Huberman Lab
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman 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. He 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.
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 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.
Episodes
Essentials: How Hormones Shape Sexual Development
In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body.
I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides like atrazine, cannabis, alcohol, and even cell phones—on hormone function and reproductive health.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.
Read the full episode show notes, including referenced articles, resources, and people mentioned at hubermanlab.com.
This Huberman Lab Essentials episode is from the full-length episode, available here: https://go.hubermanlab.com/PQYuc9i
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
Our Place: https://fromourplace.com/huberman
BetterHelp: https://betterhelp.com/huberman
Timestamps
00:00:00 Huberman Lab Essentials; Hormones, Sexual Development
00:01:25 Chromosomal Sex, Gonadal Sex, Hormonal Sex, Morphology
00:06:08 Sponsor: Function
00:07:56 Steroid Hormones, Sexual Characteristics
00:10:59 Primary & Secondary Sexual Characteristics, Dihydrotestosterone (DHT), Kisspeptin
00:15:12 Masculinization of Brain, Estrogen
00:16:29 Sponsors: Our Place, BetterHelp
00:19:15 Herbicides, Atrazine, Hormone Effects, Sperm Counts
00:25:04 Female Sexual Development, Androgen Insensitivity Syndrome
00:28:37 Sponsor: AG1
00:29:41 Cannabis & Aromatase Activity, Gynecomastia; Alcohol & Estrogen Activity
00:32:34 Cell Phones & Gonads
00:35:24 Beard & Hair Growth, DHT
00:38:42 Hyenas, Hormones, Androstenedione; Plants
00:43:44 Recap & Key Takeaways
Disclaimer & Disclosures
13/02/25•44m 59s
Pavel Tsatsouline: The Correct Way to Build Strength, Endurance & Flexibility at Any Age
In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.
We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.
We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.
Show notes: https://go.hubermanlab.com/YC80Wvt
Sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/huberman
Maui Nui: https://mauinuivenison.com/huberman
Timestamps
00:00:00 Pavel Tsatsouline
00:02:29 Fitness, Strength, Model Athlete
00:07:19 Tool: Essential Training Movements
00:13:46 Sponsors: Eight Sleep & Levels
00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity
00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps
00:38:38 Sponsor: AG1
00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill
00:48:27 Tool: Greasing the Groove Protocol
00:54:12 Tool: Movement & Motivation; Nervous System
01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training
01:10:25 Soviet vs American Strength Schools, Periodization, Recovery
01:20:00 Sponsors: LMNT & Joovv
01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat
01:27:15 Machines, Beginners vs Advanced?
01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload
01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”
01:40:28 Endurance, Cost of Adaptation, Heart Adaptations
01:46:38 Rest Periods, Interval Training, Tool: German Interval Training
01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth
01:57:31 Sponsor: Maui Nui
01:59:00 Rest Period Activities, Tool: Protecting Back
02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety
02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training
02:19:06 Seek Soreness or Pump?, Hypertrophy
02:23:05 Tool: Planning Strength & Endurance Training, Individualization
02:32:27 Training Quality, Practiced Skill
02:35:39 Non-Athletes, Strength & Endurance, Training Duration
02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume
02:48:01 Pre-Workout Stimulants
02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion
03:03:42 Train to Failure?, Recovery
03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat
03:14:57 Training for Flexibility; Training as a Practice
03:17:46 Older Adults & Strength Training, Consistency Over Intensity
03:25:08 Body-Weight vs Barbell vs Kettlebell Training
03:34:06 Kettlebell Training, Swings, Power & Endurance
03:41:55 Training Choices, Tool: Simple, Consistent Program
03:47:38 Kids & Training, General vs Specialization?
03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs
04:03:34 Breathing, Force, Strength
04:05:02 Directing Gaze While Weightlifting
04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
10/02/25•4h 15m
Essentials: The Science of Emotions & Relationships
In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships.
I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full episode show notes at 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
Timestamps
00:00:00 Huberman Lab Essentials; Emotions
00:03:01 Sponsor: Eight Sleep
00:04:39 Emotions & Childhood Development
00:06:35 Infancy, Anxiety
00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions
00:11:45 Infancy, Interoception & Exteroception
00:12:48 Sponsor: BetterHelp
00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation
00:18:04 Tool: Exteroception vs Interoception Focus?
