

(01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)

(01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation

(01:28:11) Hormone Headache Treatment & Omega-3s

(01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light

(01:44:15) Tool: Tension Headache & Botox Treatment

(01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol

(02:01:35) Tool: Tension Headaches Treatment & Acupuncture

(02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing

(02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric)

(02:18:00) Carolina Reaper Pepper & Thunderclap Headache

(02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat

1 februari 2023 | 229 min

This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Endurance: Benefits, Mechanics & Breathing

(00:07:30) Tool: “Exercise Snacks”

(00:14:21) Sponsor: Levels, LMNT

(00:18:01) Endurance Categories

(00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism

(00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories

(00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate

(00:47:03) Sponsor: AG1

(00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization

(00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue

(01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization

(01:16:07) Muscle & Basal Metabolic Rate

(01:19:40) Sponsor: InsideTracker

(01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates

(01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy

(01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic

(01:50:45) Lactate, Energy Production Buffer

(01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate

(02:02:50) Lactate for Exercise & Cognitive Performance

(02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin

(02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss

(02:21:20) Protein as Fuel Source, Fire Analogy

(02:26:39) Low-Carbohydrate Diet & Performance

(02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization

(02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples

(02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization

(02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”

(02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery

(03:11:45) Tool: “Sugarcane” Endurance Protocol

(03:14:02) Anerobic Capacity, Training Progression

(03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables

(03:21:58) Tool: Long Duration Endurance, Training, Circuits

(03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique

(03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity

(03:37:23) Tool: Mixed Endurance Training, Half Marathon Example

(03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity

30 januari 2023 | 151 min

My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also benefit from our discussion because it includes actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Sara Gottfried

(00:04:07) Sponsor: LMNT

(00:07:50) Women, Family History, Heredity & Environment

(00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs)

(00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing

(00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease

(00:27:33) Sponsor: AG1

(00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation

(00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid

(00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors

(00:45:13) Constipation, Stress & Trauma, Autonomic Balance

(00:55:35) Constipation Relief, Stress, Breathwork & Meditation

(01:02:58) Systemic & Societal Stress Unique to Females

(01:09:23) Testing & Future Behavior

(01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress

(01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access

(01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol

(01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine

(01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience

(01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators

(01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone

(02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments

(02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative

(02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen

(02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility

(02:23:29) Stool Testing

(02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease

(02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

25 januari 2023 | 279 min

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Benefits of Strength & Hypertrophy Training, Aging

(00:10:52) Strength & Hypertrophy Training, Aesthetics

(00:14:02) Sponsors: Eight Sleep, Levels

(00:17:48) Strength vs. Hypertrophy Training: Adaptations

(00:22:42) Ligaments, Tendons & Resistance Training

(00:28:05) Bone Strength & Resistance Training, Age, Women

(00:32:38) Strength Training & Major Adaptations

(00:41:32) Sponsor: AG1

(00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis

(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis

(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy

(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”

(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training

(01:11:51) Sponsor: InsideTracker

(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning

(01:22:02) Warming Up & Training, Dynamic Movements

(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training

(01:44:03) Tool: Breathing & Training, Valsalva Technique

(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart

(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization

(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets

(02:24:22) Sets & Rest Periods; Stretching

(02:28:48) Tools: Power Training & Modifiable Variables; Examples

(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets

(02:40:44) Power & Strength Training Protocols

(02:43:37) Intention, Focus & Exercise

(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling

(02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples

(03:03:02) Balanced Muscle Development & Hypertrophy

(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits

(03:23:08) “Non-Responders” & Exercise Plateaus, Volume

(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”

(03:37:39) Frequency & Workout Duration, Splits

(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges

(03:55:22) Hypertrophy, Muscle Damage & Recovery

(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect

(04:06:22) Hypertrophy Training Protocols

(04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy

(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid

(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength

(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine

(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Optimize Fertility in Males & Females

23 januari 2023 | 259 min

I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age.

Thank you to our sponsors

Timestamps

(00:00:00) Fertility, Vitality & Longevity

(00:04:24) Sponsors: LMNT

(00:08:20) Eggs & Sperm, Genes, Fertilization

(00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin

(00:23:38) Onset Trends of Puberty, Odors Effects

(00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH)

(00:31:46) Sponsor: AG1

(00:36:34) Ovulatory & Menstrual Cycle

(00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen

(00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation

(00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability

(01:04:18) Sex Chromosomes, Sperm

(01:11:40) Tool: Testicular Temperature & Fertility

(01:17:22) Sperm Production, Seminal Fluid, Vasectomy

(01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization

(01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone

(01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy

(01:44:14) Tool: Sexual Intercourse Frequency & Fertilization

(01:53:24) Tools: Tracking Ovulation, Libido, Lubricants

(01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate

(02:08:17) Miscarriages, Chromosomal Abnormalities

(02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing

(02:18:51) Male Fertility: Sperm Analysis, Age

(02:24:52) Fertility & Hormone Analysis, Age

(02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol

(02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis

(02:47:42) Tool: Testicular Temperature & Fertility

(02:51:26) Tool: Phones & Sperm Quality

(02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress

(03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting

(03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements

(03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions

(03:32:23) Postcoital Female Position & Fertilization, Sperm Quality

(03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy

(03:42:33) Acupuncture, Fertility & Pregnancy

(03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10

(03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids

(04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc

(04:13:02) Fertility & Prescription Medications

(04:16:44) Human Reproduction & Fertility

(04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

18 januari 2023 | 121 min

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Dr. Andy Galpin

(00:02:04) Assessing Fitness

(00:05:40) 9 Exercise-Induced Adaptations

(00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health

(00:13:33) Sponsors: LMNT, Eight Sleep

(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics

(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins

(00:33:49) Aging, Muscle Fibers & Exercise

(00:37:12) Lifetime Strength Training & Outcomes

(00:39:58) Sponsor: AG1

(00:40:51) Exercise Physiology History; Strength Training Popularity

(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training

(00:57:22) Women & Weight Training

(01:04:19) Exercise Physiology History & Current Protocol Design

(01:06:15) Sponsor: InsideTracker

(01:07:18) Movement/Skill Test

(01:12:38) Speed Test, Power Test

(01:18:42) Strength Test

(01:27:16) Hypertrophy Test

(01:29:38) Muscular Endurance Test, Push-Up

(01:36:23) Anaerobic Capacity Test, Heart Rate

(01:39:29) Maximal Heart Rate Test, VO2 Max

(01:42:42) Long Duration Steady State Exercise Test

(01:44:00) Fitness Testing Frequency & Testing Order

(01:52:44) VO2 Max Measurements

(01:58:04) Protocols for the 9 Adaptations

(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

Rick Rubin: How to Access Your Creativity

16 januari 2023 | 176 min

My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Rick Rubin

(00:04:24) Sponsor: LNT

(00:08:23) Creativity & Ideas, Cloud Analogy

(00:12:26) Language & Creativity; Kids

(00:17:36) Feelings & Creative Ideas

(00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions

(00:29:59) Sponsor: AG1

(00:30:20) Changing Perspective & Creativity

(00:35:04) Scientific Knowledge; Opinions & Art

(00:41:27) Finishing Projects; The Source & Nature

(00:47:40) Perception Filters, Contrast & Novelty

(00:58:42) Music & Identity, Evolving Tastes

(01:04:14) Focus, Disengaging & Subconscious; Anxiety

(01:13:22) Collaboration, Art & Rigorous Work

(01:18:26) Process & “Cloud”; Perception & Storytelling

(01:29:13) Limited Resolution, Considering the Inverse

(01:35:38) Wrestling, Energy & Reality; Dopamine

(01:49:43) Wrestling, Style & Performance

(01:52:40) Resetting Energy & Nature; Nostalgia

(02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas

(02:08:16) Creative Work Phases; Structure & Deadlines

(02:15:32) Self-Doubt & Performance

(02:19:13) Predictability & Surprise, Authenticity

(02:25:02) Past Experiences, Other’s Opinions

(02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition

(02:39:44) “Look for Clues”, Belief Effects

(02:46:25) Attention, Emotion & Art

(02:48:07) Mantra Meditation, Awareness Meditation

(02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

13 januari 2023 | 32 min

Developing a Rational Approach to Supplementation for Health & Performance

9 januari 2023 | 117 min

In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Supplements

(00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol

(00:12:09) Sponsor: LMNT

(00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins

(00:21:07) Supplement Considerations: Cost, Nutrition & Schedule

(00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens

(00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition

(00:32:09) Sponsor: AG1

(00:33:06) Supplements for Gut Microbiome, Brain Fog

(00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements

(00:38:35) Core Supplement Questions & Meeting Foundational Needs

(00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine

(00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin

(00:55:55) Melatonin Caution

(00:58:11) Supplement Dependency?, Placebo Effects

(01:03:53) Nutrition & Behavior for Hormone Health

(01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root

(01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions

(01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork

(01:23:06) Testosterone Supplement: Tongkat Ali, Libido

(01:27:24) Menstrual Cycle, Birth Control & Fertility

(01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine

(01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine

(01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements

(01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids

(01:47:25) Food-Mimic Supplements, Protein

(01:50:09) Kids, Aging & Supplements

(01:55:25) A Rational Supplementation Protocol

(01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Sam Harris: Using Meditation to Focus, View Consciousness & Expand Your Mind

2 januari 2023 | 257 min

My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the "Making Sense" podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Sam Harris

(00:04:54) Sponsor: LMNT

(00:08:54) Sense of Self & Meditation, Dualism of Self

(00:18:07) Sense of Self in Brain & Body

(00:25:28) Consciousness vs. Contents, Meditation

(00:28:25) Interrupting Sense of Self & Attentional Focus, Visual Saccade

(00:33:30) Observer & Actor, Default Mode Network & Meditation, Blind Spot

(00:36:52) Sponsor: AG1

(00:41:57) Mediation & Paths to Understanding Consciousness, Non-Dualistic Experience

(00:57:32) Sense of Self throughout Evolution

(01:07:40) Sense of Self from Human Development, Language

(01:19:46) Internal Dialogue, Distractibility & Mindfulness

(01:26:27) Time Perception & Mindfulness, Vipassana Meditation, Resistance & Pain

(01:37:13) Consciousness & Sense of Control, Free Will

(01:43:14) Authoring Thoughts: Storytelling & Ideas, Free Will

(01:52:11) Meditation & the Paradoxical Search for Self

(02:06:44) Meditation & Concentration Practice

(02:11:58) Mindfulness, “Skylike Mind” & Thoughts

(02:15:11) States of Self & Context, Dualistic Experiences

(02:32:39) Distraction & Identification of Thoughts, Meditation & “Flow” States

(02:42:58) Eyes-Open Meditations, Sense of Self, Visual Cues & Social Interactions

(02:54:59) Paths to Meditation, Mindfulness Meditation Step-Functions

(03:05:58) Psychedelics, MDMA & Experiences in Consciousness, Religion

(03:21:11) Meditation, Psychedelic Journeys & Inner Truths

(03:29:48) Psilocybin, Ego-Dissolution & Thought Expansion

(03:40:09) Process vs. Achievement of Goals, Fulfillment in Present

(03:54:29) Leaving Twitter; Conflict, Life Interruption & Politics

(04:06:14) Social Media, Attentional Disruption & Deep Work

(04:15:39) Meditation & Sense of Self

(04:19:02) Sam Harris & Waking Up App, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others

26 december 2022 | 240 min

My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Jocko Willink

(00:04:07) Sponsor: LMNT & Waking Up

(00:08:42) Sense of Self, Discovery & Autonomy

(00:19:11) Mindsets in the Military: Garrison vs. Combat

(00:25:02) Military Divisions

(00:29:34) Daily Workouts & Discipline

(00:31:07) Sponsor: AG1

(00:36:53) Energy & Movement, Cortisol, Nutrition

(00:52:10) Exercise & Energy, Deliberate Cold Exposure

(00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy

(01:13:11) Confidence, Generators vs. Projectors, Family

(01:24:01) Restoring Motivation: Social Connection & Play

(01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine

(01:45:10) Motivation Sources & Recovering from Loss

(01:54:05) Suicide, Navy SEALs, Social Contagion

(02:09:00) Suicide, Alcohol, Positive Action

(02:15:03) Meditation, Detachment

(02:20:30) Adaptability & Opportunities, Navy SEALs

(02:30:43) Ambition & Love, Likeability, Leadership

(02:40:18) Building Teams, Detachment, Family

(02:50:20) Detachment: Problems & Perspective

(02:55:55) Tools: Strategies to Detach from Situation

(03:08:31) Tool: Situational Awareness & Detachment

(03:17:49) Social Media, Personal Flaws

(03:23:01) Falling Asleep & Detachment

(03:27:02) Resilience Calibration, Navy SEAL Training & Combat

(03:39:16) Deliberate Discomfort & Mental Resilience

(03:42:21) People & Animals, Personalities

(03:51:25) Political Leadership & Military, Social Media

(04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Science of Creativity & How to Enhance Creative Innovation

19 december 2022 | 132 min

In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Creativity

(00:04:47) Sponsors: AG1, LMNT, Waking Up

(00:08:51) What is Creativity?

(00:11:16) Creativity in Visual Arts, Escher & Banksy

(00:23:37) Neural Circuits of Creativity

(00:27:54) Sponsor: AG1

(00:33:13) Creative Ideas & Divergent Thinking

(00:42:09) Testing Creative Ideas & Convergent Thinking

(00:46:41) Dopamine, Convergent & Divergent Thinking Pathways

(00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking

(01:07:38) Tool: Focused Attention Meditation & Convergent Thinking

(01:11:06) Mood, Creativity & Dopamine

(01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine

(01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine

(01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking

(01:43:13) Serotonin, Psylocibin & Creative Thinking

(01:49:13) Alcohol & Autobiographical Scripting; Cannabis

(01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity

(01:54:45) Tool: Movement & Divergent Thinking

(02:01:02) Tool: Narratives & Storytelling for Creativity

(02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at Beacon Theatre in New York

14 december 2022 | 47 min

Dr. Kyle Gillett: Tools for Hormone Optimization in Males

12 december 2022 | 141 min

My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Kyle Gillett & Male Hormone Optimization

(00:03:56) Sponsor: LMNT

(00:07:43) Puberty: Height, Resistance Training, Childhood Obesity

(00:15:14) “First” vs. “Second” Puberty

(00:17:17) Hormone Optimization & Blood Work

(00:22:14) Diet, Exercise, Sleep & Hormones

(00:28:23) Hormones, Stress, Social Connection & Purpose

(00:32:19) Hormones, Supplementation & Medication

(00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire

(00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool”

(00:47:56) Sponsor: AG1

(00:49:46) Sustainable Exercise Regimen for Hormone Health

(00:58:12) Testosterone Replacement Therapy (TRT)

(01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic)

(01:11:45) Vitamin D, Boron; SHBG & Free Testosterone

(01:15:34) Sponsor: InsideTracker

(01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways

(01:22:09) Fadogia Agrestis & Testosterone

(01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise

(01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens

(01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome

(01:42:06) Testosterone Therapy

(01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene

(01:52:56) Testosterone Therapy + HCG, Fertility & Temperature

(01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat

(02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA)

(02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids

(02:18:13) BPAs, Phthalates & Hormone Health

(02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More

8 december 2022 | 31 min

Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:00:54) Are there any science-backed protocols to increase deep sleep?

(00:28:11) Huberman Lab Premium

In the full 1.5 hour AMA episode, we discuss:

What is your studying routine?
What's the ideal amount of protein intake?
Any tips to eliminate sugar cravings?
What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure?
Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week?

Title Card Photo Credit: Mike Blabac

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Using Caffeine to Optimize Mental & Physical Performance

5 december 2022 | 139 min

In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Caffeine

(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss

(00:11:22) Sponsor: LMNT

(00:15:23) Caffeine Benefits for Mental & Physical Performance

(00:20:23) Caffeine in Nature & Positive Reinforcement

(00:26:44) Caffeine Effects on Brain; Reward Pathways

(00:29:55) Caffeine as a Reinforcing Agent

(00:35:55) Sponsor: AG1

(00:38:01) Caffeine, Adenosine & Reduced Sleepiness

(00:45:16) Tool: Caffeine Dosage, Caffeine Adapted

(00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep

(01:04:46) Morning Exercise & Residual Caffeine Effects

(01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use

(01:13:00) Theanine: Effects & Dosage

(01:18:41) InsideTracker

(01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression

(01:27:41) Afternoon Caffeine & Sleep

(01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence

(01:46:04) Caffeine, Performance & Menstrual Cycle

(01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure

(01:54:08) Caffeine & Naps

(01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement

(02:01:55) Dopamine Stacking

(02:06:04) Scheduling Caffeine to Maximize Its Effects

(02:08:33) Pro-Health Effects of Caffeine

(02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine

(02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive

28 november 2022 | 158 min

My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure!

