Huberman Lab

Huberman Lab

By Scicomm Media

Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.  Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.   Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science and Cell and has been featured in TIME, BBC, Scientific American, Discover and other top media outlets.  In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Episodes

Dr. Stuart McGill: Build a Strong, Pain-Proof Back

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. Demonstration of The McGill Method Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman 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 Disclaimer & Disclosures
15/07/242h 52m

Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks

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 AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.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 Disclaimer
08/07/243h 52m

How to Improve Skin Health & Appearance

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 AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman  ROKA: https://roka.com/huberman  LMNT: https://drinklmnt.com/huberman  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 Disclaimer
01/07/242h 27m

Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

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 AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Levels: https://levels.link/huberman  Helix Sleep: https://helixsleep.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 Disclaimer
24/06/243h 3m

Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:06 Skeletal Muscle 00:04:06 Sponsors: Absolute Rest & Momentous 00:07:20 Quantity & Quality; Organ System; Health & Performance 00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types 00:15:46 What is Muscle?, Muscle Fibers, Tendon 00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age 00:24:03 Myonuclei & Adaptability 00:26:27 Muscle Fiber Types, Variable Muscle Functions 00:32:24 Fiber Type & Lifestyle Factors 00:34:54 Sponsors: David Protein & AG1 00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units 00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality 00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI) 00:56:21 FFMI, Elite Athletes, Muscle Mass 01:00:59 Muscle Asymmetry; Too Much Muscle Possible? 01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles 01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule 01:15:27 Sponsors: Maui Nui & Renaissance Periodization 01:17:51 Investigate: Muscle Quality & 4 Movement Principles 01:23:34 Muscle Quality & 3 Performance Principles  01:26:42 Interpret: Muscle Speed, Age 01:32:45 Muscle Power, Vertical Jump, Broad Jump 01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength 01:44:05 Increasing Strength, Improve Health & Longevity 01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule 01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:56:10 Conclusion from Dr. Andrew Huberman Disclaimer
19/06/241h 56m

Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

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 AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman 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 Disclaimer
17/06/242h 18m

Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:07 Heart 00:03:55 Sponsors: Vitality Blueprint & Rhone 00:07:27 Muscle Types 00:09:54 VO2 max, Health & Mortality 00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality 00:25:23 Sponsor: AG1 00:26:54 Disease, Health & Mortality 00:30:02 Cardiac Muscle & Heart 00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages 00:43:53 Pacemakers & Heart Rate, Vagus Nerve 00:50:35 Why Doesn’t the Heart Get Sore? 00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output 00:59:21 Heart Rate Variability 01:02:41 Sponsors: Momentous & LMNT 01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate 01:13:37 Respiratory Rate & Stress 01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max 01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges 01:23:16 Tool: Interpretation: VO2 Max & Ranges 01:30:45 Athletes & Highest VO2 Max Scores 01:35:53 Elite Athletes & Context for VO2 Max Scores 01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle 01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency 01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:59:55 Conclusion from Dr. Andrew Huberman Disclaimer
12/06/242h

Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

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 AG1: https://drinkag1.com/huberman  Helix Sleep: https://helixsleep.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.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 Disclaimer
10/06/242h 26m

LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 Brisbane Convention & Exhibition Centre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Mentioned Huberman Lab Non-Sleep Deep Rest Protocols Huberman Lab Guest Series with Dr. Matt Walker Huberman Lab Guest Series with Dr. Paul Conti Huberman Lab Guest Series with Dr. Andy Galpin Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds Perform with Dr. Andy Galpin Timestamps 00:00 Introduction 00:31 Sponsors: AG1 & Eight Sleep 03:48 Nicotine Discussion 07:42 ADHD Management: Tools & Medications 12:43 Sleep Deprivation & Recovery 18:54 Understanding & Addressing Burnout 22:12 Daily Nutrition & Eating Habits 24:40 Understanding Food & Neural Pathways 26:21 The Benefits of Elimination Diets 27:21 Intermittent Fasting & Personal Diet Choices 28:23 Top Health & Fitness Recommendations 30:50 The Value of Non-Sleep Deep Rest (NSDR) 33:08 Testosterone Replacement Therapy Insights 38:02 Breathing Techniques for Stress & Focus 41:46 Morning Sunlight & Circadian Rhythms 43:18 Parenting Tips for a Healthy Start 49:03 Final Thoughts & Gratitude Disclaimer
07/06/2453m 8s

Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

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 Disclaimer
03/06/242h 18m

Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

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 AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman 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 Disclaimer
27/05/242h 42m

Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration

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 AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman AeroPress: https://aeropress.com/huberman LMNT: https://drinklmnt.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 Disclaimer
20/05/241h 55m

LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre

Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 ICC Sydney Theatre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00 Introduction 00:15 Live Event Recap: The Brain Body Contract 00:32 Sponsors: AG1 & Eight Sleep 03:30 Q&A Session Begins: Napping and Sleep Quality 06:34 The Power of the Placebo Effect 11:31 Entering Rest and Digest State: Techniques and Tools 15:35 Muscle Growth, Learning & the Brain 20:13 Hallucinogens: Personal Experiences & Clinical Insights 27:28 The Misunderstood Effects of MDMA 27:42 Exploring the Potential of MDMA in Clinical Settings 29:25 The Complex World of Psychedelics & Mental Health 30:07 Ketamine: From Misconception to Medical Use 31:53 The Fascinating Science of DMT 33:11 Supporting Science: Funding & Future Directions 34:48 The Gut-Brain Axis: A Key to Overall Health 40:41 Sleep Patterns and Chronotypes: Personalizing Rest 42:50 Addressing ADHD & Focus in the Modern World 49:27 Closing Remarks & Gratitude Disclaimer
17/05/2451m 18s

Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

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 AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.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 Disclaimer
13/05/242h 39m

GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

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 AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.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 Disclaimer
08/05/242h 33m

Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

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 AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress 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 00:33:33 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) 00:57:14 Sponsor: InsideTracker 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 Disclaimer
06/05/242h 56m

GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

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 AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.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 Disclaimer
01/05/242h 15m

AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part 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. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources Foundational Fitness Protocol Timestamps (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: Periodization & the Philosophy of Fitness Unlocking the Secrets of Sleep: Insights & Tools Chronotypes and Personalized Sleep Strategies The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep Exploring Naps & Non-Sleep Deep Rest (NSDR) Effective Learning & Note-Taking Strategies The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac Disclaimer
30/04/2425m 29s

Protocols to Strengthen & Pain Proof Your Back

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 AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & 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  (00:34:58) 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 (01:04:10) Sponsor: Plunge (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 Disclaimer
29/04/242h 8m

GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

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 AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman  WHOOP: https://join.whoop.com/huberman  Waking Up: https://wakingup.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.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 Disclaimer
24/04/242h 28m

Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors

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 AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  Mateina: https://drinkmateina.com/huberman  LMNT: https://drinklmnt.com/huberman  Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:40) Sponsors: Eight Sleep, Mateina & LMNT  (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 (00:30:41) 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 (00:56:32) Sponsor: Waking Up (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 Disclaimer
22/04/242h 31m

LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House

Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 Sydney Opera House. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:00:15) Live Event Recap: The Brain Body Contract (00:00:36) Sponsor: AG1 & Eight Sleep (00:02:50) The Power of Mindset on Stress (00:05:23) David Goggins: A Case Study in Resilience (00:09:59) Exploring Time Perception & Frame Rate (00:18:20) Jet Lag Protocol: Adjusting to New Time Zones (00:26:44) The Science of Neuroplasticity (00:26:49) The Transformative Power of Psychedelics (00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights (00:36:12) The Science of Sleep: How Temperature Affects It (00:39:38) Understanding Stress Response & Habituation (00:41:20) Personal Anecdotes (00:47:00) Finding Your Passion: Advice for the Youth (00:51:20) Closing Thoughts & Gratitude Disclaimer
19/04/2452m 53s

GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine

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 AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
17/04/242h 18m

Dr. David Yeager: How to Master Growth Mindset to Improve Performance

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 AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman ROKA: https://roka.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Yeager (00:01:49) Sponsors: AeroPress & ROKA (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 (00:29:28) 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 (00:53:58) Sponsor: Waking Up (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 Disclaimer
15/04/242h 26m

GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

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 AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.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 Disclaimer
10/04/242h 42m

Coleman Ruiz: Overcoming Physical & Emotional Challenges

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 AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Maui Nui Venison: https://mauinuivension.com/huberman  Eight Sleep: https://eightsleep.com/huberman  Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Coleman Ruiz (00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep (00:06:06) Childhood, “Wildness” (00:13:24) Wrestling, Combat Sports & Respect (00:22:26) Divorce, College Applications & Naval Academy (00:29:51) 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 (00:59:23) Sponsor: Plunge (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 Disclaimer
08/04/243h 18m

GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs

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 AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  LMNT: https://drinklmnt.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.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 Disclaimer
03/04/242h 59m

Benefits & Risks of Peptide Therapeutics for Physical & Mental Health

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 AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Levels: https://levels.link/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Peptides (00:03:20) Sponsors: Mateina, Levels & Joovv (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 (00:35:16) 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 (00:52:21) Sponsor: LMNT (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 Disclaimer
01/04/241h 26m

Asi Wind: What Magic & Mind Reading Reveal About the Brain

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 AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman  BetterHelp: https://betterhelp.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Asi Wind (00:02:48) Sponsors: LMNT, BetterHelp & AeroPress (00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory (00:14:57) Magic & Imagination (00:24:06) Memory “Experiments” (00:29:18) 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 (01:07:29) Sponsor: InsideTracker (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 Disclaimer
25/03/242h 51m

LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne

Recently I had the pleasure of hosting a live event in Melbourne, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 Plenary. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Ask Huberman Lab (AI platform) 10 Minute Non-Sleep Deep Rest (NSDR) Timestamps (00:00:00) Introduction (00:02:50) Strategies for Preventing Dementia (00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training? (00:22:40) Minimizing Circadian Disruption for Shift Workers (00:29:24) Difference Between NSDR & Meditation (00:37:32) Combatting Mindless Phone Scrolling (00:42:18) Dream Clinical Trials (00:55:55) Conclusion Disclaimer
22/03/2458m 25s

Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path

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 AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  ROKA: https://roka.com/huberman  BetterHelp: https://betterhelp.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. E.J. Chichilnisky (00:02:31) Sponsors: Eight Sleep, ROKA & BetterHelp (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 (00:29:48) 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 (01:06:05) Sponsor: InsideTracker (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 Disclaimer
18/03/242h

Dr. Cal Newport: How to Enhance Focus and Improve Productivity

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 AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Cal Newport (00:02:52) Sponsors: Helix Sleep, Maui Nui & Joovv (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 (00:30:02) 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 (00:53:20) Sponsor: LMNT (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 Disclaimer
11/03/242h 56m

How Placebo Effects Work to Change Our Biology & Psychology

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 AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman AeroPress: https://aeropress.com/huberman Levels: https://levels.link/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
04/03/241h 18m

AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More

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 Disclaimer
29/02/2456m 48s

Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds

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 AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman AeroPress: https://aeropress.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
26/02/242h 54m

Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health

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 AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
19/02/242h 32m

How to Improve Oral Health & Its Critical Role in Brain & Body Health

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. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman ROKA: https://roka.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Oral Health (00:03:28) Sponsors: Mateina, ROKA & Helix Sleep (00:07:13) Oral Health Quiz (00:13:53) Teeth Biology, Cavity Repair (00:20:01) Mouth, Gums, Saliva (00:27:23) Sponsor: AG1 (00:28:51) Cavity Formation, Bacteria, Sugar, Acidity (00:35:10) Teeth Remineralization, Fluoride, Water (00:42:57) Sponsor: InsideTracker (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 Disclaimer
12/02/242h

Dr. Kay Tye: The Biology of Social Interactions and Emotions

In this episode, my guest is Dr. Kay Tye, PhD, 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. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kay Tye (00:02:39) Sponsors: Eight Sleep, Levels & 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 (00:35:03) 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 (01:08:40) Sponsor: InsideTracker (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 Disclaimer
05/02/242h 31m

AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation

Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part 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. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Why Is Fluoride in Water and Is It Harmful? (00:26:44) Huberman Lab Premium In the full AMA episode, we discuss: What Are the Effects of the Vagus Nerve on Calming the Body and the Brain? Title Card Photo Credit: Mike Blabac Disclaimer
01/02/2429m 2s

Tools to Enhance Working Memory & Attention

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. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
29/01/241h 31m

Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer

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. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia, Journal Club (00:02:40) Sponsors: Eight Sleep, BetterHelp & Joovv (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 (00:36:50) 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 (00:59:15) Sponsor: LMNT (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 Disclaimer
22/01/243h 8m

Dr. Sean Mackey: Tools to Reduce & Manage Pain

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
15/01/242h 52m

How to Prevent & Treat Colds & Flu

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
08/01/242h 1m

David Goggins: How to Build Immense Inner Strength

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
01/01/242h 33m

AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

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 Disclaimer
31/12/231h 5m

Rick Rubin: Protocols to Access Creative Energy and Process

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
25/12/232h 24m

Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
18/12/233h 24m

LIVE EVENT Q&A: Dr. Andrew Huberman at the Chicago Theatre

Recently I had the pleasure of hosting a live event in Chicago, Illinois. 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 Chicago Theatre. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age? (00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts? (00:10:17) How Does Hypnosis Therapy Work? (00:17:15) Psychedelics in Clinical Therapy (00:30:23) How Has Your Podcast Changed Your Life? (00:35:21) What Do You Feel Is the Next Big Thing in the Health Space? (00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off? (00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student (00:50:17) How Can We Transform the American Education System to Be More Effective? (00:54:06) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer
13/12/2354m 43s

Dr. Karen Parker: The Causes & Treatments for Autism

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
11/12/232h 51m

Robert Greene: A Process for Finding & Achieving Your Unique Purpose

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
04/12/233h 7m

AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors

Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part 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. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Does Cold Weather Make You Sick? (00:21:58) Huberman Lab Premium In the full AMA episode, we discuss: Wim Hof Breathing and Sickness Articles Association of oral breathing with dental malocclusions and general health in children Title Card Photo Credit: Mike Blabac Disclaimer
30/11/2324m 17s

Dr. Adam Grant: How to Unlock Your Potential, Motivation & Unique Abilities

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
27/11/233h 7m

A Science-Supported Journaling Protocol to Improve Mental & Physical Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
20/11/231h 33m

LIVE EVENT Q&A: Dr. Andrew Huberman at Meridian Hall in Toronto

Recently I had the pleasure of hosting a live event in Toronto, Ontario. 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 Meridian Hall. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti? (00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices (00:12:46) Understanding and Fostering Sudden Inspiration in the Brain (00:16:36) How Can Canadians Fight the Season Depression? (00:22:45) How Do You Increase Neuroplasticity After 30? (00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home? (00:33:02) What Does Your Morning Meditation Consist Of? (00:38:05) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer
15/11/2339m 7s

Dr. Natalie Crawford: Female Hormone Health, Fertility & Vitality

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
13/11/233h 23m

Dr. Michael Eisenberg: Improving Male Sexual Health, Function & Fertility

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
06/11/232h 34m

AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory

Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. 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. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Resveratrol and Longevity Supplements (00:26:49) Huberman Lab Premium In the full AMA episode, we discuss: What Is Working Memory and How to Improve It Title Card Photo Credit: Mike Blabac Disclaimer
31/10/2329m 7s

Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
30/10/231h 57m

Mark Zuckerberg & Dr. Priscilla Chan: Curing All Human Diseases & the Future of Health & Technology

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
23/10/232h 11m

Dr. Lisa Feldman Barrett: How to Understand Emotions

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
16/10/232h 36m

How to Increase Your Willpower & Tenacity

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
09/10/232h 5m

Chris Voss: How to Succeed at Hard Conversations

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
02/10/232h 51m

AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog

Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. 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 www.hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:46) Is There a Way to Get Better at Task Switching? (00:32:17) Huberman Lab Premium In the full AMA episode, we discuss: What Can I Do in Order to Avoid Getting Brain Fog? Title Card Photo Credit: Mike Blabac Disclaimer
29/09/2334m 36s

GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health

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 AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
27/09/232h 41m

U.S. Surgeon General Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
25/09/232h 31m

GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships

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 AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
20/09/233h 4m

How to Use Music to Boost Motivation, Mood & Improve Learning

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
18/09/231h 41m

GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health

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 AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
13/09/233h 15m

Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
11/09/232h 18m

GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health

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 AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman 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 Disclaimer
06/09/233h 42m

Marc Andreessen: How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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  Title Card Photo Credit: Mike Blabac Disclaimer
04/09/232h 54m

AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness

Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. 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 (00:01:42) Scientifically-Supported Benefits of Nature (00:24:12) Huberman Lab Premium In the full AMA episode, we discuss: New Research for Those With Sudden Hearing Loss Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization Title Card Photo Credit: Mike Blabac Disclaimer
30/08/2321m 33s

Goals Toolkit: How to Set & Achieve Your Goals

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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  Title Card Photo Credit: Mike Blabac Disclaimer
28/08/231h 32m

Dr. David Linden: Life, Death & the Neuroscience of Your Unique Experience

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
21/08/232h 33m

Dr. Rena Malik: Improving Sexual & Urological Health in Males and Females

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
14/08/232h 51m

Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
07/08/231h 39m

Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
31/07/232h 12m

AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits

Welcome to a preview of the ninth 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 (00:01:42) What Are the Short and Long-Term Effects of Taking Kratom? (00:24:12) Huberman Lab Premium In the full AMA episode, we discuss: How Does Infrared Sauna Compare to Traditional Sauna? Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth Title Card Photo Credit: Mike Blabac Disclaimer
28/07/2326m 31s

Dr. Maya Shankar: How to Shape Your Identity & Goals

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
24/07/232h 31m

How to Enhance Performance & Learning by Applying a Growth Mindset

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
17/07/231h 39m

Dr. Robert Malenka: How Your Brain’s Reward Circuits Drive Your Choices

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
10/07/232h 47m

Science-Supported Tools to Accelerate Your Fitness Goals

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
03/07/231h 32m

Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
26/06/232h 42m

AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

Welcome to a preview of the eighth 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 00:01:46 Pros & Cons of Daily Caffeine Consumption 00:23:01 Huberman Lab Premium In the full AMA episode, we discuss: Can Caffeine Have a Detrimental Effect on the Gut Microbiome? What Are Some Ways of Recovering or Resetting From Decision Fatigue? Effects of Social Isolation Title Card Photo Credit: Mike Blabac Disclaimer
23/06/2325m 20s

Tim Ferriss: How to Learn Better & Create Your Best Future

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
19/06/233h 34m

The Science of MDMA & Its Therapeutic Uses: Benefits & Risks

In this episode, I discuss Methyl​enedioxy​methamphetamine (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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
12/06/232h 13m

Dr. Immordino-Yang: How Emotions & Social Factors Impact Learning

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour 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 Title Card Photo Credit: Mike Blabac Disclaimer
05/06/232h 37m

AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

Welcome to a preview of the seventh 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 (00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure? (00:20:02) Huberman Lab Premium In the full AMA episode, we discuss: How Can You Increase Rapid Eye Movement (REM) Sleep? What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance? Articles Immune system of cold-exposed and cold-adapted humans Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players Sleep extension improves serving accuracy: A study with college varsity tennis players The impact of extended sleep on daytime alertness, vigilance, and mood Title Card Photo Credit: Mike Blabac Disclaimer
31/05/2322m 20s

Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour 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 Title Card Photo Credit: Mike Blabac Disclaimer
29/05/231h 58m

Dr. Robin Carhart-Harris: The Science of Psychedelics for Mental Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour 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 Title Card Photo Credit: Mike Blabac Disclaimer
22/05/232h 32m

Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman Plunge: https://plunge.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract Tickets: https://hubermanlab.com/tour 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 Title Card Photo Credit: Mike Blabac Disclaimer
15/05/232h 26m