00:23:07 Sponsor: AG1
00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration
00:31:56 Sponsor: LMNT
00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin
00:37:07 Vasopressin; Vagus Nerve & Alertness
00:41:34 Recap & Key Takeaway
Disclaimer & Disclosures
06/02/25•42m 50s
Dr. Ellen Langer: Using Your Mind to Control Your Physical Health & Longevity
In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life.
Read the full episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Our Place: https://fromourplace.com/huberman
Timestamps
00:00:00 Dr. Ellen Langer
00:02:57 Mindfulness
00:06:53 Mindless, Focus; Being Mindful
00:11:03 Sponsors: BetterHelp & Helix Sleep
00:13:41 Meditation
00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect
00:25:39 Self, Mind-Body Interconnectedness
00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience?
00:42:18 Sponsors: AG1 & Joovv
00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions
00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance
00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance
01:01:58 Counterclockwise Study
01:06:15 Pioneering a Field, Change, Decisions & Uncertainty
01:16:47 Sponsor: Function
01:18:35 Making Sense of Behavior, Forgiveness, Blame
01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things
01:32:50 Art, Mindfulness, Education, Awards
01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age
01:49:44 Sponsor: Our Place
01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability
02:01:22 Deadlines, Constraints; Scientific Method & Absolutes
02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers
02:12:06 Age & Decline?, Experience Levels & “Disinhibited”
02:18:18 Justice, Drama; Life-Changing Events & Perspective
02:25:45 Death, Spontaneous Cancer Remission; Will to Live
02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist
02:36:32 Noticing, Choices
02:41:16 Coddling, Fragility, Social Media, Money
02:48:26 Tool: Playfulness
02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work
02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities
03:07:12 Reviews & Critical Feedback, Others’ Opinions
03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song
03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
03/02/25•3h 22m
Essentials: How to Increase Motivation & Drive
In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination.
I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full episode show notes at hubermanlab.com.
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
Timestamps
00:00:00 Huberman Lab Essentials; Motivation
00:01:57 Dopamine & Brain
00:04:08 Anticipation, Craving & Dopamine
00:05:37 Sponsor: AG1
00:06:46 Food, Drugs & Dopamine Release
00:10:18 Addiction, Pleasure & Pain Balance
00:14:12 Sponsors: Eight Sleep & Mateina
00:17:14 Dopamine, Pain, Yearning
00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness
00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain
00:26:15 Sponsor: LMNT
00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA)
00:30:58 Dopamine Schedule, Subjectivity
00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards
00:38:51 Recap & Key Takeaway
Disclaimer & Disclosures
30/01/25•39m 28s
Josh Waitzkin: The Art of Learning & Living Life
In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.
We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.
Read the full episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Wealthfront**: https://wealthfront.com/huberman
Our Place: https://fromourplace.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.
Timestamps
00:00:00 Josh Waitzkin
00:03:21 Chess, Competition & Performance
00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others
00:14:41 Sponsors: Wealthfront & Our Place
00:17:43 Theory of Mind, Chess, Strategy & Mindset
00:26:39 Early Chess Training
00:32:30 Failure & Change, Chess, Tension, Power of Empty Space
00:43:22 Sponsors: AG1 & Joovv
00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance
00:57:22 Arousal, Frame Rates, Intense Moments
01:06:17 Frame Rates & Pupil Size; Firewalking, Training
01:13:12 Sponsor: Function
01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ)
01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses
01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life
01:43:22 Sponsor: Eight Sleep
01:44:48 Preconscious vs Postconscious
01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious
01:57:05 Static vs Dynamic Mindset, High Performers
02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge
02:19:20 Ego, Identity, Unbreakable Will
02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control
02:40:37 Time, Future Direction, True to Self, Wounds
02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis
03:00:21 Tool: MIQ; Stuck Points, Distraction
03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity
03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter
Disclaimer & Disclosures
27/01/25•3h 17m
Essentials: How Foods & Nutrients Control Our Moods
In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood.
I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinkag1.com/huberman
Timestamps
00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition
00:02:30 Attraction & Aversion
00:03:38 Vagus Nerve, Sugar
00:06:31 Sponsor: Function
00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids
00:10:43 Dopamine, Craving, L-tyrosine
00:14:45 Serotonin, Carbohydrates
00:17:59 Sponsor: AG1
00:19:36 Tool: Omega-3s; Depression, SSRIs
00:22:36 Gut-Brain Axis, Gut Microbiome
00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution
00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability
00:32:23 Sponsor: LMNT
00:33:40 Tool: Belief Effects; Key Takeaways
Disclaimer & Disclosures
23/01/25•37m 13s
Dr. Brian Keating: Charting the Architecture of the Universe & Human Life
In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.