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Lex Fridman

(00:04:46) Sponsor: LMNT

(00:08:28) Podcasting

(00:12:11) Ukraine, Russia, War & Geopolitics

(00:23:17) Conflict & Generalized Hate

(00:26:23) Typical Day in Ukraine; American Military & Information Wars

(00:36:56) Sponsor: AG1

(00:38:42) Deliberate Cold Exposure & Sauna; Fertility

(00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky

(00:53:33) Firearms; Violence & Sensitization

(00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic

(01:05:51) Publications & Peer Review, Research, Social Media

(01:13:05) InsideTracker

(01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity

(01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes

(01:35:11) Biotechnology & Biopharma; Money & Status

(01:45:08) Robotics, AI & Social Media; Start-ups

(01:53:50) Motivation & Competition; Relationships

(02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships

(02:12:11) Chess, Poker & Cheating

(02:22:25) Ideas of Lately

(02:24:44) Why Lex Wears a Suit & Tie

(02:27:50) Is There an AI Equivalent of Psychedelics?

(02:29:06) Hardest Jiu-Jitsu Belt to Achieve

(02:32:07) Advice to Young People

(02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Chris Palmer: Diet & Nutrition for Mental Health

21 november 2022 | 180 min

My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders

(00:03:42) Sponsor: LMNT

(00:07:18) Nutrition & Mental Health

(00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis

(00:27:52) Schizophrenia, Depression & Ketogenic Diet

(00:33:58) Sponsor: AG1

(00:35:38) Psychiatric Mediations, Diet Adherence

(00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits

(00:46:51) Ketogenic Diet & Epilepsy Treatment

(00:56:10) Ketogenic Diet & Mitochondria Health

(00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders

(01:05:44) Mitochondrial Function & Mental Health

(01:15:12) InsideTracker

(01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet

(01:25:09) Neurons, Mitochondria & Blood Glucose

(01:31:54) Obesity, Ketogenic Diet & Mitochondria

(01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana

(01:46:34) Alcohol & Ketogenic Diet

(01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones

(02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet

(02:06:27) Neuronal Damage, Ketones & Glucose

(02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet

(02:23:45) Ketogenic Diet & Weight Loss

(02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep

(02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility

(02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications

(03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

Science-Based Tools for Increasing Happiness

14 november 2022 | 142 min

I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Happiness

(00:06:27) Tool: Light Exposure Timing & Brightness Timing

(00:14:30) Sponsor: LMNT

(00:17:51) Imprecise Language for Happiness

(00:20:26) Happiness: Neuromodulators & Neurotransmitters

(00:26:32) Harvard Happiness Project

(00:29:22) Income & Happiness; Social Interactions & Peer Group

(00:37:20) Work, Sense of Meaning & Happiness

(00:40:13) Toolkit for General Wellbeing

(00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier?

(00:47:20) Sponsor: AG1

(00:50:20) Birthdays & Evaluated Happiness

(00:52:45) Smoking, Alcohol & Happiness

(00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident

(01:05:05) Synthesizing Happiness

(01:09:18) Natural Happiness & Synthetic Happiness; Music

(01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude

(01:24:50) Tool: Pro-Social Spending/Effort, Happiness

(01:31:55) Tool: Focus, Wandering Mind & Meditation

(01:39:40) Tool: Quality Social Connection

(01:41:28) Brief Social Connection, Facial Recognition & Predictability

(01:46:33) Deep Social Connection, Presence & Eye Contact

(01:54:00) Physical Contact & Social Connection, Allogrooming, Pets

(02:03:00) Freedom & Choice; Synthetic Happiness

(02:11:57) Happiness Toolkit

(02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

LIVE EVENT Q&A: Dr. Andrew Huberman at The Wiltern in Los Angeles

9 november 2022 | 64 min

Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Wiltern.

Get notified when new live events are announced: https://hubermanlab.com/tour

Thank you to our sponsors

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:52) Sponsors: Eight Sleep & Momentous

(00:02:23) What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication?

(00:11:55) As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best?

(00:14:42) Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water?

(00:24:03) What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma?

(00:28:07) What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm?

(00:37:30) What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience?

(00:39:03) Favorite Feynman Story

(00:42:10) Do You Suppose This Physiological Stress Regulator Transcends Species?

(00:47:20) Is There Any Science Behind Staying Motivated or Developing Discipline?

(00:50:48) What Would Be Your Biggest Piece of Advice for Achieving One's Dreams?

(00:57:09) What's Your Opinion on Psilocybin?

(01:01:07) Why Does My Desire to Eat Disappear After I Use the Sauna?

(01:02:26) Conclusion

Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle

7 november 2022 | 227 min

My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Layne Norton, Nutrition & Fitness

(00:03:10) Sponsor: LMNT & Waking Up

(00:06:50) Calories & Cellular Energy Production

(00:12:35) Energy Balance, Food Labels, Fiber

(00:15:19) Resting Metabolic Rate, Thermic Effect of Food

(00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)

(00:25:49) Losing Weight, Tracking Calories, Daily Weighing

(00:29:24) Post-Exercise Metabolic Rate, Appetite

(00:34:35) Sponsor: AG1

(00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs

(00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity

(00:56:32) Weight Loss & Maintenance, Diet Adherence

(01:03:33) Restrictive Diets & Transition Periods

(01:08:03) Gut Health & Appetite

(01:16:23) Tool: Supporting Gut Health, Fiber & Longevity

(01:23:59) LDL, HDL & Cardiovascular Disease

(01:30:31) Leucine, mTOR & Protein Synthesis

(01:37:31) Tool: Daily Protein Intake & Muscle Mass

(01:44:24) Protein & Fasting, Lean Body Mass

(01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea

(02:04:28) Processed Foods

(02:11:54) Obesity Epidemic, Calorie Intake & Energy Output

(02:17:33) Obesity, Sugar & Fiber, Restriction & Craving

(02:25:57) Artificial Sweeteners & Blood Sugar

(02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar

(02:50:19) Rapid Weight Loss, Satiety & Beliefs

(02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity

(03:08:15) Females, Diet, Exercise & Menstrual Cycles

(03:14:05) Raw vs. Cooked Foods

(03:16:32) Berberine & Glucose Scavenging

(03:19:12) Fiber & Gastric Emptying Time

(03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea

(03:30:33) Hard Training; Challenge & Mental Resilience

(03:36:12) Carbon App

(03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More

2 november 2022 | 25 min

Welcome to a preview of the first Ask Me Anything (AMA) episode, part of Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:01:09) How do you use ultradian cycles in your daily work?

(00:22:38) Huberman Lab Premium

In the full 2 hour+ AMA episode, we discuss:

Neuroplasticity and dementias (Alzheimer's, MS, Parkinson's) — Protocols for protecting the brain?
Zone 2 training
What do you do when you live in a northern climate and the sun doesn't rise until hours after you are up?
Morning routine for people who work from 8 am to 5 pm
Best productivity method: to-do list or time-blocking everything on a calendar?
Seed oils and metabolic disease
Do recommendations and protocols you give change with age (beyond 60)?
What advice would you give to your younger self?

Title Card Photo Credit: Mike Blabac

Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Learn more about your ad choices. Visit megaphone.fm/adchoices

How Meditation Works & Science-Based Effective Meditations

31 oktober 2022 | 144 min

In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Meditation

(00:04:48) Sponsor: LMNT

(00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI

(00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness

(00:26:07) Neuroscience of Meditation; Perceptual Spotlights

(00:31:58) Sponsor: AG1

(00:33:41) Interoception vs. Exteroception

(00:42:20) Default Mode Network, Continuum of Interoception & Exteroception

(00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge

(01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing

(01:07:35) Tool: Brief Meditations, Waking Up App

(01:10:30) “Third Eye Center” & Wandering Thoughts

(01:20:46) Meditation: Practice Types, Focal Points & Consistency

(01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception

(01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork

(01:39:22) Interoception vs. Dissociation, Trauma

(01:47:43) Model of Interoception & Dissociation Continuum

(01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge

(02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR)

(02:11:33) Choosing a Meditative Practice; Hypnosis

(02:14:53) Tool: Space-Time Bridging (STB)

(02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Eddie Chang: The Science of Learning & Speaking Languages

24 oktober 2022 | 152 min

My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or “locked in syndrome.” We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Eddie Chang, Speech & Language

(00:03:16) Sponsor: LMNT

(00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds

(00:13:10) White Noise Machines, Infant Sleep & Sensitization

(00:17:26) Mapping Speech & Language in the Brain

(00:24:26) Emotion; Anxiety & Epilepsy

(00:30:19) Epilepsy, Medications & Neurosurgery

(00:33:01) Ketogenic Diet & Epilepsy

(00:34:04) Sponsor: AG1

(00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types

(00:41:08) Brain Areas for Speech & Language, Broca’s & Wernicke’s Areas, New Findings

(00:53:23) Lateralization of Speech/Language & Handedness, Strokes

(00:59:05) Bilingualism, Shared Language Circuits

(01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain

(01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations

(01:17:37) Mapping Language in the Brain

(01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages

(01:25:07) Motor Patterns of Speech & Language

(01:28:33) Reading & Writing; Dyslexia & Treatments

(01:34:47) Evolution of Language

(01:37:54) Stroke & Foreign Accent Syndrome

(01:40:31) Auditory Memory, Long-Term Motor Memory

(01:45:26) Paralysis, ALS, “Locked-In Syndrome” & Brain Computer Interface (BCI)

(02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation

(02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars

(02:17:35) Stutter, Anxiety & Treatment

(02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands

(02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

Fitness Toolkit: Protocol & Tools to Optimize Physical Health

17 oktober 2022 | 115 min

I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Foundational Protocol for Fitness

(00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism

(00:13:49) Sponsor: LMNT

(00:18:53) Core Principles of Fitness & Modifiable Variables

(00:23:37) Day 1: Long Endurance Workout

(00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy

(00:36:13) Sponsor: AG1

(00:39:22) Key Principles of Resistance Training

(00:51:10) Day 3: Heat & Cold Exposure, Recovery

(01:00:35) Day 4: Torso & Neck Resistance Training

(01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives

(01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate

(01:24:10) Day 7: Arms, Neck & Calves Resistance Training

(01:28:45) Flexibility of Foundational Protocol, Workout Spacing

(01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs

(01:37:10) Safety & Endurance/Cardiovascular Workouts

(01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR

(01:41:20) Should You Train Fasted or Fed?

(01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training

(01:49:10) Tool: Hanging from a Bar & Fitness Metric

(01:50:16) Should You Train Sick?, Ramping Training

(01:53:33) Tool: Deliberate Slow Breathing & Recovery

(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring

10 oktober 2022 | 165 min

In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment

(00:03:48) Sponsors: LMNT

(00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments

(00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex

(00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome

(00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS)

(00:33:02) Prefrontal Cortex & Cognitive Control, TMS

(00:35:30) Sponsor: AG1

(00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy

(00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment

(00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia

(00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology?

(01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit?

(01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution

(01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment

(01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin

(01:30:38) Psilocybin, Brain Connectivity & Depression Treatment

(01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment

(01:41:23) Normal Spectrums for Mental Health Disorders

(01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials

(01:57:16) Clinical Use of Psychedelics

(02:01:59) Ayahuasca, Brazilian Prisoner Study

(02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses

(02:14:52) Personal Relative Drug Risk & Alcohol

(02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light

(02:28:43) Stanford Neuromodulation Therapy (SNT) Study

(02:34:25) Space Learning Theory & TMS Stimulation

(02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Effects of Cannabis (Marijuana) on the Brain & Body

3 oktober 2022 | 159 min

In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Cannabis (Marijuana)

(00:005:02) Sponsor: LMNT

(00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety

(00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD

(00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects

(00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains

(00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1)

(00:35:18) Sponsor: AG1

(00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence

(00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function

(00:53:07) Biological Effects of Cannabis

(00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia

(01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage

(01:09:41) Brain Areas Affected by THC & CBD, Side Effects

(01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine

(01:26:41) Does Cannabis Increase Creativity?

(01:35:08) Chronic Cannabis Use & Changes in Speech Patterns

(01:46:46) Cannabis & Libido, Dopamine & Prolactin

(01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility

(02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences

(02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development

(02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance

(02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis

(02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders

(02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis

(02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn

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Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating

26 september 2022 | 131 min

My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern’s research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson’s disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation

(00:03:35) Sponsor: LMNT

(00:08:28) Neurosurgeon’s View of the Brain, Neurosurgery Specialization

(00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects

(00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies

(00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction

(00:29:30) Sponsor: AG1

(00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition

(00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity

(00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation

(00:49:49) Binge Eating Disorder & Loss of Control Eating

(00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress

(01:02:07) Electrodes in Nucleus Accumbens, Identifying “Craving Cells”

(01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation

(01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia

(01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation

(01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson’s

(01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression

(01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation

(01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions

(01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts

(01:59:00) “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training

(02:09:53) Daily Habits: Sleep, Exercise, Mediation

(02:11:59) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn

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Nicotine’s Effects on the Brain & Body & How to Quit Smoking or Vaping

19 september 2022 | 110 min

In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Nicotine

(00:03:41) Tool: Brief Daily Meditation & Focus

(00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements

(00:10:05) Sponsor: LMNT

(00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine

(00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors

(00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA

(00:29:37) Sponsor: AG1

(00:32:11) Nicotine, Acetylcholine & Attentional “Spotlighting”

(00:37:29) Nicotine, Norepinephrine & Alertness/Energy

(00:41:10) Nicotine & Effects on Appetite & Metabolism

(00:46:47) Nicotine & Effects on Body: Sympathetic Tone

(00:51:29) Nicotine & Cognitive Work vs. Physical Performance

(00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency

(00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells

(01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health

(01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal

(01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression

(01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri

(01:30:16) Bupropion (Wellbutrin) & Quitting Smoking

(01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum

(01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy

(01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook

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Dr. David Anderson: The Biology of Aggression, Mating, & Arousal

12 september 2022 | 113 min

My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. David Anderson, Emotions & Aggression

(00:03:49) Sponsors: LMNT

(00:08:10) Emotions vs. States

(00:10:36) Dimensions of States: Persistence, Intensity & Generalization

(00:14:38) Arousal & Valence

(00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH

(00:24:42) Aggression Types: Offensive, Defensive & Predatory

(00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear

(00:35:38) Hydraulic Pressures for States & Homeostasis

(00:37:24) Sponsor: AG1

(00:39:46) Hydraulic Pressure & Aggression

(00:44:50) Balancing Fear & Aggression

(00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone

(00:52:33) Female Aggression, Motherhood

(00:59:48) Mating & Aggressive Behaviors

(01:05:10) Neurobiology of Sexual Fetishes

(01:10:06) Temperature, Mating Behavior & Aggression

(01:15:25) Mounting: Sexual Behavior or Dominance?

(01:20:59) Females & Male-Type Mounting Behavior

(01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear

(01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression

(01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve

(01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

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Focus Toolkit: Tools to Improve Your Focus & Concentration

5 september 2022 | 106 min

In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Focus Toolkit

(00:04:42) Sponsors: AG1, LMNT

(00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine

(00:15:15) Modulation vs. Mediation, Importance of Sleep

(00:18:11) Tool: Binaural Beats to Improve Concentration

(00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State

(00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity

(00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing

(00:31:22) How Many Daily Ultradian Cycles Can One Perform?

(00:32:28) Sponsor: AG1

(00:35:35) Virtusan: Mental & Physical Health Journeys

(00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis

(00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume

(00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness

(00:52:55) Tool: Stress & Improved Concentration

(00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine

(01:00:39) Layer Focusing Tools & Design Your Own Protocols

(01:01:19) Tool: Short Meditation & Improved Ability to Refocus

(01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods

(01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States

(01:16:07) Optimal Time of Day to Use Specific Tools

(01:16:46) Tool: Overt Visual Focus & Deliberate Gaze

(01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work

(01:24:43) Tool: Omega-3 Essential Fatty Acids

(01:27:28) Tool: Creatine Monohydrate

(01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic

(01:33:52) Tool: L-Tyrosine Supplements & Food

(01:34:47) Combining & Choosing Focus Tools, Variability

(01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage

(01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency

(01:42:56) Tool: Phenylethylamine & Dopamine

(01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine

(01:46:46) Behavioral, Nutrition & Supplement Tools for Focus

(01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter

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LIVE EVENT Q&A: Dr. Andrew Huberman at the Newmark Theatre in Portland

31 augusti 2022 | 52 min

Dr. Erich Jarvis: The Neuroscience of Speech, Language & Music

29 augusti 2022 | 112 min

My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis’ research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it's easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Erich Jarvis & Vocal Communication

(00:03:58) Sponsors: AG1, LMNT

(00:08:01) Speech vs. Language, Is There a Difference?