How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
08/05/232h 5m

Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
01/05/233h 10m

AMA #6: Eye Health, Why We Yawn & Increasing Motivation

Welcome to a preview of the sixth 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 (00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye? (00:33:55) Huberman Lab Premium In the full AMA episode, we discuss: Why We Yawn and Don't Yawn During Sleep How to Stay Motivated and Overcome Lethargy in Learning Title Card Photo Credit: Mike Blabac Disclaimer
27/04/2336m 13s

Science-Based Mental Training & Visualization for Improved Learning

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
24/04/231h 56m

Dr. Matthew MacDougall: Neuralink & Technologies to Enhance Human Brains

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
17/04/231h 57m

The Science of Healthy Hair, Hair Loss and How to Regrow Hair

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
10/04/232h

Dr. Elissa Epel: Control Stress for Healthy Eating, Metabolism & Aging

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
03/04/232h 1m

Leverage Dopamine to Overcome Procrastination & Optimize Effort

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
27/03/231h 54m

AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR

Welcome to a preview of the fifth 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 (00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives (00:21:07) Huberman Lab Premium In the full AMA episode, we discuss: Continuous Glucose Monitors (CGMs) How to Build Good Habits Alongside a Partner Who Challenges Them? Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine Title Card Photo Credit: Mike Blabac Disclaimer
24/03/2323m 26s

Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman   Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
20/03/233h 25m

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
13/03/232h 44m

How to Optimize Your Water Quality & Intake for Health

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
06/03/232h 17m

Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
27/02/232h 27m

AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More

Welcome to a preview of the fourth 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 (00:01:27) How to achieve consistent state of motivation? [Martin Zokov] In the full AMA episode, we discuss: Are there neurological benefits from different types of body work? Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity? Is anxiety useful? Can it be controlled? Title Card Photo Credit: Mike Blabac Disclaimer
24/02/2323m 13s

GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness

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 Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
22/02/233h 5m

How to Breathe Correctly for Optimal Health, Mood, Learning & Performance

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
20/02/232h 14m

GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals

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 LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
15/02/233h 5m

Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
13/02/232h

GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity

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 Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
08/02/233h 6m

How to Stop Headaches Using Science-Based Approaches

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium 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 Title Card Photo Credit: Mike Blabac Disclaimer
06/02/232h 21m

GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat

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 Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
01/02/233h 48m

Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
30/01/232h 30m

GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

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 Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
25/01/234h 39m

How to Optimize Fertility in Males & Females

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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
23/01/234h 18m

GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

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 LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer Title Card Photo Credit: Mike Blabac
18/01/232h 1m

Rick Rubin: How to Access Your Creativity

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer Title Card Photo Credit: Mike Blabac
16/01/232h 55m

AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

Welcome to a preview of the third 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 (00:01:27) Adaptogens (00:29:42) Huberman Lab Premium In the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike Blabac Disclaimer
13/01/2332m 1s

Developing a Rational Approach to Supplementation for Health & Performance

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium 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 Disclaimer Title Card Photo Credit: Mike Blabac
09/01/231h 56m

Dr. Sam Harris: Using Meditation to Focus, View Consciousness & Expand Your Mind

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 AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium 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 Disclaimer Title Card Photo Credit: Mike Blabac
02/01/234h 17m

Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer Title Card Photo Credit: Mike Blabac
26/12/223h 59m

The Science of Creativity & How to Enhance Creative Innovation

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer Title Card Photo Credit: Mike Blabac
19/12/222h 12m