We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.
Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.
Read the full episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
BetterHelp: https://betterhelp.com/huberman
Function: https://functionhealth.com/huberman
Helix Sleep: https://helixsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Dr. Brian Keating
00:02:07 Cosmology, Origin of Universe
00:05:41 Sponsors: LMNT & BetterHelp
00:08:33 Stars, Planets, Early Humans, Time
00:14:53 Astrology, Ophiuchus Constellation
00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring
00:29:19 Humans, Time Perception, Astronomy
00:36:08 Sponsor: AG1
00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo
00:46:36 Light Refraction; Telescope, Eyeglasses
00:51:36 Earth Rotation & Sun
00:53:43 Glass, Microscope, Telescopes & Discovery
01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time
01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards
01:15:54 Giants of Astronomy
01:20:04 Sponsors: Function & Helix Sleep
01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation
01:30:20 Cosmic Microwave Background Radiation, BICEP
01:37:58 Father & Son Relationship, Science & Rewards
01:44:06 Loss, Mentor
01:49:55 Antarctica, South Pole
01:56:49 Light & Heat Pollution, South Pole
02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization
02:08:26 Sponsor: ROKA
02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger?
02:15:21 Sunset, Green Flash, Color Opponency
02:23:05 Menstrual & Lunar Cycles; Moon Movement
02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope
02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets
02:32:13 Navigation, Columbus
02:36:29 Adaptive Optics, Scintillation, Artificial Stars
02:48:28 Life Outside Earth?
02:57:50 Gut Microbiome; Building Planet
03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter
Disclaimer & Disclosures
20/01/25•3h 7m
Essentials: Tools for Managing Stress & Anxiety
In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being.
I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
00:00:00 Huberman Lab Essentials; Emotions & Stress
00:02:37 What is Stress?
00:04:23 Short-Term Stress Response
00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh
00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction
00:13:30 Sponsor: Function
00:15:18 Short-Term Stress, Positive Benefits, Immune System
00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection
00:22:49 Sponsor: AG1
00:24:25 Raising Stress Threshold, Tool: Eye Dilation
00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight
00:32:22 Sponsor: Eight Sleep
00:33:52 Melatonin, Caution
00:35:00 L-theanine, Ashwagandha
00:36:13 Recap & Key Takeaways
Disclaimer & Disclosures
16/01/25•37m 23s
Dr. Becky Kennedy: Overcoming Guilt & Building Tenacity in Kids & Adults
In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Wealthfront**: https://wealthfront.com/huberman
Our Place: https://fromourplace.com/huberman
Joovv: https://joovv.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.
Timestamps
00:00:00 Dr. Becky Kennedy; LA Fires
00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”
00:11:24 Sponsors: Wealthfront & Our Place
00:14:25 Empathy, Kids & Parents
00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care
00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings
00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle
00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair
00:48:50 Sponsors: AG1 & Joovv
00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety
00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity
01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy
01:15:46 Sponsors: LMNT & Eight Sleep
01:18:41 Guilt, Relationships, Tool: Naming Values Directly
01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame
01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety
01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation
01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting
01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience
02:00:05 Stress & Story, Nervous; Relationships vs Efficiency
02:08:46 Technology, Relationships, Frustration Tolerance, Gratification
02:15:18 Slowing Down, Phones, Frustration, Capability
02:21:42 Immediate Gratification, Effort & Struggle, Dopamine
02:29:25 Confidence, Board Games, Parental Modeling
02:34:04 Ultra-Performers & Pressure, Emptiness
02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space
02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story
03:03:00 Tool: Using Story; Shame, Punishment
03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning
03:23:21 Miss Edson, Momentum, Tool: Small First Steps
03:30:15 Tools: Parents & Starting Point
03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
13/01/25•3h 38m
Essentials: Control Pain & Heal Faster With Your Brain
In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception.
I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:01:58 Somatosensory System, Pain
00:05:22 Pain vs Injury; Genes
00:07:38 Sponsor: Eight Sleep
00:09:09 Touch, Sensitivity, Pain, Inflammation
00:11:24 Phantom Limb Pain, Top-Down Modulation
00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio
00:20:36 Sponsor: AG1
00:21:49 Pain Interpretation, Adrenaline, Emotion & Love
00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation
00:32:15 Sponsor: David
00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain
00:34:29 Tools: Injury Management, Ice or Heat?