(00:10:55) Animal Communication, Hand Gestures & Language

(00:15:25) Vocalization & Innate Language, Evolution of Modern Language

(00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders

(00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization

(00:31:34) Genes for Speech & Language

(00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes

(00:40:47) Sponsor: AG1

(00:42:52) Semantic vs. Effective Communication, Emotion, Singing

(00:47:32) Singing, Link Between Dancing & Vocal Learning

(00:52:55) Motor Theory of Vocal Learning, Dance

(00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions

(01:04:11) Facial Expressions & Language, Innate Expressions

(01:09:35) Reading & Writing

(01:15:13) Writing by Hand vs. Typing, Thoughts & Writing

(01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations

(01:26:58) Modern Language Evolution: Texting, Social Media & the Future

(01:36:26) Movement: The Link to Cognitive Growth

(01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation

(01:48:24) Evolution of Skin & Fur Color

(01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips

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What Alcohol Does to Your Body, Brain & Health

22 augusti 2022 | 118 min

In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals.

Access the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

Timestamps

00:00:00 Effects of Alcohol Consumption

00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration

00:06:14 Sponsors: AG1, LMNT

00:10:46 Historical Context & Uses of Alcohol

00:13:28 Alcohol Metabolism, “Empty Calories”

00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation

00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility

00:27:55 Food & Alcohol Absorption

00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts

00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress

00:43:29 Sponsor: AG1

00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young

00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut

00:59:46 Tool: Improving/Replenishing Gut Microbiome

01:02:44 Reducing Alcohol Consumption & Stress

01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache

01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure

01:17:16 Hangover Recovery, Dehydration & Electrolytes

01:20:45 Types of Alcohol & Hangover Severity, Congeners

01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance

01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol

01:35:42 Alcohol & Brain Thickness

01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk

01:44:31 Mitigating Cancer Risk, Folate, B Vitamins

01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome

01:50:58 Hormones: Testosterone & Estrogen Balance

01:55:09 Negative Effects of Alcohol Consumption

01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

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LIVE EVENT Q&A: Dr. Andrew Huberman at the Moore Theatre in Seattle

17 augusti 2022 | 56 min

Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, Washington at the Moore Theatre.

Get notified when new live events are announced: https://hubermanlab.com/tour

Thank you to our sponsors

Momentous: https://www.livemomentous.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) The Brain Body Contract Q&A

(00:01:07) Sponsors: Momentous, InsideTracker

(00:01:35) Upcoming Live Events: Los Angeles & New York

(00:02:16) What Is Your Most-Used Protocol?

(00:04:12) Should You Vary Wake-Up Time Seasonally?

(00:06:05) Why Is My Drive Depleted Upon Waking-Up?

(00:08:42) What Are Your Favorite/Most Impactful Books?

(00:12:08) What Excites You About the Future of Mental Health Treatment?

(00:17:25) What Is the Biggest Area for Performance Enhancement?

(00:21:44) Can You Still Do a Kickflip?

(00:22:32) Tips on How to Improve Memory

(00:24:54) How Do You Manage Social Media Addiction?

(00:27:43) Were You Nervous Tonight/ How Did You Prepare?

(00:29:10) Is Learning from Failure Equal to Learning from Success?

(00:32:23) When Are You Going to Start Training Jiu-Jitsu?

(00:33:28) Discuss the Supplements You Take

(00:36:29) Advice or Protocols to Improve Learning & Retention

(00:38:42) What Exciting Research/Work are You Doing?

(00:40:22) How Does Dopamine Factor into Neuroplasticity?

(00:43:12) What Advice Do You Have for Future Scientists?

(00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning?

(00:48:00) How Do You Read Research Papers?

(00:49:40) What is Your Favorite Condiment?

(00:50:10) Most Important Takeaway from Your ADHD Research?

(00:52:58) What Future Episodes Are in the Pipeline?

Title Card Photo Credit: Mike Blabac

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Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity

15 augusti 2022 | 167 min

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Assessing Health Status & Improving Vitality

(00:03:07) Sponsors: AG1, LMNT

(00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”

(00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States

(00:13:59) Blood Testing: Best Frequency

(00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis

(00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids

(00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training

(00:29:52) Sponsor: AG1

(00:32:16) Back-casting: Defining Your “Marginal Decade”

(00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max

(00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals

(00:49:24) Importance of Exercise, Brain Health, MET hours

(00:55:23) Nicotine & Cognitive Focus

(01:03:12) Menstruation, PMS & Menopause

(01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk

(01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women

(01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin

(01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG

(01:47:46) Fadogia Agrestis, Supplements, Rapamycin

(01:52:06) Testosterone Replacement Therapy & Fertility

(01:59:26) Total Testosterone vs. Free Testosterone

(02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B

(02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions

(02:25:15) Cardiovascular Disease, Age & Disease Risk

(02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation

(02:37:40) Metabolomics & Exercise

(02:40:44) GLP-1 & Weight Loss

(02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

Learn more about your ad choices. Visit megaphone.fm/adchoices

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

8 augusti 2022 | 100 min

In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Tools to Optimize Sleep

(00:03:18) Sponsors: LMNT, Eight Sleep

(00:08:24) Factors to Control Circadian Rhythm & Sleep

(00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol

(00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days

(00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light

(00:29:01) Sponsor: AG1

(00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise

(00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise

(00:40:08) Timing Eating, Alertness & Circadian Rhythm

(00:45:20) 3 Daily Critical Periods

(00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine

(00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light

(00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity

(01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment

(01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep

(01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine

(01:16:34) Melatonin Supplementation (Caution)

(01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety

(01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra

(01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet

(01:24:58) Tool: Sleep Apnea & Nasal Breathing

(01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine

(01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights

(01:37:38) Behavioral Tools for 3 Daily Critical Periods

(01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

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Dr. Emily Balcetis: Tools for Setting & Achieving Goals

1 augusti 2022 | 95 min

My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.

For the full show notes, visit hubermanlab.com

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation

(00:03:41) Sponsors: LMNT

(00:08:08) Vision & Motivation

(00:11:37) Tool: Narrowing Visual Focus & Improving Exercise

(00:21:39) Adjusting Visual Attention & Perceived Fatigue

(00:25:14) Tool: Visual Focus “Spotlight”

(00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort

(00:32:23) Sponsor: AG1

(00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists

(00:41:28) Tool: How to Setting Better Goals & Identify Obstacles

(00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals

(00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences

(01:05:54) Caffeine, Stimulants, Visual Windows & Motivation

(01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection

(01:21:54) Year in Review & Memory

(01:26:32) Visual Tools & Mental Health, Depression & Visual Priming

(01:31:33) Focusing Attention & Increasing Visual Detail/Resolution

(01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements

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The Science & Treatment of Bipolar Disorder

25 juli 2022 | 137 min

In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Bipolar Disorder

(00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate

(00:9:19) Sponsors: AG1, LMNT

(00:14:24) Prevalence & Severity of Bipolar Disorder

(00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania

(00:28:58) Bipolar Disorder II, Individual Variability

(00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States

(00:38:20) Consequences of Bipolar Disorder, Heritability

(00:46:53) Bipolar Disorder vs. Borderline Personality Disorder

(00:51:51) Mania & Depression, Negative Impacts

(00:53:06) History of Lithium Treatment

(01:02:44) Lithium Treatment & Side-Effects

(01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection

(01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity

(01:17:11) Neural States & Mania, Parietal Lobe & Limbic System

(01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine

(01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy

(01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS)

(01:48:01) Psylocibin, Cannabis

(01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids

(02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity

(02:06:44) Mania, Creativity & Occupations

(02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment

(02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving

18 juli 2022 | 134 min

My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Charles Zuker & Taste Perception

(00:03:22) Sponsors: AG1, LMNT

(00:08:35) Sensory Detection vs. Sensory Perception

(00:11:48) Individual Variations within Perception, Color

(00:16:20) Perceptions & Behaviors

(00:20:19) The 5 Taste Modalities

(00:26:18) Aversive Taste, Bitter Taste

(00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor

(00:30:14) Additional Taste Modalities: Fat & Metallic Perception

(00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors

(00:39:34) Burning Your Tongue & Perception

(00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence

(00:51:55) Positive vs. Negative Neuronal Activation & Behavior

(00:56:16) Acquired Tastes, Conditioned Taste Aversion

(01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime

(01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion

(01:17:26) Sensitization to Taste, Internal State Modulation, Salt

(01:24:05) Taste & Saliva: The Absence of Taste

(01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response

(01:36:23) Vagus Nerve

(01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis

(01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite

(01:54:06) Cravings & Gut-Brain Axis

(01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior

(02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods

(02:10:38) Favorite Foods: Enjoyment, Sensation & Context

(02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Optimize & Control Your Brain Chemistry to Improve Health & Performance

11 juli 2022 | 126 min

In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Optimizing Neurochemicals to Improve Health

(00:05:30) Sleep & Maintaining Healthy Metabolism

(00:09:52) Tools: How to Wake Up Earlier, Night Owls

(00:18:58) Sponsors: AG1, LMNT

(00:22:05) Nervous System Overview

(00:31:32) How Neuromodulators Work

(00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases

(00:42:15) Hormones Modulate Neuromodulators

(00:52:12) The 4 Major Types of Neuromodulators

(01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus

(01:08:52) Tyrosine-rich Foods & Dopamine

(01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine

(01:16:00) Deliberate Cold Exposure & Dopamine

(01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine

(01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness

(01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods

(01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine

(01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine

(01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being

(01:50:51) Tools: Tryptophan-Rich Foods & Serotonin

(01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol

(02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals

(02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools

4 juli 2022 | 159 min

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Jeff Cavaliere, Physical Training

(00:04:33) Sponsors: AG1, LMNT

(00:08:38) Tool: A Fitness Plan for General Health

(00:13:27) Tool: Optimizing Body Part Training Splits

(00:20:12) Two-a-Day Training

(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills

(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test

(00:35:05) “Muscularity” & Resting Tone

(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength

(00:50:39) Sleep & Sleep Position

(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle

(01:07:23) Tool: Jumping Rope

(01:12:56) Internal & External Rotation, Upright Row vs. High Pull

(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins

(01:37:39) Tool: Properly Holding Weights & Deepening Grip

(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure

(01:47:19) Tool: Record Keeping for Training Performance & Rest Time

(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar

(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates

(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents

(02:18:05) Tool: Pre- and Post-Training Nutrition

(02:26:30) Intensity & Training Consistency

(02:29:53) AthleanX, Jesse Laico & Fitness Journeys

(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Science & Treatment of Obsessive-Compulsive Disorder (OCD)

27 juni 2022 | 151 min

In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Obsessive-Compulsive Disorder (OCD)

(00:04:06) Sponsors: AG1, LMNT

(00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder?

(00:11:18) OCD: Major Incidence & Severity

(00:15:10) Categories of OCD

(00:21:33) Anxiety: Linking Obsessions & Compulsions

(00:27:33) OCD & Familial Heredity

(00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops

(00:39:36) Cortico-Striatal-Thalamic Loop & OCD

(00:46:39) Clinical OCD Diagnosis, Y-BOCS Index

(00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy

(01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment

(01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs)

(01:22:30) Considerations with SSRIs & Prescription Drug Treatments

(01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies

(01:31:50) Neuroleptics & Neuromodulators

(01:36:09) OCD & Cannabis, THC & CBD

(01:39:29) Ketamine Treatment

(01:41:43) Transcranial Magnetic Stimulation (TMS)

(01:46:22) Cannabis CBD & Focus

(01:47:50) Thoughts Are Not Actions

(01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA

(02:00:55) Holistic Treatments: Mindfulness Meditation & OCD

(02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine

(02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder

(02:20:53) Superstitions, Compulsions & Obsessions

(02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Ido Portal: The Science & Practice of Movement

20 juni 2022 | 153 min

My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Ido Portal, Movement & Movement Practice

(00:03:42) Sponsors: AG1, LMNT

(00:07:49) What is Movement?

(00:10:56) Movement & the Body-Mind Connection

(00:14:47) Entry Points to Movement

(00:18:08) Early Education in Movement: Awareness, Play & Examination

(00:21:19) Stillness, Movement & the Environment, Playfulness

(00:31:34) Unique Postures, Types of Movement, Contents vs. Containers

(00:40:50) Discomfort: Marker of Movement, Failures & Learning

(00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution

(00:56:36) Animal & Human Movements, Gain & Change

(01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution

(01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience

(01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise

(01:26:36) Potential for Movement, “Humming”

(01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom

(01:35:50) Variety, Diversity & Virtuosity

(01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness

(01:48:28) Hearing & Movement

(01:52:43) Walking Gaits

(01:56:55) Playful Variability & Evolution, Improvisation & Openness

(02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort

(02:18:13) Visualization & Experience, Feedback

(02:20:14) Linear Movement & Movement Investigation, Examination

(02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Improve Flexibility with Research-Supported Stretching Protocols

13 juni 2022 | 125 min

In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Flexibility & Stretching

(00:02:57) Sponsors: AG1, InsideTracker

(00:07:22) Innate Flexibility

(00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion

(00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms

(00:20:20) Decreased Flexibility & Aging

(00:22:38) Insula, Body Discomfort & Choice

(00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation

(00:42:00) Muscle Anatomy & Cellular ‘Lengthening,’ Range of Motion

(00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises

(00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation)

(00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration

(01:05:56) Tool: Static Stretching Protocol & Frequency

(01:13:55) Tool: Effective Stretching Protocol

(01:17:12) Tool: Warming Up & Stretching

(01:19:17) Limb Range of Motion & General Health Benefits

(01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition

(01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch

(01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching”

(01:41:33) Tool: Should you Stretch Before or After Other Exercises?

(01:45:41) Stretching, Relaxation, Inflammation & Disease

(01:51:37) Insula & Discomfort, Pain Tolerance & Yoga

(02:00:36) Tools: Summary of Stretching Protocols

(02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges

6 juni 2022 | 143 min

My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Paul Conti, Trauma & Recovery

(00:02:48) Sponsors: AG1, LMNT

(00:07:00) Defining Trauma

(00:14:05) Guilt & Shame, Origins of Negative Emotions

(00:21:38) Repeating Trauma, the Repetition Compulsion

(00:28:23) How to Deal with Trauma & Negative Emotions/Arousal

(00:37:17) Processing Trauma, Do You Always Need a Therapist?

(00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies

(00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change

(00:53:22) Tools: Processing Trauma on Your Own, Journaling

(00:57:00) Sublimination of Traumatic Experiences

(01:02:34) Tool: Finding a Good Therapist

(01:07:20) Optimizing the Therapy Process, Frequency, Intensity

(01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs

(01:16:35) Self-talk & Journaling, Talking to Trusted Individuals

(01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues

(01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants

(01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs

(01:37:31) Negative Effects of ADHD Prescription Drugs

(01:40:37) Alcohol, Cannabis – Positive & Negative Effects

(01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery

(01:54:32) Sentience, Language, Animals

(01:55:48) Psychedelic Hallucinations, Trauma Recovery

(02:00:01) MDMA (Therapeutic Uses)

(02:04:47) Clinical Aspects of MDMA

(02:07:28) Language, Processing Trauma, Social Media, Societal Divisions

(02:15:09) Defining “Taking Care of Oneself”

(02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Science & Process of Healing from Grief

30 maj 2022 | 124 min

This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they can feel so similar. I also provide science-based tools to assist with the grieving process, including how to reframe and remap the relationship with those we have lost while still maintaining a strong emotional connection to them. I also explain the importance of having and building strong foundational psychological and biological states so that we can better cope with grief when it happens. Finally, I describe tools to adjust those states, including those for accessing sleep, managing stress and emotional swings. This episode is for those suffering from grief but also for everyone, given that we all experience grief at some point in our lives.