LIVE EVENT Q&A: Dr. Andrew Huberman at Beacon Theatre in New York

Recently I had the pleasure of hosting a live event in New York, New York. 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 Beacon Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Eight Sleep: https://eightsleep.com/huberman Momentous: https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:02:17) You've Said Before That Stress Can Be Good for Us. How Do We Know When It's Too Much? (00:07:44) How Has Hypnosis Been Impacting Your Life? (00:12:51) What Are the Most Effective Protocols for Boosting the Microbiome? (00:18:38) Why Do Humans Love/Need Dogs so Much? (00:23:21) How Can "Night Owls" Best Function in a Society Made For "Morning Birds" (00:27:04) How Do You See Your Podcast Growing Over the Next Few Years? (00:31:12) What Is a Stress Inoculation Protocol for Workplace Anxiety? (00:33:04) What Do You Think Will Be the Next Hot Topic/New Trend in the Field of Neuroscience & Behavioral Therapeutics Within the Next 10-20 Years? (00:37:53) What Changes Have You Made to Your Fitness Protocol That Include Nutrition That You Wish You Knew Before Starting the Podcast? (00:40:11) For Things That Take a Long Time — Career, Pursuing a Degree, Etc — Is There a Way to Know Were on the Right Path? (00:46:36) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer
14/12/2247m 16s

Dr. Kyle Gillett: Tools for Hormone Optimization in Males

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 Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium 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 Title Card Photo Credit: Mike Blabac Disclaimer
12/12/222h 20m

AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More

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.
08/12/2230m 30s

Using Caffeine to Optimize Mental & Physical Performance

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 Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
05/12/222h 18m

Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive

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 Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
28/11/222h 38m

Dr. Chris Palmer: Diet & Nutrition for Mental Health

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 Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
21/11/223h

Science-Based Tools for Increasing Happiness

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 Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
14/11/222h 21m

LIVE EVENT Q&A: Dr. Andrew Huberman at The Wiltern in Los Angeles

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 Eight Sleep: https://eightsleep.com/huberman 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
09/11/221h 3m

Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:03:10) Sponsor: LMNT (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 Title Card Photo Credit: Mike Blabac Disclaimer
07/11/223h 47m

AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More

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.
02/11/2224m 56s

How Meditation Works & Science-Based Effective Meditations

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
31/10/222h 23m

Dr. Eddie Chang: The Science of Learning & Speaking Languages

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
24/10/222h 31m

Fitness Toolkit: Protocol & Tools to Optimize Physical Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium 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 Title Card Photo Credit: Mike Blabac Disclaimer
17/10/221h 55m

Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
10/10/222h 44m

The Effects of Cannabis (Marijuana) on the Brain & Body

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium 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  Title Card Photo Credit: Mike Blabac Disclaimer
03/10/222h 38m

Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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  Title Card Photo Credit: Mike Blabac Disclaimer
26/09/222h 11m

Nicotine’s Effects on the Brain & Body & How to Quit Smoking or Vaping

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
19/09/221h 50m

Dr. David Anderson: The Biology of Aggression, Mating, & Arousal

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
12/09/221h 52m

Focus Toolkit: Tools to Improve Your Focus & Concentration

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
05/09/221h 46m

LIVE EVENT Q&A: Dr. Andrew Huberman at the Newmark Theatre in Portland

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 at the Newmark 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 (00:01:08) Sponsors: Momentous, InsideTracker (00:01:36) Upcoming Live Events: Los Angeles & New York (00:02:16) What Are the Current Best Practices for Post-TBIs? Thoughts on Hyperbaric Oxygen Therapy? (00:08:03) Are There Effective Ways to Decrease Dopamine When You Get Too Much of It? (00:13:50) How and When to Improve Brain Plasticity if You Have 10 Minutes a Day? (00:17:51) How to Use Supplements to Optimize Health When Career Prevents Consistent Routines? (00:21:09) How Is Social Media Changing Our Brains? (00:25:10) What New Piece of Neurological Research Most Excites You? (00:28:35) Do You Believe in the Wim How Method? Does It Work? What's Happening in the Brain? (00:37:08) Can Red Light Therapy Help Treat Exercise Intolerance and Fatigue in Mitochondrial Disease? (00:40:39) Is It Possible to Over Do Ice Baths? (00:46:10) What Are Your Favorite Brain Hacks for Doing Hard Things? (00:48:25) What Do You Fear? How Do You Manage Fear? (00:50:05) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer
31/08/2251m 30s

Dr. Erich Jarvis: The Neuroscience of Speech, Language & Music

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer
29/08/221h 51m

What Alcohol Does to Your Body, Brain & Health

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Disclaimer
22/08/221h 57m

LIVE EVENT Q&A: Dr. Andrew Huberman at the Moore Theatre in Seattle

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 A