00:38:10 Platelet-Rich Plasma (PRP), Stem Cells
00:39:43 Recap & Key Takeaways
Disclaimer & Disclosures
09/01/25•40m 36s
How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance
In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.
I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.
The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.
Find show notes with articles, resources and more at hubermanlab.com.
Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
David: https://davidprotein.com/huberman
Function: https://functionhealth.com/huberman
Maui Nui: https://mauinui.com/huberman
Timestamps
00:00:00 Exercise, Brain Health & Performance; Protocols Book
00:04:03 Sponsors: BetterHelp & Helix Sleep
00:06:55 Brain Health, Cardiovascular & Resistance Training
00:11:51 Exercise & Positive Impact on Brain Performance; Arousal
00:18:20 Learning & Arousal
00:23:18 Sponsors: AG1 & David
00:26:01 Exercise & Acute Learning
00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training
00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance
00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine
00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline
00:48:20 Tool: Core, Compound Movements; Mind-Body Connection
00:53:58 Sponsor: Function
00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training
01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity
01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health
01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training
01:19:54 Sponsor: Maui Nui
01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training
01:25:30 Injury & Exercise, Illness
01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise
01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence
01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow
01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
06/01/25•1h 49m
Essentials: Optimize Your Learning & Creativity With Science-Based Tools
In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.
I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.
Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.
Read the full show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:01:50 Types of Neuroplasticity
00:03:46 Autonomic Arousal, Sleep
00:05:06 Sponsor: AG1
00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration
00:09:39 Alertness, Morning & Work Bout
00:10:05 Dopamine & Learning; Tool: Music & Alertness
00:14:24 Sponsor: David
00:15:40 Tool: Exercise Early; Morning Work
00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)
00:19:21 Creativity: Exploring vs. Implementation
00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work
00:23:50 Sponsor: LMNT
00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates
00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR
00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts
00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning
Disclaimer & Disclosures
02/01/25•34m 47s
Dr. Jordan Peterson: How to Best Guide Your Life Decisions & Path
In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life.
We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time.
Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion.
Read the full show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Levels: https://levels.link/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Dr. Jordan Peterson
00:02:32 Sponsors: David & Levels
00:05:19 Brain, Impulses, Integration, Personalities
00:14:08 Personalities, Motivation
00:18:18 Context & Children; Religion, Motivation & Personality
00:24:08 Hypothalamus, Context, Maturation
00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization
00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction
00:41:05 Sponsors: AG1 & ROKA
00:43:58 Belief in God, Addiction
00:50:34 Pornography, Dopamine, Processed Foods
00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality
01:04:44 Power, Target, Sin
01:06:46 Sponsor: Function
01:08:33 Abraham; Call to Adventure, Success, Respect, Community
01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation
01:26:52 Dopamine & Target, Sin; Frontal Eye Fields
01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears
01:40:36 Sponsor: LMNT
01:41:51 Ultimate vs. Local Victory, Pearl of Great Price
01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals
01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise
02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room
02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth
02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast
02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order
02:35:06 Order vs. Chaos; Public Shootings, Narcissism
02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment
02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine
02:54:26 Prayer, Aim, Revelation; Thought
03:00:34 Religion, Common Themes
03:10:55 Psychoanalytical Traditions; Play
03:19:23 Play; Humor, Discourse, Alternative Media
03:27:18 Democrats, Republicans; Fear & Growth
03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture
03:48:30 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
30/12/24•3h 51m
Essentials: How to Learn Faster by Using Failures, Movement & Balance
In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability.
I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
BetterHelp: https://betterhelp.com/huberman
Timestamps
00:00:00 Huberman Lab Essentials; Learning
00:01:29 Representational Plasticity, Performance Errors
00:03:16 Neuroplasticity, Neurotransmitters
00:05:03 Sponsor: AG1
00:06:11 Visual Adaptation, Children vs. Adults
00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning
00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts
00:18:43 Sponsor: David
00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration
00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration
00:25:56 Sponsor: BetterHelp
00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm
00:30:43 Balance, Errors & Neurotransmitters
00:33:28 Tool: Enhance Neuroplasticity; Movement
Disclaimer & Disclosures
26/12/24•37m 22s
Dr. Laurie Santos: How to Achieve True Happiness Using Science-Based Protocols
In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.