We recorded this episode before the recent mass shooting tragedies in the United States. While we hope the information in this episode will be of use to anyone suffering from grief of any kind and at any time, we are also careful to acknowledge that many people require additional support and resources. For that reason, we include mention of such resources and we generally hope people will access them if needed.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Grief & Bereavement

(00:04:02) Sponsors: AG1, LMNT

(00:08:35) Grief vs. Depression, Complicated Grief

(00:12:20) Stages of Grief, Individual Variation for Grieving

(00:16:05) Grief: Lack & Motivation, Dopamine

(00:23:15) Three Dimensions of Relationships

(00:29:52) Tool: Remapping Relationships

(00:37:15) Grief, Maintaining Emotional Closeness & Remapping

(00:44:40) Memories of Loved Ones & Remapping Attachments

(00:48:04) Yearning for Loved Ones: Memories vs. Reality, Episodic Memory

(00:51:40) Tools: Adaptively Processing Grief, Counterfactual Thinking, Phantom Limbs

(01:00:32) Tool: Remembering Emotional Connection & Processing Grief

(01:04:03) Memories, Hippocampal Trace Cells & Feeling An Absence

(01:10:14) Yearning & Oxytocin, Individualized Grief Cycles

(01:18:24) Tool: Complicated Grief & Adrenaline (Epinephrine)

(01:24:37) Sentimental Attachment to Objects

(01:26:13) Why do Some People Grieve More Quickly? Individual Attachment Capacity

(01:29:42) “Vagal Tone,” Heart Rate, Breathwork & Grief Recovery

(01:42:32) Complicated Grief & Cortisol Patterns

(01:48:50) Tool: Improving Sleep & Grieving

(01:54:28) Tools: Grief Processing & Adaptive Recovery

(02:03:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools

23 maj 2022 | 104 min

My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Wendy Suzuki, Learning & Memory

(00:03:02) Sponsors: AG1, LMNT

(00:07:27) How Memories Form

(00:10:14) Hippocampus: Memory, Association & Imagination

(00:16:20) Encoding Long-Term Memory

(00:18:48) One-Trial Memory

(00:21:56) Tool: Foundational Habits to Enhance Brain Performance

(00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”

(00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)

(00:48:48) Neurogenesis (New Neuron Production) in Adults

(00:51:50) Effects of Exercise on Memory

(00:56:31) Tool: Timing Daily Exercise, Cortisol

(01:00:02) Age-Related Memory Loss, Daily Exercise

(01:05:33) Tool: Exercise Protocol for Improving Cognition

(01:12:17) Anticipating Exercise, Daily Habits & Behaviors

(01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function

(01:20:58) Positive Affirmations & Mood

(01:27:28) Meditation & Cognitive Performance

(01:32:27) How Meditation Works, Focusing on the Present

(01:37:14) Tool: Strategies to Increase Attention

(01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Understand & Improve Memory Using Science-Based Tools

16 maj 2022 | 127 min

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Memory, Improving Memory

(00:03:09) Sponsors: AG1, LMNT

(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory

(00:11:12) Context & Memory Formation

(00:13:46) Tool: Repetition, Improving Learning & Memory

(00:17:11) Co-Activation and intensity Neuron Activation

(00:20:50) Different Types of Memory

(00:25:40) Memory Formation in the Brain, Hippocampus

(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory

(00:31:49) Emotion & Memory Enhancement

(00:36:44) Tool: Emotion Saliency & Improved Memory

(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline

(00:47:14) Adrenaline & Cortisol

(00:49:35) Accelerating the Repetition Curve & Adrenaline

(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing

(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)

(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline

(01:08:42) Timing of Adrenaline Release & Memory Formation

(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory

(01:15:12) Adrenaline Linked with Learning: Not a New Principle

(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories

(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis

(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function

(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability

(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement

(01:37:29) Photographic Memory

(01:38:49) “Super Recognizers,” Facial Recognition

(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement

(01:49:12) Déjà Vu

(01:53:24) Tool: Meditation, Daily Timing of Meditation

(02:02:21) How to Enhance Memory

(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Understanding & Controlling Aggression

9 maj 2022 | 88 min

This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Aggression, Types of Aggression

(00:03:51) Sponsors: AG1, LMNT

(00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model”

(00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)

(00:22:14) Psychiatric Disorders & Aggression

(00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression

(00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting

(0:35:56) Testosterone & Competitiveness/Estrogen & Aggression

(00:43:00) Sunlight, Melatonin & Aggression

(00:45:46) Cortisol, Serotonin & Aggressive Behaviors

(00:51:56) Tool: Omega-3 Supplementation & Mood

(00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction

(00:55:54) Tool: Ashwagandha & Cortisol Reduction

(00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity

(01:00:37) Testosterone & Aggression, Competitive Work Environments

(01:05:07) Testosterone, Amygdala, Challenge & Effort

(01:09:27) Caffeine, Alcohol & Impulsivity

(01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression

(01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior

(01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression

(01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships

(01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Rhonda Patrick: Micronutrients for Health & Longevity

2 maj 2022 | 166 min

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure

(00:03:12) Sponsors: AG1, LMNT

(00:09:42) Stress Response Pathways, Hormesis

(00:16:38) Plants, Polyphenols, Sulforaphane

(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed

(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response

(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)

(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges

(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2

(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation

(00:48:40) EPA Omega-3s & Depression

(00:52:02) Krill Oil vs. Fish Oil Supplements?

(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy

(00:59:24) Tool 4: Food Sources of EPA Omega-3s

(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing

(01:10:22) Benefits of Omega-3s

(01:14:40) Tool 5: Food Sources of DHA Omega-3s

(01:17:07) Vitamin D & Sun Skin Exposure

(01:22:18) Role of Vitamin D, Gene Regulation

(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation

(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D

(01:34:23) Vitamin D & Longevity

(01:36:46) Sun Exposure & Sunscreen

(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables

(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate

(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety

(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation

(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism

(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle

(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna

(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood

(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory

(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk

(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)

(02:31:29) Insulin signaling, FOXO3 & Longevity

(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility

(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin

(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals

(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Science & Health Benefits of Deliberate Heat Exposure

25 april 2022 | 111 min

I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Heat & Health

(00:03:37) Momentous Supplements

(00:05:09) Sponsors: AG1, LMNT

(00:09:31) Body Shell Temperature vs. Body Core Temperature

(00:13:28) Thermal Regulation, Hyperthermia

(00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA)

(00:26:30) Protocols & Benefits of Deliberate Heat Exposure

(00:33:37) Tools & Conditions for Deliberate Heat Exposure

(00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health

(00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation

(00:47:56) Longevity & Heat Exposure, FOXO3

(00:52:30) Deliberate Cold & Heat Exposure & Metabolism

(00:54:48) Deliberate Heat Exposure & Growth Hormone

(01:04:32) Parameters for Heat & Cold Exposure

(01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure

(01:12:00) Heat Exposure & Growth Hormone

(01:16:20) Tool: Hydration & Sauna

(01:17:10) Heat, Endorphins & Dynorphins, Mood

(01:28:44) Tool: Glabrous Skin To Heat or Cool

(01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism

(01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure

(01:49:11) Benefits of Heat Exposure

(01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Using Light (Sunlight, Blue Light & Red Light) to Optimize Health

18 april 2022 | 140 min

I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Using Light to Improve Health

(00:04:49) Sponsors: AG1, LMNT

(00:09:56) Physics of Light, Electromagnetic Energy

(00:12:23) Wavelengths of Light

(00:15:38) How Light Penetrates Tissues

(00:20:13) Light & the Body: Direct & Indirect Signals

(00:28:35) Light, Seasonality & Melatonin

(00:33:40) Melatonin: Regulatory & Protective Effects

(00:38:49) Tools: Optimizing Melatonin Levels

(00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen

(00:58:09) Seasonality, Romantic Passion & Testosterone

(01:02:13) Tool: Skin Sun Exposure & Testosterone

(01:06:13) Light & Improved Pain Tolerance

(01:11:55) Protocol: Sun Exposure & Chronic Pain

(01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)

(01:19:44) Light & Enhanced Immune Function

(01:23:30) Tool: Light During Winter Months

(01:26:18) Light Therapies: Local vs. Systemic Exposure

(01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light

(01:32:44) Light Conditions & Sleep Optimization

(01:39:00) Infrared Light, Skin & Wound Healing

(01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)

(01:49:20) Infrared Light & Age-Related Vision Loss

(01:59:36) Tools: Infrared Panels, Morning Exposure

(02:05:22) Infrared Light at Night, Shift Work

(02:08:35) Light Flicker Phototherapy & Neuroprotection

(02:19:07) Phototherapies for Health

(02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Kyle Gillett: How to Optimize Your Hormones for Health & Vitality

11 april 2022 | 177 min

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization

(00:03:28) Sponsors: AG1, LMNT

(00:08:24) Preventative Medicine & Hormone Health

(00:14:17) The Six Pillars of Hormone Health Optimization

(00:17:14) Diet for Hormone Health, Blood Testing

(00:20:21) Exercise for Hormone Health

(00:21:06) Caloric Restriction, Obesity & Testosterone

(00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1

(00:29:08) Sleep Quality & Hormones

(00:35:03) Testosterone in Women

(00:38:55) Dihydrotestosterone (DHT), Hair Loss

(00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine

(00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto

(00:52:30) Hair loss, DHT, Creatine Monohydrate

(00:55:07) Hair Regrowth, Male Pattern Baldness

(00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM

(01:04:00) Oral Contraception, Perceived Attractiveness, Fertility

(01:10:31) Testosterone & Marijuana or Alcohol

(01:14:27) Sleep Supplement Frequency

(01:15:34) Testosterone Supplementation & Prostate Cancer

(01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein

(01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil

(01:30:54) Testosterone Replacement Therapy (TRT)

(01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM

(01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats

(01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone

(01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels

(01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency

(01:56:44) Boron, Sex Hormone Binding Globulin (SHBG)

(01:58:13) Human Chorionic Gonadotropin (hCG), Fertility

(02:04:18) Prolactin & Dopamine, Pituitary Damage

(02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P)

(02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)

(02:18:19) Blood Test Frequency

(02:19:41) Long-Term Relationships & Effects on Hormones

(02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships

(02:29:05) Cold & Hot Exposure, Hormones & Fertility

(02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin

(02:37:24) Growth Hormone-Releasing Peptides (GHRPs)

(02:39:38) BPC-157 & Injury, Dosing Frequency

(02:45:23) Uses for Melanotan

(02:48:21) Spiritual Health Impact on Mental & Physical Health

(02:54:18) Caffeine & Hormones

(02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Using Deliberate Cold Exposure for Health and Performance

4 april 2022 | 132 min

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Deliberate Cold Exposure, Health Warning

(00:04:23) Tool: Moderate Exercise & Cognitive Work

(00:11:04) Sponsors: AG1, LMNT

(00:15:37) Circadian Rhythm & Body Temperature

(00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin

(00:25:26) Mental Effects of Cold Exposure

(00:29:02) Physical Effects of Cold Exposure

(00:30:11) How Cold Should the Temperature Be?

(00:34:53) Cold Showers vs. Cold Water Immersion

(00:38:27) Protocols for Cold Exposure

(00:50:57) Optimal Mindset(s) During Cold Exposure

(00:55:26) Tool: Using Movement During Cold Exposure

(00:57:51) Optimal Frequency of Cold Exposure

(01:00:22) Cold Exposure for Dopamine, Mood & Focus

(01:12:55) Cold Exposure & Metabolism, Brown Fat

(01:25:55) Tool: Caffeine, Dopamine & Cold Exposure

(01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering

(01:34:15) Norepinephrine & Fat Cells

(01:36:22) Cold, Physical Performance, Inflammation

(01:47:36) Hyperthermia & Glabrous Skin Cooling

(01:53:27) Tool: Palmar Cooling & Endurance

(02:03:18) Cold Exposure to Groin, Increasing Testosterone

(02:07:50) Tool: Optimal Timing for Daily Cold Exposure

(02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

28 mars 2022 | 208 min

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Andy Galpin, Strength & Endurance Training

(00:03:23) Sponsors: AG1, LMNT

(00:08:20) Adaptations of Exercise, Progressive Overload

(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness

(00:27:30) Modifiable Variables of Strength Training, Supersets

(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy

(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction

(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept

(01:10:48) Mind-Muscle Connection

(01:16:16) Mental Awareness

(01:27:57) Breathing Tools for Resistance Training & Post-Training

(01:37:25) Endurance Training & Combining with Strength

(01:51:20) Tools: Protocols for Endurance Training

(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle

(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting

(02:35:57) Cold Exposure & Training

(02:43:15) Heat Exposure & Training

(02:53:47) Recovery

(03:04:02) Tool: Sodium Bicarbonate

(03:17:26) Tool: Creatine Monohydrate

(03:20:08) Absolute Rest

(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Controlling Sugar Cravings & Metabolism with Science-Based Tools

21 mars 2022 | 115 min

Using Salt to Optimize Mental & Physical Performance

14 mars 2022 | 122 min

I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Role of Salt

(00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings

(00:10:36) Sponsors: AG1, Thesis

(00:15:06) Salt Regulation

(00:17:13) How the Brain Senses Salt

(00:24:15) Salt & Thirst

(00:29:27) Blood Pressure & Thirst

(00:33:47) Kidneys & Urine Regulation

(00:39:08) Vasopressin: Roles in Libido & Urination

(00:45:46) How Much Salt Do You Need?

(00:56:45) Should You Increase Your Salt Intake?

(01:02:19) Tools: Determining Your Individual Salt Intake

(01:14:02) Iodine, Sea Salt

(01:17:13) Salt: Roles in Stress & Anxiety

(01:24:20) Other Electrolytes: Magnesium & Potassium

(01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine

(01:32:28) General Recommendations for Salt Intake

(01:36:34) Perception of Salt & Sugar Taste, Processed Foods

(01:47:13) Role of Sodium in Neuronal Function, Action Potentials

(01:53:13) Dehydration

(01:55:36) What Salt Intake is Best for You?

(02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health

7 mars 2022 | 130 min

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Justin Sonnenburg, Gut Microbiome

(00:03:11) Sponsors: AG1, LMNT

(00:08:30) What is the Gut Microbiome?

(00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability

(00:16:00) Breast Feeding, C-Sections & Pets

(00:21:56) The Human Microbiome Project at Stanford

(00:26:30) Traditional vs. Industrialized Populations

(00:28:58) Resilience of the Microbiome

(00:35:10) Regional Differences Along Your GI Tract

(00:42:04) Fasting, Cleanses & Gut Health

(00:51:19) Dietary Differences

(01:01:24) Simple vs. Complex Carbohydrates, Processed Foods

(01:07:03) Artificial & Plant-based Sweeteners

(01:12:44) Cleanses: Useful? Harmful?

(01:14:50) Your Microbiome & Your Immune System

(01:20:17) Dietary Fiber & Fermented Foods

(01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation

(01:41:33) Ripple Effects of a Healthy Diet

(01:45:00) Does a High-Fiber Diet Make Inflammation Worse?

(01:47:22) Over Sterilized Environments

(01:50:15) The Gut Microbiome’s Effect on Physiology

(01:56:45) Gut-Brain Connection

(01:59:30) Probiotics: Benefits & Risks

(02:04:20) Prebiotics: Essential?

(02:07:00) Tools for Enhancing Your Gut Microbiota

(02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

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How to Enhance Your Gut Microbiome for Brain & Overall Health

28 februari 2022 | 110 min

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Gut Microbiome

(00:03:19) Sponsors: AG1, LMNT

(00:06:55) Your Gut-Brain Axis

(00:09:44) Gut-Brain Anatomy

(00:15:32) Microbiota vs. Gut Microbiome

(00:20:01) Roles of Gut Microbiome

(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach

(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger

(00:38:02) Glucagon Like Peptide 1; GLP-1

(00:42:22) Tools: ‘Free Will’ & Food Cravings

(00:44:46) Mechanical Cues from Gut to Brain

(00:49:05) Dopamines, Vomiting

(00:52:06) Indirect Signals from Gut Microbiota

(00:59:30) Gut Microbiome “Critical Periods”

(01:03:08) How Gut Health Controls Overall Health

(01:12:25) What is a Healthy Gut Microbiome?

(01:15:00) Tools: Enhance Your Gut Microbiome

(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods

(01:37:07) High-Fiber Diets & Inflammation

(01:40:58) Artificial & Non-Caloric Sweeteners

(01:44:27) Structure & Function of Gut-Brain Axis

(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

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Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance

21 februari 2022 | 109 min

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. David Spiegel MD, Hypnosis

(00:04:20) Sponsors: AG1, LMNT

(00:09:09) Clinical Hypnosis

(00:16:45) Stage Hypnosis

(00:20:25) Neurobiology of Hypnosis

(00:26:04) ADHD

(00:28:22) Hypnosis for Stress & Sleep

(00:32:12) Hypnosis to Strengthen Neural Connections

(00:37:19) Restructuring Trauma Narratives

(00:45:14) Ketamine Therapy

(00:50:07) Self-directed Hypnosis, Reveri

(00:56:53) Eliminating Obsessive Thoughts, Superstitions

(01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test

(01:15:36) EMDR (Eye Movement Desensitization Reprocessing)

(01:21:43) Confronting Stress & Trauma

(01:27:56) The Mind-Body Connection

(01:31:35) Dealing with Grief

(01:35:45) Hypnosis in Children & Groups

(01:40:06) Drug Therapies & Hypnosis

(01:42:39) Breathing Patterns, Peak Performance

(01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter

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The Science of Love, Desire and Attachment

14 februari 2022 | 151 min

In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion." I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Desire, Love & Attachment

(00:02:59) Odor, Perceived Attractiveness & Birth Control

(00:08:21) Sponsors: AG1, LMNT

(00:14:13) Romance: Balancing Love & Desire

(00:19:00) Animal Studies, Vasopressin & Monogamy

(00:22:06) Strange Situation Task, Childhood Attachment Styles

(00:32:52) Adult Attachment Styles

(00:38:50) Secure Attachment

(00:41:23) Autonomic Arousal: The “See-Saw”

(00:50:39) Tool: Self-Awareness, Healthy Interdependence

(00:53:11) Neurobiology of Desire, Love & Attachment

(00:58:02) Empathy & Mating & the Autonomic Nervous System

(01:10:02) Positive Delusion, Touch

(01:15:20) Relationship Stability

(01:21:22) Selecting Mates, Recognition of Autonomic Tone

(01:38:28) Neural Mechanisms of Romantic Attachment

(01:47:43) Autonomic Coordination in Relationships

(01:56:13) Infidelity & Cheating

(02:08:56) “Chemistry”, Subconscious Processes

(02:12:44) Tools: Libido & Sex Drive

(02:20:20) Maca (Maca root)

(02:25:58) Tongkat Ali (Longjack)

(02:28:56) Tribulus terrestris

(02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Instagram, Twitter, Supplements

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Using Play to Rewire & Improve Your Brain

7 februari 2022 | 103 min

In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) The Power of Play

(00:02:23) Tool: Reading on Smart Phones, Sighing & Learning

(00:09:33) Sponsors: AG1, LMNT

(00:13:57) Homeostatic Regulation of Play

(00:23:53) Childhood Play & Mindsets

(00:29:21) Contingency Testing

(00:32:17) The (Power of) Playful Mindset

(00:36:13) Body Postures

(00:44:03) Rule Testing & Breaking

(00:48:24) Role Play

(00:50:39) Neurobiology of Low-stakes Play

(00:54:22) Expanding Capabilities through Tinkering

(01:00:03) Play Is THE Portal to Neuroplasticity

(01:04:44) Adulthood Play

(01:10:14) Fire Together, Wire Together

(01:18:03) Trauma & Play Deficits & Recovery

(01:23:25) Competition & Dynamic Movement

(01:27:36) Chess, Mental Roles, Novelty

(01:32:52) Personal Play Identity

(01:37:24) Play Transforms Your Future Self

(01:40:55) Recommendations for Play

(01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements

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Optimizing Workspace for Productivity, Focus, & Creativity

31 januari 2022 | 98 min

In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Arranging Environment for Focus

(00:02:44) Sponsors: AG1, LMNT

(00:07:55) How to Increase Focus

(00:10:02) Lighting Your Work in Phase 1

(00:16:00) Lighting Your Work in Phase 2

(00:19:45) Lighting Your Work in Phase 3

(00:24:17) Where to Look While You Work

(00:28:02) Arranging Your Environment

(00:31:24) Body Posture

(00:34:22) How Long to Do Deep Work

(00:36:50) Set the Right Visual Window Size

(00:42:15) 45 min / 5 min Rule

(00:44:23) The Cathedral Effect: Analytic vs Creative Work

(00:55:50) Leveraging Background Noise

(01:02:20) Binaural Beats for Work

(01:06:38) The Best Binaural Frequency for Work

(01:11:17) How Binaural Beats Increase Focus

(01:13:56) Minimizing Interruptions

(01:20:01) Sit or Stand, or Both?

(01:25:18) Movement in the Workspace

(01:31:00) Summary & Shifting Work Environments

(01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements

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Dr. Alia Crum: Science of Mindsets for Health & Performance

24 januari 2022 | 97 min

My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Introducing Dr. Alia Crum from Stanford University

(00:03:31) Sponsors: AG1, LMNT

(00:08:26) What Is a Mindset & What Does It Do?

(00:14:45) Mindsets Change Our Biological Responses to Food

(00:22:28) Beliefs About Our Food Matter

(00:25:57) Placebo vs Beliefs vs Nocebo Effects

(00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise

(00:33:44) Motivational Messaging & Mindset About Fitness

(00:39:30) The Power of a ‘Potency & Indulgence’ Mindset

(00:42:03) Mindsets About Sleep, Tracking Sleep

(00:45:00) Making Stress Work For (or Against) You

(01:01:50) Mindsets Link Our Conscious & Subconscious

(01:04:50) 3 Best Ways to Leverage Stress

(01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets

(01:19:40) Mindsets About Medicines & Side Effects

(01:26:25) How to Teach Mindsets

(01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds

(01:36:20) The Stanford Mind & Body Lab, Resources for Stress

(01:38:30) Synthesis, Participating in Research

(01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements

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The Science of Setting & Achieving Goals

17 januari 2022 | 108 min

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) The Neuroscience of Goals

(00:01:56) Tool 1: Learn Fast(er) by the 85% Rule

(00:06:18) Sponsors: LMNT & Waking Up

(00:13:55) Brain Circuits for Setting & Pursuing Goals

(00:21:52) Determining the Value of Goals

(00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps

(00:30:29) Peripersonal Space vs. Extrapersonal Space

(00:35:39) Visually Focusing on a Goal Line Improves Performance

(00:43:50) How Vision Improves Performance: Blood Pressure

(00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit

(00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate

(00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start

(01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator

(01:07:26) Tool 6: Make Goals Moderately Lofty

(01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year

(01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment

(01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals

(01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine

(01:34:26) How Dopamine Influences Vision & Vice Versa

(01:38:10) Interim Summary of Goal-Pursuit Steps

(01:39:50) Tool 9: Space-Time Bridging

(01:49:59) Summary

(01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter

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Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance

10 januari 2022 | 138 min

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Introducing Dr. Jack Feldman

(00:03:20) Sponsors: LMNT & Waking Up

(00:10:35) Why We Breathe

(00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex”

(00:16:20) Nose vs Mouth Breathing

(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles

(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus

(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)

(00:33:40) Stomach & Chest Movements During Breathing

(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin

(00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers

(01:00:42) Breathing, Brain States & Emotions

(01:05:34) Meditating Mice, Eliminating Fear

(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing

(01:16:25) Facial Expressions

(01:19:00) Locus Coeruleus & Alertness

(01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia

(01:35:22) Stroke, Muscle Strength, TBI

(01:38:08) Cyclic Hyperventilation

(01:39:50) Hyperbaric Chambers

(01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril

(01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc.

(01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch

(02:02:05) Deliberately Variable Breathwork: The Feldman Protocol

(02:06:29) Magnesium Threonate & Cognition & Memory

(02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work

(02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

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The Science of Making & Breaking Habits

3 januari 2022 | 108 min

In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.

I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.

I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.

The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Introducing Habits; New Programs

(00:02:46) Sponsors: LMNT & Waking Up

(00:06:52) Habits versus Reflexes, Learning, Neuroplasticity

(00:08:51) Goal-Based Habits vs. Identity-Based Habits

(00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction

(00:16:07) Linchpin Habits

(00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence

(00:22:55) Automaticity

(00:24:03) Tool 1: Applying Procedural Memory Visualizations

(00:27:48) Hebbian Learning, NMDA receptors

(00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum

(00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength

(00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1

(00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2

(00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3

(01:01:34) Habit Flexibility

(01:04:57) Should We Reward Ourselves? How? When? When NOT to.

(01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing

(01:18:22) Tool 5: The 21-Day Habit Installation & Testing System

(01:28:26) Breaking Habits: Long-Term (Synaptic) Depression

(01:35:49) Notifications Don’t Work

(01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”

(01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction

(01:45:28) Conclusion & Synthesis

(01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

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Dr. David Sinclair: The Biology of Slowing & Reversing Aging

27 december 2021 | 128 min

In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.

In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. David Sinclair, Harvard Medical School

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging

00:10:23 What Causes Aging? The Epigenome

00:15:53 Cosmetic Aging

00:17:15 Development Never Stops, Horvath Clock

00:20:12 Puberty Rate as a Determinant of Aging Rate

00:23:00 Fasting, Hunger & Food Choices

00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy

00:34:50 Caffeine, Electrolytes

00:35:56 Blood Glucose & the Sirtuins; mTOR

00:37:55 Amino Acids: Leucine, “Pulsing”

00:44:35 Metformin, Berberine

00:50:29 Resveratrol, Wine

00:53:20 What Breaks a Fast?

00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing

01:09:10 Are Artificial Sweeteners Bad for Us?

01:12:04 Iron Load & Aging

01:15:05 Blood Work Analysis

01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary

01:26:02 Amino Acids, Plants, Antioxidants

01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen

01:40:35 Neuroplasticity & Neural Repair

01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”

01:48:07 Obesity & How It Accelerates Aging, GnRH

01:52:10 Methylation, Methylene Blue, Cigarettes

01:56:17 X-Rays

01:59:00 Public Science Education, Personal Health

02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com

02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram

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Science of Social Bonding in Family, Friendship & Romantic Love

20 december 2021 | 91 min

This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups

00:03:10 Sponsors: AG1, LMNT & Waking Up

00:07:08 Social Bonding as a Biological Process

00:10:03 Social Isolation

00:13:32 Social Homeostasis & Neural Circuits for Social Drive

00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive

00:22:48 What Is Social Homeostasis & Dopamine

00:27:00 When We Lack Social Interactions: Short- Versus Long-Term

00:28:10 Introverts & Extroverts

00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies

00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger

00:37:33 Tools

00:38:05 Socializing & Food Appetite: Crossover Craving

00:42:45 Falling in Love

00:45:05 Tools for Social Bonds: Merging Physiologies; Story

00:53:54 Childhood Attachment Patterns in Adulthood

01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment

01:06:10 Emotional Empathy & Cognitive Empathy, Arguing

01:09:45 Allan N. Schore & “Right Brain Psychotherapy”

01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue

01:16:10 Repairing Broken Bonds to Self & Others

01:18:56 Social (Media) Butterflies: Biological Basis

01:24:08 Key Points for Bonding & Understanding Social Bonds

01:27:07 Breaking Up

01:28:36 Synthesis

01:31:17 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

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Dr. David Berson: Understanding Your Brain's Logic & Function

13 december 2021 | 109 min

In this episode, my guest is Dr. David Berson, Ph.D., Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves.

Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats.

We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. David Berson

00:03:11 Sponsors: AG1, LMNT & Waking Up

00:08:02 How We See

00:10:02 Color Vision

00:13:47 “Strange” Vision

00:16:56 How You Orient In Time

00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers

00:34:45 Spending Time Outdoors Improves Eyesight

00:36:20 Sensation, Mood, & Self-Image

00:41:03 Sense of Balance

00:50:43 Why Pigeons Bob Their Heads, Motion Sickness

01:00:03 Popping Ears

01:02:35 Midbrain & Blindsight

01:10:44 Why Tilted Motion Feels Good

01:13:24 Reflexes vs. Deliberate Actions

01:16:35 Basal Ganglia & the “2 Marshmallow Test”

01:24:40 Suppressing Reflexes: Cortex

01:33:33 Neuroplasticity

01:36:27 What is a Connectome?

01:45:20 How to Learn (More About the Brain)

01:49:04 Book Suggestion, My Berson Appreciation

01:50:20 Zero-Cost Ways to Support the HLP, Guest Suggestions, Sponsors, Supplements

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Erasing Fears & Traumas Based on the Modern Neuroscience of Fear

6 december 2021 | 131 min

In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Fear, Trauma & Trauma

00:02:31 Sponsors: AG1, LMNT & Waking Up

00:06:49 What is Fear?

00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”

00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)

00:17:36 “The Threat Reflex”: Neural Circuits for Fear

00:28:24 Controlling Fear: Top-Down Processing

00:32:27 Narratives: “Protective or Dangerous”

00:35:58 Attaching Fear to Events: Classical Conditioning & Memory

00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA

00:46:10 Extinguishing (Reducing) Fears

00:50:25 Cognitive (Narrative) Therapies for Fear

00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good

01:05:28 EMDR: Eye Movement Desensitization Reprocessing

01:14:00 Social Connection & Isolation Are Chemically Powerful

01:18:23 Trans-Generational Trauma

01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin

01:39:25 How Do You Know If You Are Traumatized?

01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma

01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day

01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma

02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava

02:10:00 Synthesis

02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

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Dr. David Buss: How Humans Select & Keep Romantic Partners in Short & Long Term

29 november 2021 | 130 min

In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.

Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.

This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Dr. David Buss

00:04:27 Sponsors: AG1, LMNT & Waking Up

00:08:33 Choosing a Mate

00:13:40 Long Term Mates: Universal Desires

00:18:31 What Women & Men Seek in Long-Term Mates

00:25:10 Age Differences & Mating History

00:32:20 Deception in Courtship

00:37:30 Emotional Stability

00:38:40 Lying About Long-Term Interest

00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects

00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching

00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference

00:57:00 Long-Term vs. Short-Term Cheating, Concealment

00:59:15 Emotional & Financial Infidelity

01:04:35 Contraception

01:06:22 Status & Mating Success

01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence

01:24:13 Specificity of Intimate Partner Violence

01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.

01:27:33 Narcissism, Machiavellianism, Psychopathy

01:33:25 Stalking

01:39:15 Influence of Children on Mate Value Assessments

01:43:24 Attachment Styles, Mate Choice & Infidelity

01:46:40 Non-Monogamy, Unconventional Relationships

01:54:00 Mate Value Self Evaluation, Anxiety About the Truth

02:02:12 Self Deception

02:05:35 The Future of Evolutionary Psychology & Neuroscience

02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks

02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements

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The Science of Gratitude & How to Build a Gratitude Practice

22 november 2021 | 83 min

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction: Gratitude Science & Surprises

00:01:50 Controlling Heart Rate with Story

00:04:48 Sponsors: AG1, LMNT & Waking Up

00:09:11 Major, Long-Lasting Benefits of Gratitude Practice

00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits

00:17:50 Why We All Need an Effective Gratitude Practice

00:21:22 Neurochemistry & Neural Circuits of Gratitude

00:25:10 Prefrontal Cortex Set Context

00:30:10 Ineffective Gratitude Practices; Autonomic Variables

00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story

00:42:30 Theory of Mind Is Key

00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration

00:52:28 Narratives That Shift Brain-Body Circuits

00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving

00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation

01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day

01:05:44 Empathy & Anterior Cingulate Cortex

01:07:35 Reducing Inflammation & Fear with Gratitude

01:10:56 Serotonin, Kanna/Zembrin

01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces

01:18:50 The Best Gratitude Practices: & How To, My Protocol

01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements

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Time Perception & Entrainment by Dopamine, Serotonin & Hormones

15 november 2021 | 72 min

In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Time Perception, Note on Fasting & Supplements

00:05:28 Sponsors: AG1, LMNT & Waking Up

00:09:25 Entrainment, Circannual Entrainment, Melatonin

00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1

00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)

00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window

00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers

00:25:00 Tool 6: Ultradian (90min) Cycles & Focus

00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective

00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate

00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate

00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work

00:42:38 Example of Tool 7

00:43:38 How Sleep Deprivation Degrades Performance

00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience

00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal

00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8

00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort

00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast

01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People

01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience

01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)

01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)

01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements

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Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization

8 november 2021 | 88 min

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Duncan French

00:02:44 Sponsors: AG1, LMNT & Waking Up

00:05:44 Duncan’s Background in Exercise Science

00:11:45 How Certain Exercises Increase Testosterone

00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?

00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods

00:25:25 Training Frequency & Combining Workout Goals

00:29:35 How Stress Can Increase or Decrease Testosterone

00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth

00:46:55 Skill Development

00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition

00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance

00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis

00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”

01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)

01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance

01:12:40 Voluntarily Switching Between Different States of Arousal

01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna

01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data

01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute

01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram

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Using Your Nervous System to Enhance Your Immune System

1 november 2021 | 117 min

This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.

I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia

00:03:16 Sponsors: AG1, LMNT & Waking Up

00:07:41 Foundational Tools & Practices for a Healthy Immune System

00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System

00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)

00:21:06 The Adaptive Immune System: Antibodies

00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing

00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods

00:34:20 Some Interleukins Are Anti-Inflammatory

00:34:56 Sickness Behavior

00:39:08 Some People Seek Care When Sick, Others Want to be Alone

00:42:00 Sickness Behavior & Depression: Cytokines

00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido

00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness

00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State

00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP

01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast

01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline

01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity

01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine

01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick

01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure

01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis

01:46:09 Histamines, Mast Cells

01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing

01:53:40 Mechanistic Science & Ancient Practices

01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

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Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood

25 oktober 2021 | 133 min

In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Dr. Samer Hattar, Ph.D.