Read the full show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Dr. Laurie Santos
00:02:52 Sponsors: Eight Sleep & ExpressVPN
00:06:00 Happiness, Emotion & Cognition; Emotional Contagion
00:11:18 Extrinsic vs. Intrinsic Rewards
00:14:43 Money, Comparison & Happiness
00:21:39 Tool: Increase Social Connection; Real-Time Communication
00:32:16 Sponsor: AG1
00:33:47 Technology, Information, Social Interaction
00:39:22 Loneliness, Youth, Technology
00:42:16 Cravings, Sustainable Actions, Dopamine
00:47:01 Social Connection & Predictions; Introverts & Extroverts
00:57:22 Sponsors: Function & LMNT
01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology
01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts
01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions
01:25:01 Sponsor: David
01:26:17 Importance of Negative Emotions; Judgements about Happiness
01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures
01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”
01:47:40 Monkeys, Perspective, Planning
01:53:58 Dogs, Cats, Dingos; Pets & Happiness
02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time
02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences
02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization
02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles
02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset
02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast
02:44:33 Awe
02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting
02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good
03:01:42 Tool: Asking for Help
03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter
Disclaimer & Disclosures
23/12/24•3h 8m
Essentials: How to Focus to Change Your Brain
In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning.
I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Merch: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:03:27 Sponsor: David
00:04:43 New Neurons; Sensory Information, Brain & Customized Map
00:07:40 Recognition, Awareness of Behaviors
00:09:58 Sponsor: AG1
00:11:06 Attention & Neuroplasticity
00:15:40 Epinephrine, Acetylcholine & Nervous System Change
00:18:20 Improve Alertness, Epinephrine, Tool: Accountability
00:20:39 Improve Attention, Acetylcholine, Nicotine
00:23:09 Sponsor: LMNT
00:24:26 Tool: Visual Focus & Mental Focus
00:29:54 Tool: Ultradian Cycles, Anchoring Attention
00:31:00 Sleep & Neuroplasticity; NSDR, Naps
00:33:34 Recap & Key Takeaways
00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors
Disclaimer & Disclosures
19/12/24•37m 25s
Dr. Bernardo Huberman: How to Use Curiosity & Focus to Create a Joyful & Meaningful Life
In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.
We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.
Read the full show notes at hubermanlab.com.
Pre-order Andrew's new book, Protocols at protocolsbook.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Mateína: https://drinkmateina.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Shop: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Dr. Bernardo Huberman
00:02:13 Sponsors: Helix Sleep & BetterHelp
00:05:08 Early School, Science Interest, Argentina; Soccer
00:12:29 Physics, Childhood Teacher, Family
00:20:48 Music; Dictatorship; Humanistic Education
00:29:09 Sponsor: AG1
00:30:40 US Graduate School
00:39:27 Counterculture, Peer Pressure; Graduation, Job Search
00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon
00:54:49 Sponsors: LMNT & ExpressVPN
00:57:33 Relativity Theory, Quantum Mechanics
01:05:53 Chaos Theory, Fractals, Butterfly Effect
01:17:21 Scientists, Positive Contributions & Flaws
01:26:19 Sponsor: Mateína
01:27:45 Enjoyment of Life, Meditation; Goal Pursuit
01:35:44 Changing Fields, Computers
01:43:24 Mentors, Students; Restlessness, Curiosity
01:47:41 Industry, Academia, Graduate Degrees
01:54:02 Podcast, Interviewing; Mistakes, Working with Others
02:05:48 Quantum Internet, Unbreakable Code
02:09:48 Physics & Neuroscience; AI
02:15:06 Analog vs. Digital Life, Thinking about Future
02:21:38 Worry, Meditation
02:24:22 Beliefs, God; Spiritual Experiences, Randomness
02:33:53 Thinking about Past; Nostalgia
02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life
02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance
02:55:57 Etiquette, Clothing
03:04:11 Retirement, Money, Travel
03:12:00 Future Plans; Joyful Life
03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
16/12/24•3h 15m
Essentials: Understand and Use Dreams to Learn and Forget
In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.