00:02:33 Sponsors: AG1, LMNT & Waking Up

00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”

00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin

00:18:55 What Blind People See

00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness

00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps

00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed

00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test

00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”

00:44:55 Evening Sunlight; Blueblocker Warning

00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness

00:53:58 Screens at Night

00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning

01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules

01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus

01:07:19 Why Do We Sleep?

01:08:17 Effects of Light on Appetite; Regular Light & Meal Times

01:18:08 Samer’s Experience with Adjusting Meal Timing

01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition

01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor

01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms

01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited

01:37:50 How Samer Got into the Study of Light

01:39:33 Clock Gene mRNAs & More Accurate Biomarkers

01:41:08 Light as Medicine

01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)

01:43:35 How to Beat Jet Lag: Light, Temperature, Eating

01:50:44 Vigor: The Consequence of Proper Timing

01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap

01:54:10 Melatonin, Pineal Calcification

01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction

01:59:08 Daylight Savings: Much Worse Than It Might Seem

02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder

02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity

02:10:52 Synthesizing This Information, Samer on Twitter, Instagram

02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research

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Nutrients for Brain Health & Performance

18 oktober 2021 | 98 min

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.

I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.

Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Food & Brain Function Introduction

00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting

00:04:36 Sponsors: AG1, LMNT & Waking Up

00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online

00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health

00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)

00:20:35 Phosphatidylserine (Tool 2: 300mg/day)

00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)

00:28:26 Hydration & Electrolytes (Tool 4)

00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)

00:32:22 Creatine for Cognition (Tool 5: 5g/day)

00:36:28 Anthocyanins, Dark Skin Berries (Tool 6: 10mg/day (Extract), 1-2 cups Berries)

00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation

00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs

00:55:25 Taste is 100% In Your Head

00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)

01:06:14 Capsule Probiotics, Brain Fog

01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism

01:12:11 Hard-Wiring & Soft-Wiring

01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context

01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)

01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)

01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars

01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)

01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements

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Effects of Fasting & Time Restricted Eating on Fat Loss & Health

11 oktober 2021 | 142 min

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans

00:06:18 Sponsors: AG1, LMNT & Waking Up

00:09:42 Neuroplasticity Protocols & Online Lecture

00:11:20 Feeding, Fasting, Performance

00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets

00:19:48 Feeding-Induced Health Conditions

00:25:33 Time Restricted Eating: When We Eat Is Vital

00:29:45 The Eight Hour Feeding Window

00:31:26 Feeding Deep Into the Night Is Bad (In Humans)

00:36:33 Liver Health

00:39:45 Time Restricted Feeding Protocol: Rules

00:41:35 When to Start & Stop Eating

00:45:38 Gastric Clearance, Linking Fasting to Sleep

00:52:35 Effects of Specific Categories of Food

00:55:40 Precision In Fasting: Protocol Build

00:59:30 4-6 Hour Feeding Windows

01:03:08 Protein Consumption & Timing for Muscle

01:08:13 How to Shift Your Eating Window

01:13:20 Glucose Clearing, Exercise & Compounds

01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways

01:27:40 Gut Health: Fasting, Clock Genes and Microbiota

01:29:15 Non-Alcoholic Fatty Liver

01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol

01:38:40 Fertility

01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting

01:43:20 Eating Every-Other-Day

01:45:29 Adherence

01:47:15 Mental Focus & Clarity

01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase

01:53:15 What Breaks a Fast? Rules & Context

01:58:50 Artificial Sweeteners, Plant-Based Sweeteners

02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt

02:06:42 My Circadian Clock, Zero-App

02:08:20 Odd (But Common) Questions

02:09:23 Effects of Sauna & Dehydration on Blood Glucose

02:11:12 The Ideal Fasting Protocol

02:24:00 More Resources, Ways to Support Us, Supplements

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Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health

4 oktober 2021 | 109 min

This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Dr. Craig Heller, Physiology & Performance

00:02:20 Sponsors: AG1, LMNT & Waking Up

00:06:45 Cold Showers, Ice Baths, Cryotherapy

00:10:45 Boundary Layers

00:11:55 Cooling Before Aerobic Activity to Enhance Performance

00:14:45 Anaerobic Activity Locally Increases Muscle Heat

00:16:45 Temperature Gates Our Energy Use

00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail

00:22:10 Cooling Off: Most Methods are Counterproductive

00:26:43 Exercise-Induced Brain Fog

00:27:45 Hyperthermia

00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face

00:38:00 Cooling Your Brain via The Upper Face; Concussion

00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms

00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling

00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling

00:51:00 Enhancing Endurance with Proper Cooling

00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling

00:58:20 How You Can Use Palmer Cooling to Enhance Performance

01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area

01:04:40 Hypothermia Story, Ideal Re-Heating Strategy

01:11:40 Paw-lmer Cooling for Dog Health & Performance

01:12:45 Warming Up, & Varying Temperature Around the Body

01:17:35 Cooling-Enhanced Performance Is Permanent

01:19:55 Anabolic Steroids versus Palmer Cooling

01:24:00 Female Athletic Performance

01:25:18 Shivering & Cold, Metabolism

01:26:55 Studies of Bears & Hibernation, Brown Fat

01:31:10 Brown Fat Distribution & Activation In Humans

01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache

01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis

01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance

01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks

01:48:44 Synthesis

01:49:30 Supporting the Podcast & Scientific Research

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Controlling Your Dopamine For Motivation, Focus & Satisfaction

27 september 2021 | 134 min

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine

00:05:04 Sponsors: AG1, LMNT & Waking Up

00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators

00:09:58 What Dopamine (Really) Does

00:15:30 Two Main Neural Circuits for Dopamine

00:18:14 How Dopamine Is Released: Locally and Broadly

00:22:03 Fast and Slow Effects of Dopamine

00:25:03 Dopamine Neurons Co-Release Glutamate

00:28:00 Your Dopamine History Really Matters

00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience

00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines

00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise

00:46:46 Tool 4 Caffeine Increases Dopamine Receptors

00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”

00:56:46 Your Pleasure-Pain Balance & Defining “Pain”

01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine

01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release

01:15:28 Smart Phones: How They Alter Our Dopamine Circuits

01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention

01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection

01:24:20 Caffeine & Neurotoxicity of MDMA

01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits

01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses

01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine

01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation

01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine

01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine

01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours

01:55:36 Pornography

01:56:50 Wellbutrin & Depression & Anxiety

01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning

02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity

02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am

02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy

02:08:20 Tool 14 Huperzine A

02:10:02 Social Connections, Oxytocin & Dopamine Release

02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application

02:14:22 Zero-Cost & Other Ways To Support Podcast & Research

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Dr. Matthew Johnson: Psychedelics for Treating Mental Disorders

20 september 2021 | 169 min

This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Dr. Matthew Johnson

00:02:27 Sponsors: AG1, LMNT & Waking Up

00:06:40 ‘Psychedelics’ Defined

00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception

00:19:56 Serotonin & Dopamine

00:23:50 Ketamine & Glutamate

00:28:00 An Example Psychedelic Experiment

00:37:30 ‘Letting Go’ with Psychedelics

00:44:10 Our Mind’s Eye

00:48:00 Redefining Your Sense of Self

00:58:56 Exporting Psychedelic Learnings to Daily Life

01:04:36 Flashbacks

01:12:10 Ayahuasca, ASMR, Kundalini Breathing

01:15:54 MDMA, DMT

01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis

01:38:15 Micro-Dosing

01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials

02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation

02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury

02:27:45 Shifting Trends in Psychedelic Research, Academic Culture

02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork

02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements

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ADHD & How Anyone Can Improve Their Focus

13 september 2021 | 135 min

In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.

I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).

The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction & Note About Diagnosis

00:03:44 Sponsors: AG1, LMNT & Waking Up

00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults

00:13:00 Attention & Focus, Impulse Control

00:14:57 Hyper-focus

00:16:45 Time Perception

00:18:25 The Pile System

00:20:00 Working Memory

00:24:10 Hyper-Focus & Dopamine

00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks

00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse

00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil

00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine

00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus

00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study

00:56:35 Elimination Diets & Allergies In ADHD

01:04:46 Omega-3 Fatty Acids: EPAs & DHAs

01:07:00 Modulation vs Mediation of Biological Processes

01:10:50 Attentional Blinks

01:16:56 Open Monitoring & 17-Minute Focus Enhancement

01:22:50 Blinking, Dopamine & Time Perception; & Focus Training

01:30:10 Reverberatory Neural & Physical Activity

01:33:40 Adderall, Ritalin & Blink Frequency

01:35:00 Cannabis

01:37:30 Interoceptive Awareness

01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers

01:48:05 DHA Fatty Acids, Phosphatidylserine

01:50:54 Ginko Biloba

01:51:45 Modafinil & Armodafinil: Dopamine Action & Orexin

01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC

01:59:04 L-Tyrosine, (PEA) Phenylethylamine

02:01:23 Racetams, Noopept

02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology

02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids

02:14:30 Synthesis/Summary

02:16:10 Support for Podcast & Research, Supplement Resources

Disclaimer & Dislcosures

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Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging

6 september 2021 | 133 min

In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.

Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks

I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction: Fasting, & Defining Healthy Eating

00:08:55 Morning Protein Is Important

00:22:21 Sponsors: AG1, LMNT & Waking Up

00:26:29 Defining & Diagnosing Eating Disorders

00:29:00 Anorexia Nervosa (Overview & Myths)

00:33:44 Bulimia (Overview & Myths)

00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica

00:39:44 What is Hunger? What is Satiety?

00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating

00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity

00:50:30 Why We Overeat

00:55:30 Homeostasis & Reward Systems/Decisions

00:59:58 Anorexia

01:04:28 The Cholesterol Paradox

01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia

01:09:44 Chemical Imbalances, Serotonergic Treatments

01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content

01:18:28 Brain Areas for Reward Based Decision Making vs. Habits

01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation

01:28:30 How Do You Break a Habit?

01:33:23 Family Based Models, Cognitive Behavioral Therapy

01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine

01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT

01:43:23 Distorted Self Image in Anorexia

01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone

01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin

01:58:00 Direct Brain Stimulation: Nucleus Accumbens

02:04:28 Anorexia/Reward vs. Bulimia/Binging

02:05:45 Healthy Eating Revisited

02:10:55 Synthesis, Body Dysmorphias

02:14:15 Support: Podcast, & Research Studies

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Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will

30 augusti 2021 | 88 min

In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction: Dr. Robert Sapolsky

00:02:25 Sponsors: AG1, LMNT & Waking Up

00:06:30 Stress: Short & Long-Term, Good & Bad

00:09:11 Valence & Amygdala

00:11:00 Testosterone: Common Myths vs. Actual Truths

00:15:15 Behaviors that Affect Testosterone

00:17:20 Mindsets & Contexts that Affect Testosterone

00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels

00:22:30 Aggression: Male-Female, Female-Male, & Female-Female

00:24:05 Testosterone: The Challenge Hypothesis

00:29:20 How Dopamine Impacts Testosterone & Motivation

00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY

00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping?

00:42:15 Stress Mitigation & Our Sense of Control

00:51:35 How Best to Buffer Stress

00:57:04 Power of Perception, Choice & Individual Differences

01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy

01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking

01:13:17 Do We Have Free Will?

01:20:50 How to Apply Knowledge & Learning

01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will”

01:28:27 Reflections, Support of Podcast, & Supporting Stress Research

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Understanding & Conquering Depression

23 augusti 2021 | 120 min

This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)

00:07:25 Sponsors: AG1, LMNT & Waking Up

00:11:15 Major Depression

00:18:40 “Anti-Self” Confabulation

00:21:42 Autonomic (Vegetative) Symptoms of Depression

00:26:58 Norepinephrine, Dopamine & Serotonin

00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors

00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions

00:39:33 Physical & Emotional Pain are Linked: Substance P

00:41:50 Hormones & Depression: Thyroid & Cortisol

00:46:50 Genetic Susceptibility to Depression: Impact of Stress

00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills

00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2)

00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.

00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*

01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid

01:05:25 Protocol 4: How Exercise Offsets Depression

01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA Receptors*

01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function

01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*

01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)

01:54:50 Summary of Protocols Covered

02:00:10 Support & Additional Resources

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Dr. Anna Lembke: Understanding & Treating Addiction

16 augusti 2021 | 120 min

This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation.

We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.

This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Anna Lembke, Addiction Expert

00:02:42 Disclaimer & Sponsors: AG1, LMNT & Waking Up

00:07:00 Dopamine, Happiness & Impulsivity

00:15:56 What Is Pleasure?

00:18:20 Addiction, Boredom & Passion for Life

00:24:00 Pain-Pleasure Balance Controls Addiction

00:29:10 Dopamine Deficits, Anhedonia

00:30:47 Are All Addictions the Same?

00:35:38 Boredom & Anxiety Lead to Creativity

00:40:35 Finding Your Passion Starts with Boredom & Action Steps

00:50:05 How to Break an Addiction

00:55:25 Relapse, Craving & Triggers

01:07:40 Can People Get Addicted To “Sobriety”?

01:11:45 Are We All Wired for Addiction?

01:15:57 Bizarre Addiction

01:18:14 Recovered Addicts Are Heroes

01:20:10 Lying, Truth Telling, Guilt & Shame

01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA

01:40:20 Social Media Addiction

01:51:25 Narcissism

01:53:30 Goal Seeking, Success & Surprise

01:58:10 Reciprocity

02:01:15 Closing Comments, Resources

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How to Control Your Sense of Pain & Pleasure

9 augusti 2021 | 133 min

This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described.

Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Skin, Pain, Pleasure

00:01:50 Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)

00:07:29 Sponsors: AG1, LMNT & Waking Up

00:12:04 Pleasure & Pain, & Skin Sensors

00:18:13 Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals

00:22:16 Two-Point Discrimination, Dermatomes

00:28:11 Thoughts & Genes That Make Physical Pain Worse

00:33:45 Expectations, Anxiety, & Pain Threshold

00:40:27 Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water

00:45:22 Protocol 3: Heat Is Absolute

00:48:10 Injury & Pain

00:52:04 Protocol 4: Plasticity of Pain: Key Role of Vision

00:58:08 Sensing Disparate Body Parts As Merged

01:01:00 Pain “Syndromes”, Psychogenic Fever, “Psychosomatics”

01:04:40 Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine

01:12:24 Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate

01:17:27 Acupuncture: Mechanism, Non-Responders, Itch & Inflammation

01:28:20 Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com)

01:30:00 Protocol 8: Pressure-Based Pain Relief, “Gate Theory of Pain (Relief)”

01:37:53 Redheads & Pain Thresholds, Endogenous Opioids

01:44:02 Protocol 8: Love & Pain, Dopamine

01:49:23 Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin

01:51:40 Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine)

01:55:40 Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines

01:59:40 Pleasure-Pain Balance

02:01:24 Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time

02:06:40 Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG

02:08:40 Direction of Touch: Pleasure Versus Pain, Arousal & Touch “Sensitivity”

02:13:00 Synthesis & How to Conceptualize Pain and Pleasure, Support

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Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep

2 augusti 2021 | 183 min

In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introducing Dr. Matt Walker

00:02:16 Sponsors: AG1, LMNT & Waking Up

00:06:00 What Is Sleep?

00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'

00:16:15 Slow Wave Sleep aka 'Deep Sleep'

00:24:00 Compensating For Lost Sleep

00:32:20 Waking in the Middle Of The Night

00:39:48 Uberman (Not Huberman!) Sleep Schedule

00:42:48 Viewing Morning Sunlight

00:49:20 Caffeine

01:07:54 Alcohol

01:14:30 Growth Hormone & Testosterone

01:16:14 Emotions, Mental Health & Longevity

01:20:40 Books vs. Podcasts

01:21:20 Lunchtime Alcohol

01:25:00 Marijuana/CBD

01:36:00 Melatonin

01:54:14 Magnesium

01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin

02:15:00 Tryptophan & Serotonin

02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)

02:28:23 Is It Possible To Get Too Much Sleep?

02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships

02:47:30 Unconventional Yet Powerful Sleep Tips

02:59:10 Connecting to & Learning More from Dr. Walker

03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support

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How to Optimize Your Brain-Body Function & Health

26 juli 2021 | 109 min

This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Your Sense of Self: Interoception

00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:08:22 Main Drivers of Feelings & Performance

00:11:45 Brain-Body: A Mechanical & Chemical Dialogue

00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue

00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing

00:29:08 Sensing Lung Pressure: Piezo Receptors

00:30:54 Carbon Dioxide, From Air to Blood

00:34:02 Protocol 5: Alert While Calm

00:40:50 Baroreceptors: Hering-Breuer Reflex

00:42:47 Gut Volume & The Desire to Open Your Mouth

00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting

00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar

00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients

00:58:58 Gut Acidity (Is Good)

01:02:20 Improving Nasal Microbiome

01:04:13 Inflammation & Microbiome: Fiber vs. Fermented

01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods

01:13:10 Leaking Guts, Auto-Immune Function & Glutamine

01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin

01:18:30 Probiotics & Brain Fog

01:21:45 Nausea: Happens in Your Brain; Area Postrema

01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.

01:30:40 Fever: Triggers and Control Knobs: OVLT

01:37:00 Protocol 10: Cooling the Blood Properly

01:38:53 Sensing Feelings, Vagus Nerve, Stress

01:41:50 Mental Emotions Reflect Bodily Conditions

01:45:00 Sensing Other People’s Emotions via the Body

01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat

01:50:40 Conclusions & Resources

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Dr. Lex Fridman: Machines, Creativity & Love

19 juli 2021 | 180 min

Maximizing Productivity, Physical & Mental Health with Daily Tools

12 juli 2021 | 124 min

In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity

00:04:23 Sponsors: AG1, LMNT & Waking Up

00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum

00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)

00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning

00:22:43 What To Do If You Can’t View The Sun: Blue Light

00:26:50 Protocol 4: Hydrate Correctly

00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking

00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon

00:32:30 What Actually Breaks A Fast & What Doesn’t?

00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea

00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise

00:48:30 Optimal Time of Day To Do Hard Mental Work

00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio

01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC

01:10:00 Protocol 9: Eat For Brain Function & Mood

01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range

01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com

01:31:15 Protocol 12: Hydrate Correctly, Nap Rules

01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine

01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep

01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work

01:55:00 Protocol 16: Preventing Middle of the Night Waking

01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep

02:05:20 Neural Network, Supplement Sources, Sponsors

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The Science of Hearing, Balance & Accelerated Learning

5 juli 2021 | 121 min

This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects".

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Overview of Topics

00:02:20 Protocol: New Data for Rapid Learning

00:09:10 Introduction: Hearing & Balance

00:09:30 Sponsors: AG1, LMNT & Waking Up

00:13:53 How We Perceive Sounds

00:21:56 Your Hearing Brain (Areas)

00:23:48 Localizing Sounds

00:28:00 Ear Movement: What It Means

00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation

00:35:30 Binaural Beats: Do They Work?

00:43:54 White Noise Can Enhance Learning & Dopamine

00:51:00 Headphones

00:55:51 White Noise During Development: Possibly Harmful

01:03:25 Remembering Information, & The Cocktail Party Effect

01:12:55 How to Learn Information You Hear

01:18:10 Doppler

01:22:43 Tinnitus: What Has Been Found To Help?

01:30:40 Aging: How Big Are Your Ears?

01:35:00 Balance: Semi-Circular Canals

01:40:35 A Vestibular Experiment

01:43:15 Improve Your Sense of Balance

01:48:55 Accelerating Balance

01:51:55 Self-Generated Forward Motion

01:56:25 Dizzy versus Light-Headed

01:58:38 Motion Sickness Solution

02:01:23 Synthesis

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Dr. Karl Deisseroth: Understanding & Healing the Mind

28 juni 2021 | 120 min

Dr. Karl Deisseroth, MD, PhD, is a clinical psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:03:47 Sponsors: AG1, LMNT & Waking Up

00:07:41 Using Language to Understand the Mind

00:12:19 Blood Tests For Mental Disease

00:13:38 The Largest Challenges Facing Treatment of Mental Health

00:20:21 Predicting Depression & Suicide

00:22:47 Drugs That Work for Brain Illness

00:27:01 What Would A Cure For the Broken Mind Look Like?

00:32:23 Channelopsins: Tools For Understanding & Treating the Mind

00:39:10 Curing Blindness with Channelopsins

00:41:58 Why Karl Became a Scientist

00:47:10 Vagus Nerve In Depression

00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins

00:58:34 Using the Dialogue with Patients to Guide Treatment

01:00:52 How Our Eyes Reveal Our Mental Health

01:06:04 Controlling Structures Deep In the Brain

01:08:23 The Most Effective Drugs Often Have the Most Side Effects

01:09:50 Do Psychiatrists Take the Drugs They Prescribe

01:14:15 Moving From Experimental Tools To Novel Treatments

01:16:00 Brain-Machine Interfaces & Neuralink

01:19:30 ADHD & Dr. Deisseroth’s Approach To Focusing His Mind

01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family

01:35:41 New Ways of Exploring Brains: CLARITY

01:38:49 What Is Special About the Human Brain?

01:46:03 Psychedelics

01:54:12 MDMA

01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions”

01:59:42 Connecting with Dr. Deisseroth on Twitter

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How Smell, Taste & Pheromone-Like Chemicals Control You

21 juni 2021 | 116 min

This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other

00:09:10 Vision Protocols Recap (Brief) & Correction

00:12:20 Color Vision: Excellent Resource: What is Color? (The Book)

00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin

00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido

00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells

00:24:40 Smells & Memory: Why They Are So Powerfully Associated

00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty

00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better

00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste

00:35:50 Smelling Salts, Ammonia & Adrenaline

00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better

00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell

00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships

00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery

00:53:33 Using Smell To Immediately Becoming Physically Stronger

00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness

00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways

00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk

01:03:00 Skunks, Costello, All Quiet On The Western Front

01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex

01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation

01:13:48 Our 6th Sense of Taste: FAT Sensing

01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration

01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity

01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas

01:25:05 Eating More Plants Versus Eating More Meat, Cravings & Desire

01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries

01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods

01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods

01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture

01:39:00 How Processed Food Make You Crave More Processed Foods

01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet

01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females

01:46:40 Do Women Influence Each Others Menstrual Cycles?

01:49:19 Recognizing the Smell Of Your Romantic Partner

01:50:30 Differences In Odor Detection Ability, Effects Of Hormones

01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior

01:56:40 Summary

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The Science of Vision, Eye Health & Seeing Better

14 juni 2021 | 106 min

This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors:

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1 & LMNT

00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy

00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better

00:10:35 Our Eyes: What They Really Do, & How They Work

00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells

00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light

00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)

00:24:05 Everything You See Is A Best Guess, Blind Spots

00:25:50 Depth Perception

00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes

00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology

00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day

00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens

00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”

00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily

00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down

00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)

01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds

01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day

01:06:05 Protocol 8: Smooth Pursuit

01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week

01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision

01:16:20 Dry Eyes; Blinking, Protocol 11

01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12

01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training

01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain

01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision

01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow

01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision

01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics

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How to Build Endurance in Your Brain & Body

7 juni 2021 | 121 min

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

Thank you to our sponsors:

Timestamps

00:00:00 Introduction

00:05:45 Why Everyone Should Train Endurance

00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network

00:11:28 How To Maintain Muscle

00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function

00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones

00:18:00 The Vital Need For Oxygen: But Why?

00:19:00 What Allows Us To Endure (Anything)?

00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting

00:22:50 Why You Quit: It IS All In Your Mind

00:27:19 The “90% Mental” Myth

00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)

00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key

00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity

00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)

00:37:15 The 4 Kinds of Endurance

00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience

00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component

00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing

00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement

00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain

01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic

01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key

01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization

01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems

01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume

01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?

01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts

01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears

01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful

01:31:00 Increasing Motivation & Adrenaline

01:32:10 Eliminating the “Side Cramp” With Physiological Sighs

01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use

01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink

01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training

01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training

01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training

01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing

01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine

01:56:00 Programming Examples; Concurrent Training

01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine

02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

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Science of Muscle Growth, Increasing Strength & Muscular Recovery

31 maj 2021 | 120 min

How to Lose Fat With Science-Based Tools

24 maj 2021 | 110 min

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:06:00 Fat Loss: The Key Role of Neurons

00:08:44 The First Law of Fat Loss

00:11:00 Neurons Connect To Fat! (& That Really Matters)

00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid

00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss

00:23:08 Our Brain Talks To Our Fat

00:25:00 The Most Incredible & Dangerous Fat Loss Agent

00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation

00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands

00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss

00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”

00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss

00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat

00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver

00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”

00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)

00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers

00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal

01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat

01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss

01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/

01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.

01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?

01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.

01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat

01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.

01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation

01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector

01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation

01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns

01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide

01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution

01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool

01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant

01:44:35 Acetyl-L-Carnitine: Facilitates Fat Oxidation

01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss

01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback

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How to Learn Skills Faster

17 maj 2021 | 107 min

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 : https://athleticgreens.com/huberman

Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:06:28 Skill Acquisition: Mental & Physical

00:08:40 Clarification About Cold, Heat & Caffeine

00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment

00:16:08 Physical Skills: Open-Loop Versus Closed-Loop

00:18:50 Three Key Components To Any Skill

00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior

00:23:30 Upper Motor Neurons for Deliberate Movement & Learning

00:25:00 Lower Motor Neurons Control Action Execution

00:25:26 What To Focus On While Learning

00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth

00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment

00:34:00 Learning To Win, Every Time

00:39:26 Errors Solve the Problem of What To Focus On While Trying to Learn Skills

00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad

00:44:40 The Framing Effect (& Protocol Defined)

00:46:10 A Note & Warning To Coaches

00:48:30 What To Do Immediately After Your Physical Skill Learning Practice

00:53:48 Leveraging Uncertainty

00:56:59 What to Pay Attention To While Striving To Improve

01:04:45 Protocol Synthesis Part One

01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained

01:11:06 How To Move From Intermediate To Advanced Skill Execution Faster: Metronomes

01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators

01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)

01:22:02 Protocol For Increasing Limb Range of Motion, Immediately

01:28:30 Visualization/Mental Rehearsal: How To Do It Correctly

01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)

01:35:34 Imagining Something Is Very Different Than Actually Experiencing It

01:37:58 Cadence Training & Learning “Carryover”

01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC

01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization

01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions

01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks

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Supercharge Exercise Performance & Recovery with Cooling

10 maj 2021 | 80 min

This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT

(00:05:08) Physical Performance & Skill Learning

(00:06:40) Optimal Learning Protocol (Recap): 4 Steps

(00:08:31) Variables Impacting Physical Performance

(00:10:00) Temperature Is the Dominant Variable

(00:12:08) Understanding Mechanism Is Key

(00:13:42) Heat: The Enemy of All Performance (& Why)

(00:16:30) Blood Flow & Sweating & Piloerection

(00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated

(00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability

(00:26:42) Heat Induced Confusion & Death

(00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body

(00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin

(00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!

(00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance

(00:38:35) ATP, Pyruvate Kinase & Heat

(00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold

(00:43:45) Increasing Endurance, Willpower & Persistence

(00:46:33) Cardiac Drift, & Moving the ”I Quit” Point

(00:50:44) Deliberate Heating: Myths and Better Protocols

(00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance

(00:59:23) How To Use Cold To Recover Faster & More Thoroughly

(01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.

(01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter

(01:09:44) Are Stimulants Counter Productive For Performance? It Depends.

(01:12:00) The Caffeine Rule & “Caffeine Adaptation”

(01:14:20) NSAIDs for Training: Performance Enhancements & Risks

(01:17:00) The Best Way to Explore Your Own “Parameter Space”

(01:18:35) Tools: How To Try

(01:21:35) Cost-Free Support, & Additional Support & Resources

Title Card Photo Credit: Mike Blabac

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Boost Your Energy & Immune System with Cortisol & Adrenaline

3 maj 2021 | 103 min

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:05:41 Energy & Your Immune System, & Learning Faster

00:08:34 Why & How Intermittent Fasting Increases Growth Hormone

00:11:56 Why Your Stomach Growls

00:13:09 Hot Baths & Hormones

00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol

00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen

00:17:54 Adrenaline (Epinephrine) Is Your (Immune System’s) Best Friend

00:18:48 Cortisol Basics In Two (Actually 1) Minute/s

00:19:48 Adrenaline Basics In Two Minutes

00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities

00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity

00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good

00:35:00 Does Mindset During Stress Matter?

00:36:15 Protocols: Adrenaline Breathing Described

00:39:00 Practices To Increase Energy Without Increasing Stress

00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools

00:55:11 Timing Thyroid Release For Energy

00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning

01:02:45 An Optimal Learning Protocol

01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”

01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”

01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops

01:14:00 Bombesin: Energy Without Eating

01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced Graying

01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of

01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)

01:28:50 Apigenin: Anti-Cortisol

01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)

01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental

01:39:00 Prescription Compounds

01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body

01:42:11 Ways To Apply Knowledge Presented Today

01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”

https://www.thorne.com/u/huberma n

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How to Control Your Metabolism by Thyroid & Growth Hormone

26 april 2021 | 106 min

This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed.

Supplements from Thorne

Timestamps

(00:00:00) Introduction

(00:06:05) Thyroid & Growth Hormone

(00:08:44) Food Shapes: Do They Matter?

(00:11:43) Stevia: Naming & Impact

(00:13:30) Metabolism 101: Your Brain the Furnace

(00:17:33) Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary

(00:21:04) Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues

(00:22:45) Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function

(00:26:05) How Much Iodine Do We Need? By Food, Supplement or Ocean Air

(00:28:09) Selenium For Thyroid: Brazil Nuts & Other Valuable Sources

(00:33:05) Selenium For Pregnancy, Prostate Cancer Risk, Acne

(00:35:20) “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine

(00:39:00) Other Benefits of Iodine: Reducing Inflammation

(00:41:00) Why & How Increased Thyroid Increases Metabolism

(00:42:12) What To Eat To Support Your Brain

(00:43:00) Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)

(00:44:35) Menstruation: Thyroid Carbohydrate & Sugar Craving

(00:45:33) Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain

(00:48:39) Growth Hormone: What, Why & How

(00:51:18) Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy

(00:53:40) How To Powerfully Increase Growth Hormone: Know The Natural Triggers

(00:54:49) Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep

(00:55:43) Delta Wave Brain Activity Is the Trigger For Growth Hormone Release

(00:58:25) LOW Doses of Melatonin Supplementation For Increasing GH Release

(01:01:00) Book: Altered Traits, Binaural Beats? Delta Waves Access

(01:04:35) Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups

(01:08:40) Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release

(01:10:36) Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer

(01:14:10) Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine

(01:18:20) Arginine & Exercise Together Can Be Counter-Productive

(01:19:50) L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution

(01:23:09) Growth Hormone Changes Across The Lifespan: No One Escapes

(01:26:00) Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone

(01:29:20) Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)

(01:34:30) 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin

(01:36:00) Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.

(01:42:25) Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone

(01:44:00) Zero Cost & Other Ways to Support Our Podcast; & Thank You!

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How Hormones Control Hunger, Eating & Satiety

19 april 2021 | 100 min

This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more.

Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin".

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberma n

Supplements from Thorne

https://www.thorne.com/u/huberman

Timestamps

(00:00:00) Introduction

(00:06:59) Hunger: Neural & Hormonal Control

(00:08:32) Chewing & Hunger

(00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger

(00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones

(00:16:28) Anorexia & Extreme Overeating

(00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)

(00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism

(00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control

(00:24:40) Meal Timing Determines Hunger, Not the Other Way Around

(00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting

(00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule

(00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!”

(00:34:55) Eating For Amino Acids, Fatty Acids & Sugar

(00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings

(00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing

(00:49:32) “A Calorie Is NOT A Calorie” After All

(00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia

(00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon

(01:02:40) Movement, Exercise & GLUT-4

(01:04:50) Why Sugar Stimulates Your Appetite

(01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity

(01:07:55) High-Intensity Exercise, Glycogen & Metabolism

(01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals

(01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin

(01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores

(01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc

(01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity

(01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones

(01:28:10) Diabetes, Filtering Blood, Sweet Urine

(01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes

(01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone

(01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast

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How to Optimize Testosterone & Estrogen

12 april 2021 | 119 min

In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:00:26 Sponsors: AG1, LMNT & Waking Up

00:05:50 Hormone Optimization

00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health

00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios

00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine

00:20:58 Testosterone and Libido Pre-Ovulation

00:21:48 Estrogen and Sexual Receptivity; Libido In Males

00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence

00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding

00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios

00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin

00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6

00:33:20 How Exactly Do Behaviors Change Hormones?