I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
Eight Sleep: https://eightsleep.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Shop: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning
00:01:04 Types of Sleep
00:02:57 Slow-Wave Sleep, Motor Learning
00:06:23 Sponsor: AG1
00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events
00:12:29 Lack of REM Sleep, Emotionality
00:15:02 REM Sleep, Learning & Meaning
00:18:54 Sponsor: Joovv
00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma
00:26:48 Ketamine Therapy, PCP, Trauma
00:29:52 Sponsor: Eight Sleep
00:31:23 REM Sleep as Therapy, Emotions
00:33:40 Tool: Improve Slow-Wave & REM Sleep
00:37:05 Recap & Key Takeaways
Disclaimer & Disclosures
12/12/24•38m 49s
Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility
In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Shop: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Dr. Kelly Starrett
00:02:44 Sponsors: Maui Nui & Joovv
00:05:46 Movement; Tool: Daily Floor Sitting
00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting
00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion
00:23:47 Sponsor: AG1
00:25:18 Warm-Ups & Play
00:30:51 Asymmetries & Training
00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10
00:42:41 Tool: Warming Up with Play; Breathwork
00:47:26 Sponsors: Function & Eight Sleep
00:50:35 Tool: Foam Rolling, Uses, Types & Technique
01:01:30 Injury vs. Incident, Pain
01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method
01:11:04 Posture, Neck Work
01:19:58 Sponsor: LMNT
01:21:33 Pelvic Floor, Prostate Pain
01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose
01:33:42 Mobilizing the Pelvic Floor, Urogenital Health
01:38:27 Abdominals, Rotational Power, Spinal Engine Work
01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities
01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity
01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch
02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture
02:21:06 Training for Life & Fun
02:30:20 Aging with Range of Motion & Control; Mental State & Training
02:35:38 Fascia, Myofascial Mobilization
02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort
02:45:14 Deliberate Heat & Cold, Training, Injury & Healing
02:54:35 Desire to Train, Physical Practice
02:58:54 Balanced Nutrition; Eating Behaviors & Social Media
03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule
03:14:30 Supplements
03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
09/12/24•3h 26m
Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness
In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.
I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.
The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
AeroPress: https://aeropress.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:45 Understanding Circadian Rhythms
00:02:32 Optimizing Light Exposure for Better Sleep
00:04:46 Tools: Combating Jet Lag
00:05:50 Sponsor: AeroPress
00:07:15 The Science of Jet Lag & Longevity
00:10:57 Temperature Minimum: Key to Circadian Adjustment
00:16:49 Sponsor: AG1
00:19:24 Melatonin: Uses & Misconceptions
00:23:23 Sponsor: ROKA
00:24:33 Shift Work: Managing Irregular Schedules
00:26:50 Sleep Strategies for Different Age Groups
00:29:15 Conclusion & Key Takeaways
Disclaimer & Disclosures
05/12/24•30m 27s
Morgan Housel: Understand & Apply the Psychology of Money to Gain Greater Happiness
In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose.
We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life.
Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols: protocolsbook.com
Thank you to our sponsors
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Wealthfront**: https://wealthfront.com/huberman
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**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.
Timestamps
00:00:00 Morgan Housel
00:02:13 Sponsors: Wealthfront & BetterHelp
00:05:11 Spending Habits & Cynicism
00:08:44 Tool: Money & Future Regrets
00:16:07 Money Management Extremes; Credit & Hope
00:23:17 Money as a Tool, Happiness, Independence & Purpose
00:27:30 Sponsors: AG1 & ROKA
00:30:11 Unstructured Time; Independence, Identify & Money; Addiction
00:39:04 Longevity, Health & Money
00:47:42 Ambition, Social Media, Fame & Social Debt
00:53:37 Sponsor: Function
00:55:24 Resume Virtues vs. Eulogy Virtues
00:57:52 Compound Interest, Math vs. Behavior
01:01:42 Dopamine & Time, Marshmallow Test & Distraction
01:09:58 Motivation, Pleasure; Relationships
01:14:38 Freedom, Tool: Savings & Independence
01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly
01:24:07 Familial Wealth & Identity; Entrepreneurs
01:31:53 Life Purpose; Dogs; Social & Historical Comparison
01:39:58 Social Comparison & Geography, Angst
01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy
01:56:43 Envy & Spending Money; Wealth & Birth Rates
02:01:27 Tools: Parent Modeling; Resentment, Individual Goals
02:07:15 Purpose, Happiness & Money
02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
02/12/24•2h 15m
Essentials: Using Science to Optimize Sleep, Learning & Metabolism
In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:37 Understanding Circadian Rhythms & Light
00:02:17 Impact of Red Light on Circadian Rhythms
00:03:12 Light Through Windows & Circadian Clocks
00:05:04 Seasonal Changes & Circadian Rhythms
00:07:38 Neurotransmitters & Mood Regulation
00:09:00 Sponsors: LMNT & Eight Sleep
00:11:47 Exercise & Circadian Rhythms
00:14:40 Neuroplasticity & Learning
00:20:16 Sponsor: AG1
00:21:49 Non-Sleep Deep Rest (NSDR) & Learning
00:23:43 Nootropics & Cognitive Enhancement
00:26:16 Temperature & Circadian Rhythms
00:31:25 Sponsor: David
00:32:41 Food, Neurotransmitters & Circadian Rhythms
00:35:28 Self-Experimentation & Conclusion
Disclaimer & Disclosures
28/11/24•38m 24s
Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience
In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.