00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition

00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone

00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects

00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios

00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise

00:56:30 Light Viewing Patterns and Hormones: Dopamine, GnRH

00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency

01:04:39 Specificity of Hormone Effects

01:06:03 Temperature: Cold and Hot Gonads

01:14:10 How To Exercise: Types, Effort Level, Sequencing

01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters

01:24:41 Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms

01:33:18 Nutrients That Optimize The Foundation For Hormones

01:36:00 Opioids as Severe Hormone Disruptors

01:37:23 Testes, Antlers and Ovaries

01:38:50 Creatine and Increasing DHT (Dihydrotestosterone)

01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali

01:43:23 Nettles, Prostate, Boron, and Blood Brain Barrier

01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal

01:47:43 Ecdysteroids: Mimic Mammalian Hormones

01:51:50 Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis

01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu

01:59:17 Summary: And Note About Additional Related Topic Coverage Coming

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How Hormones Shape Sexual Development

5 april 2021 | 95 min

In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:00:30 AG1, LMNT & Waking Up

00:06:47 Announcement: Mood Meter App Works Again

00:08:00 Maximizing Learning from the Podcast

00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles

00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior

00:14:15 Hormones Basics

00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex

00:17:50 Y Chromosome Inhibition of Feminization

00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone

00:19:45 Hormonal Sex, Morphological Sex

00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes

00:23:06 Masculinization, Feminization, Demasculinization, Defeminization

00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development

00:27:03 Secondary Sexual Characteristics

00:27:43 Penis Sprouting: Guevedoces

00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain

00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes

00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals

00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.

00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline

00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS

00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone

00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults

00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles

01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase

01:06:39 Creatine & DHT/Hair Loss

01:08:20 Predicting Aging Rates By Pubertal Rates

01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione

01:14:26 Intersex Moles

01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”

01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation

01:29:13 Brain Dimorphisms with Sexual Orientation

01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers

01:35:06 The Path Forward & A Warning

01:35:55 Support & Your Questions

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The Science of Emotions & Relationships

29 mars 2021 | 98 min

In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Timestamps

00:00:00 Introduction

00:00:32 Sponsors: AG1, LMNT & Waking Up

00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link

00:07:40 Emotions: Subjective Yet Tractable

00:10:53 To Understand Your Emotions: Look At Infancy & Puberty

00:15:21 Your First Feeling Was Anxiety

00:17:36 What Are “Healthy Emotions”?

00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App

00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself

00:24:00 You Are An Infant: Bonds & Predictions

00:27:57 Attachment Style Hinges On How You Handle Disappointment

00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)

00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic

00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias

00:42:19 Getting Out Of Your Head: The Attentional Aperture

00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive

00:47:58 Bodyfat & Puberty: The Leptin Connection

00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage

00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent

00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds

01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal

01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet

01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies

01:14:18 Left Brain = Language, Right Brain = Spatial Awareness

01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody

01:18:32 Oxytocin: The Molecule of Synchronizing States

01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior

01:23:00 Promoting Trust & Monogamy

01:27:00 Ways To Increase Oxytocin

01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities

01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body

01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience

01:36:43 MDMA and Other Psychedelic Compounds: Building A Framework

01:38:54 Roundup, Various Forms of Support

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How to Increase Motivation & Drive

22 mars 2021 | 85 min

This episode explains the science of motivation and drive. I describe how dopamine — a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:00:30 Sponsors: AG1, LMNT & Waking Up

00:04:22 Announcement: Spanish Subtitles

00:05:06 Emotions, Addiction & Mindset

00:06:22 Motivation & Movement: The Dopamine Connection

00:07:29 A Double-Edged Dopamine Blade

00:08:56 Dopamine Fundamentals: Precursor to Adrenalin

00:10:15 The Reward Pathway: An Accelerator & A Brake

00:12:10 Motivation = Pleasure Plus Pain

00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine

00:16:15 Subjective Control of Dopamine Release

00:17:40 Social Media and Video Games

00:18:15 Addiction & Dopamine: Progressively Diminishing Returns

00:18:48 Novelty, Sensation-Seeking & Anticipation

00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails

00:23:11 Desire Scales With Pain: The Yearning Function

00:24:43 The Croissant Craving Circuit

00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus

00:26:26 In Your Skin Or Out In the World

00:27:25 Cannabinoids Lethargy & Forgetfulness

00:28:15 The Almond Meditation

00:29:30 Drugs That Shift Exteroception Versus Interoception

00:30:36 Emotional Balance, Active & Passive Manipulation

00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs

00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself

00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods

00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin

00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors

00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs

00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine

00:48:00 The Chemistry of “I Won, But Now What?”

00:49:00 Healthy Emotional Development: Child and Parent

00:50:03 Never Say “Maybe” (Reward Prediction Error)

00:52:02 Surprise!

00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?

00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy

00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine

01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity

01:03:55 Leveraging Dopamine Schedules

01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment

01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them

01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase

01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)

01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them

01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation

01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon

01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

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How Foods & Nutrients Control Our Moods

15 mars 2021 | 101 min

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:05:00 Emotions: Aligning Mind & Body

00:06:41 Nutrients, Neurochemicals and Mood

00:08:39 Primitive Expressions and Actions

00:12:30 The Vagus Nerve: Truth, Fiction, Function

00:15:45 “Vagus Stimulation”: A Terrible Concept

00:16:35 Polyvagal Theory

00:18:27 Vagus Senses Many Things, & Moves Our Organs

00:19:35 Sugar Sensing Without Perception of Sweetness

00:23:00 Eating-Induced Anxiety

00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”

00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More

00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement

00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin

00:38:29 Serotonin: Gut, Brain, Satiety and Prozac

00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)

00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions

00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers

00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell

00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”

00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity

00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression

01:01:00 Fish Oil as Antidepressant

01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain

01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs

01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine

01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us

01:21:55 Probiotics, Brain Fog, Autism, Fermentation

01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!

01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences

01:33:20 Fasting-Based Depletion of Our Microbiome

01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!

01:38:30 How Mindset Controls Our Metabolism

01:41:03 Closing Comments, Thanks, Support & Resources

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Master Stress: Tools for Managing Stress & Anxiety

8 mars 2021 | 95 min

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

More Huberman Lab

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Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:04:41 Emotions: A Logical Framework of Brain-Body Loops

00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative

00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action

00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm

00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”

00:29:45 The Fastlane to Calm

00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag

00:36:50 Cyclic Sighing For Calm and Sleep Induction

00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement

00:38:46 Two Breathing Centers In The Brain

00:39:45 Breathing For Speaking Clearly

00:40:39 The 3 Types of Stress: Short, Medium and Long-Term

00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus

00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells

00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation

00:50:58 Inflammation Is Useful and Good, In the Short Term

00:52:02 Procrastination and Self-Manufactured Nootropics

00:53:00 Relaxation Can Cause Illness

00:54:30 Immune Activation Protocol

00:55:20 Medium Term Stress: A Clear Definition

00:56:07 Stress Threshold

00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose

00:59:50 Use Vision to Calm the Mind When the Body Is Agitated

01:02:36 Beyond NSDR

01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks

01:06:30 Tools for Dealing With Long Term Stress

01:08:20 The Oxytocin Myth

01:09:15 Serotonin: Satiety, Safety

01:12:00 Delight and Flexibility

01:13:30 Chemical Irritants We Make But Can Control: Tackykinin

01:15:40 Impactful Gratitude

01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support

01:18:04 Melatonin: Cautionary Note About Adrenal Suppression

01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway

01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety

01:23:00 Beware Taurine and Energy Drinks With Taurine

01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol

01:25:50 Examine.com Is An Amazing Free Resource

01:26:20 How This All Relates to Emotions: State Versus Demand = Valence

01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools

01:34:00 Next Steps

01:35:40 Topic Suggestions, Subscriptions and Reviews Please

01:37:40 Additional Resources, Synthesis

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Control Pain & Heal Faster With Your Brain

1 mars 2021 | 95 min

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction/Avenues for Support

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:04:58 Deliberate Unlearning

00:06:43 Pain, Injury and Regeneration

00:09:17 A System of Touch (Somatosensation)

00:11:42 Pain and Injury are Dissociable

00:15:19 Objective versus Subjective Control of Experience

00:16:15 Plasticity of Perception

00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain

00:18:42 Homoculous, Ratonculous, Dogunculus

00:19:05 “Sensitivity” explained

00:21:30 Inflammation

00:22:24 Phantom Limb Pain

00:24:00 Top-down Relief of Pain by Vision

00:26:41 From Deaf to Hearing Sounds

00:28:10 Pain Is In The Mind & Body

00:29:44 Recovering Movement Faster After Injury

00:35:00 Don’t Over Compensate

00:37:34 Concussion, TBI & Brain Ageing

00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance

00:43:05 Body Position & Angle During Sleep

00:44:30 Types of Exercise For Restoring & Maintaining Brain Health

00:47:33 Ambulance Cells in The Brain

00:49:20 True Pain Control by Belief and Context

00:51:45 Romantic Love and Pain

00:55:05 Dopaminergic Control of Pain

00:57:15 Acupuncture: Rigorous Scientific Assessment

01:07:32 Vagus Activation and Autonomic Control of Pain

01:08:30 Inflammation, Turmeric, Lead and DHT

01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing

01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain

01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.

01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight

01:26:10 Glymphatics and Sleep

01:26:29 Stem Cells, Platelet Rich Plasma (PRP): Shams, Shoulds and Should Nots

01:31:38 Young Blood: Actual Science

01:35:44 Synthesis, Support & Resources

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Optimize Your Learning & Creativity With Science-Based Tools

22 februari 2021 | 87 min

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:00:30 Sponsors: AG1 & LMNT

00:04:53 The Daily (Learning) Routine

00:07:13 Plasticity Is NOT the Goal

00:09:26 No Obligation To Change

00:09:59 Practical Plasticity Language

00:13:37 Pillars of Neuroplasticity

00:15:16 My Daily Routine: Chronotype Management

00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light

00:19:09 Delay Caffeine!

00:21:19 Light, Black Coffee, Hydrate

00:22:57 High Alertness, Linear Tasks/Learning

00:25:12 Background Music/Noise: Yay or Nay?

00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine

00:28:37 Leveraging GO, NO-GO

00:30:08 Non-Specific Action

00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot

00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise

00:35:28 Temperaments Vary: And So Should This

00:36:01 The 3 Hour-Long Post Waking Block

00:36:20 Early Morning Exercise and GO Networks

00:38:05 Fasting, Ketogenic Diets, & Food Volume

00:39:41 Sodium/Electrolytes

00:40:57 Avoiding Hot Lunch, Food Pre-Occupation

00:42:01 Post Lunch Low/No Cognitive Load

00:42:56 Hydration, NSDR, Nap

00:44:54 Creativity Work

00:46:26 Creativity Is A Two-Part Phenomenon

00:51:15 Psychedelics

00:58:20 Afternoon Light As Insurance

01:00:26 Evening Nutrition

01:01:21 Repacking Glycogen: Hormonal Factors

01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve

01:07:08 The Power of Objective Tools

01:08:14 Visualization

01:11:34 Mini-Synthesis

01:13:31 Resetting Your Clock

01:15:55 Don’t Trust the Mind Now

01:16:59 Two, (Maybe 3) Optimization Bouts Per Day

01:18:33 Organizational Logic

01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.

01:24:42 Variation Among People, and Dogs

01:25:49 Accurate Versus Exhaustive

01:27:57 Familiar and New Ways To Support

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How to Learn Faster by Using Failures, Movement & Balance

15 februari 2021 | 85 min

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:00:29 Sponsors: AG1, LMNT & Waking Up

00:06:20 Nerves and Muscles

00:12:00 Exercise alone won’t change your brain

00:12:58 Behavior will change your brain

00:13:30 Remembering the wrong things

00:15:00 Behavior as the gate to plasticity

00:15:45 Types of Plasticity

00:17:32 Errors Not Flow Trigger Plasticity

00:21:30 Mechanisms of Plasticity

00:22:30 What to learn when you are young

00:23:50 Alignment of your brain maps: neuron sandwiches

00:26:00 Wearing Prisms On Your Face

00:29:10 The KEY Trigger Plasticity

00:32:20 Frustration Is the Feeling to Follow (Further into Learning)

00:33:10 Incremental Learning

00:35:30 Huberman Free Throws

00:38:50 Failure Specificity Triggers Specific Plastic Changes

00:40:20 Triggering Rapid, Massive Plasticity Made Possible

00:43:25 Addiction

00:45:25 An Example of Ultradian-Incremental Learning

00:49:42 Bad Events

00:51:55 Surprise!

00:52:00 Making Dopamine Work For You (Not The Other Way Around)

00:53:20 HOW to release dopamine

00:55:00 (Mental) Performance Enhancing Drugs

00:56:00 Timing Your Learning

00:57:36 (Chem)Trails of Neuroplasticity

00:58:57 The Three Key Levers To Accelerate Plasticity

00:59:15 Limbic Friction: Finding Clear, Calm and Focused

01:04:25 The First Question To Ask Yourself Before Learning

01:05:00 Balance

01:07:45 Cerebellum

01:10:00 Flow States Are Not The Path To Learning

01:11:18 Novelty and Instability Are Key

01:14:55 How to Arrive At Learning

01:15:45 The Other Reason Kids Learn Faster Than Adults

01:19:25 Learning French and Other Things Faster

01:22:00 Yoga versus Science

01:32:00 Closing Remarks

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How to Focus to Change Your Brain

8 februari 2021 | 88 min

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:32) Sponsors: AG1, LMNT, Waking Up

(00:03:50) Plasticity: What Is it, & What Is It For?

(00:06:30) Babies and Potato Bugs

(00:08:00) Customizing Your Brain

(00:08:50) Hard-Wired Versus Plastic Brains

(00:10:25) Everything Changes At 25

(00:12:29) Costello and Your Hearing

(00:13:10) The New Neuron Myth

(00:14:10) Anosmia: Losing Smell

(00:15:13) Neuronal Birthdays Near Our Death Day

(00:16:45) Circumstances for Brain Change

(00:17:21) Brain Space

(00:18:30) No Nose, Eyes, Or Ears

(00:19:30) Enhanced Hearing and Touch In The Blind

(00:20:20) Brain Maps of The Body Plan

(00:21:00) The Kennard Principle (Margaret Kennard)

(00:21:36) Maps of Meaning

(00:23:00) Awareness Cues Brain Change

(00:25:20) The Chemistry of Change

(00:26:15) A Giant Lie In The Universe

00:27:10) Fathers of Neuroplasticity/Critical Periods

00:29:30) Competition Is The Route to Plasticity

00:32:30) Correcting The Errors of History

00:33:29) Adult Brain Change: Bumps and Beeps

(00:36:25) What It Takes to Learn

(00:38:15) Adrenalin and Alertness

(00:40:18) The Acetylcholine Spotlight

(00:42:26) The Chemical Trio For Massive Brain Change

(00:44:10) Ways To Change Your Brain

(00:46:16) Love, Hate, & Shame: all the same chemical

(00:47:30) The Dopamine Trap

(00:49:40) Nicotine for Focus

(00:52:30) Sprinting

(00:53:30) How to Focus

(00:55:22) Adderall: Use & Abuse

(00:56:40) Seeing Your Way To Mental Focus

(01:02:59) Blinking

(01:05:30) And Ear Toward Learning

(01:06:14) The Best Listeners In The World

(01:07:20) Agitation is Key

(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder

(01:12:00) Ultra(dian) Focus

(01:13:30) When Real Change Occurs

(01:16:20) How Much Learning Is Enough?

(01:16:50) Learning In (Optic) Flow/Mind Drift

(01:18:16) Synthesis/Summary

(01:25:15) Learning With Repetition, Forming Habits

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

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Understand and Use Dreams to Learn and Forget

1 februari 2021 | 77 min

How to Defeat Jet Lag, Shift Work & Sleeplessness

25 januari 2021 | 109 min

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

Timestamps

00:00:00 Introduction

00:00:30 Sponsors: AG1, LMNT & Waking Up

00:04:15 The bedrock of sleep-rest cycles

00:07:05 Night owls and morning larks

00:08:22 “The perfect schedule”

00:11:04 The 100K Lux per morning goal

00:15:15 Keeping your biological clock set

00:16:15 Reset your cortisol

00:21:22 Jet Lag, death and lifespan

00:23:00 Going East versus West

00:28:45 The key to clock control

00:31:01 Your Temperature Minimum

00:36:30 Temperature and Exercise

00:41:20 Eating

00:42:50 Go West

00:44:15 Pineal myths and realities

00:51:13 The Heat-Cold Paradox

00:53:45 Staying on track

00:55:30 Nightshades

00:57:00 Emergency resets

00:57:30 Psychosis by light

00:58:05 Shift work

01:02:40 The Temperature-Light Rule

01:04:20 Up all night: watch the sunrise?

01:06:45 Error correction is good

01:08:20 NSDR protocols/implementation

01:10:44 The frog skin in your eye (not a joke)

01:16:39 Why stress turns your hair white

01:17:24 Ovaries or testes?

01:18:25 Babies and bright light

01:21:40 Polyphasic sleep

01:25:25 Ultradian cycles in children

01:27:38 Teens and puberty

01:29:50 Light before waking for better sleep

01:31:20 Older people and circadian rhythms

01:33:48 Sleepy Supplements

01:42:00 Red Pills & Acupuncture

01:43:50 Highlights

01:48:30 Feedback and Support