We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.
Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols: protocolsbook.com
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Dr. Ethan Kross
00:02:45 Sponsors: ExpressVPN & Eight Sleep
00:05:38 Inner Voice & Benefits
00:10:33 Music & Emotions
00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions
00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch
00:27:16 Tool: Expressive Writing; Sensory Shifters
00:30:41 Sponsors: AG1 & Joovv
00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling
00:44:01 Decision Making, Individualization; Tool: Exercise
00:50:24 “Chatter,” Trauma, Depression, Anxiety
00:54:37 Sponsor: Function
00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media
01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting
01:13:41 Time, Chatter & Flow
01:18:01 Focusing on Present, Mental Time Travel
01:22:49 Texting, Social Media, Sharing Emotions
01:28:31 AI & Individualized Tools for Emotional Regulation
01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions
01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces
01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control
01:56:00 Emotional Regulation & Shifters, Screens
02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools
02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation
02:15:52 Tool: Stop Intrusive Voices; Anxiety
02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement
02:31:02 “Cognitive Velocity”; Resetting
02:36:43 Transition States, Tool: Goal Pursuit & WOOP
02:43:59 Attention, Emotional Flexibility; Avoidance
02:54:15 Emotional Contagion
03:00:22 Validating Emotions, Wisdom; Shift Book
03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
25/11/24•3h 9m
Essentials: Master Your Sleep & Be More Alert When Awake
This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:18 Understanding Sleep & Wakefulness
00:01:11 The Role of Adenosine & Caffeine
00:03:45 Circadian Rhythms & the Importance of Light
00:04:54 Morning Light Exposure & Cortisol
00:06:27 Sponsor: AG1
00:16:14 Evening Light Exposure & Melatonin
00:18:08: Sponsor: Eight Sleep
00:19:47 Managing Light Exposure for Better Sleep
00:28:03 The Benefits of Naps & Yoga Nidra
00:29:06 Sponsor: ROKA
00:34:38 Supplements for Sleep & Wakefulness
00:38:42 Conclusion & Final Thoughts
Disclaimer & Disclosures
21/11/24•38m 52s
Dr. Terry Sejnowski: How to Improve at Learning Using Neuroscience & AI
In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.
We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.
We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s.
Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols: protocolsbook.com
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
David Protein: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/huberman
Timestamps
00:00:00 Dr. Terry Sejnowski
00:02:32 Sponsors: BetterHelp & Helix Sleep
00:05:19 Brain Structure & Function, Algorithmic Level
00:11:49 Basal Ganglia; Learning & Value Function
00:15:23 Value Function, Reward & Punishment
00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI
00:25:56 Learning & Brain Storage
00:30:08 Traveling Waves, Sleep Spindles, Memory
00:32:08 Sponsors: AG1 & David
00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs
00:42:02 Psilocybin, Brain Connectivity
00:45:58 Tool: ‘Learning How to Learn’ Course
00:49:36 Learning, Generational Differences, Technology, Social Media
00:58:37 Sponsors: LMNT & Joovv
01:01:06 Draining Experiences, AI & Social Media
01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function
01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria
01:16:58 AI, Imagined Futures, Possibilities
01:27:14 AI & Mapping Potential Options, Schizophrenia
01:30:56 Schizophrenia, Ketamine, Depression
01:36:15 AI, “Idea Pump,” Analyzing Research
01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes
01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines
01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning
02:12:40 Tool: Idea Generation, Mind Wandering, Learning
02:18:18 Dreams, Unconscious, Types of Dreams
02:22:56 Future Projects, Brain & Self-Attention
02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
18/11/24•2h 34m
Essentials: How Your Brain Works & Changes
This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials & the Nervous System
00:02:23 Understanding Sensation & Perception
00:04:56 Emotions & Neuromodulators
00:07:42 Thoughts & Deliberate Actions
00:08:22 Sponsor: AG1
00:09:54 Deliberate Processing & Neuroplasticity
00:15:59 The Mechanisms of Neuroplasticity
00:20:56 Sponsor: David
00:22:13 The Importance of Sleep & Rest
00:27:12 Understanding the Autonomic Nervous System
00:36:49 Leveraging Ultradian Rhythms
Disclaimer & Disclosures
14/11/24•37m 44s
Dr. Allan Schore: How Relationships Shape Your Brain
In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry.
Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.
Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.
Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David Protein: https://davidprotein.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Dr. Allan Schore
00:02:37 Sponsors: David & Eight Sleep
00:05:49 Thoughts & Unconscious Mind
00:07:36 Right vs Left Brain, Child Development, Attachment
00:13:19 Attachment Styles & Development, Emotions & Physiology
00:18:12 Intuition, Arousal, Emotional Regulation & Attachment
00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment
00:28:33 Attachment Styles, Regulation Theory; Therapy
00:34:20 Sponsor: AG1
00:35:51 “Surrender,” Therapy, Patient Synchronization
00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation
00:45:07 Mother vs Father, Child Development; Single Caretakers
00:50:51 MDMA, Right Brain; Fetal Development
00:55:58 Sponsor: Function
00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love
01:03:33 Splitting, Borderline; Therapy & Emotions
01:09:24 Tool: Right Brain, Vulnerability & Repair
01:15:32 Right vs. Left Brain, Attention
01:19:26 Right Brain Synchronization, Eye Connection, Empathy
01:25:39 Music & Dogs, Resonance
01:30:58 Right Brain & Body; Empathic Connection, Body Language
01:36:47 Tool: Text Message, Communication, Relationships
01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain
01:50:10 Defenses, Blind Spots
01:53:14 Creativity, Accessing the Right Brain, Insight
01:59:31 Paternal Leave, Parent-Child Relationships, Attachment
02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
11/11/24•2h 7m
Dr. Shanna Swan: How to Safeguard Your Hormone Health & Fertility
In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume.
We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
ROKA: https://roka.com/huberman
BetterHelp: https://betterhelp.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Dr. Shanna Swan
00:02:58 Sponsors: LMNT, ROKA & BetterHelp
00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates
00:13:30 Phthalate Syndrome, Animal Data, Male Offspring
00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies
00:27:30 Hyenas; Phthalate Syndrome in Males
00:32:49 Sponsor: AG1
00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring
00:39:03 Anogenital Distance & Sperm Count
00:45:03 Sperm Count & Fertility
00:49:24 Sponsor: Function
00:51:11 Sperm Count Decline
00:58:19 Sperm Quality & Pesticides
01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior
01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors
01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility
01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave
01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides
01:32:58 Funding
01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials
01:40:12 Europe vs. US Chemical Safety, REACH Program
01:46:20 Tool: Pregnancy & Fetal Health
01:49:23 Plastics & Environmental Concern; Fertility
01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature
01:58:04 Other Animals & Fertility Decline, Ecosystems
02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects
02:06:02 Tool: Consumer Guides, Personal & Household Products
02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans
02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
04/11/24•2h 18m
Bill Eddy: How to Deal With High Conflict People
In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.
We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.
Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Function: https://functionhealth.com/huberman
David Protein: https://davidprotein.com/huberman
Timestamps
00:00:00 Bill Eddy
00:02:58 Sponsors: Maui Nui & ExpressVPN
00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns
00:10:48 Personality Disorders, Prevalence & Overlap
00:18:28 High-Conflict Personality vs. Personality Disorders, Blame
00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment
00:30:53 Sponsor: AG1
00:32:05 Relationship Stability, Tool: Vetting Potential Partners
00:38:54 Heightened Emotions, Negative Advocates, Divorce
00:47:50 Brain, Plasticity & Fear; Bullies, Polarization
00:54:51 Sponsors: Function & David
00:58:00 Emotions, Media, Politics
01:04:57 Tool: WEB Method, Identify High-Conflict Individuals
01:12:20 Body Cues, Identify High-Conflict Individuals
01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior
01:23:12 High Conflict Personalities & Occupations
01:28:18 Big Personalities: Evidence vs Assumptions
01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit
01:45:41 Exiting a High Conflict Relationship & Timing
01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering”
01:52:32 High Conflict Divorce, Small Families & Parental Estrangement
01:57:01 Tool: Managing Emotions & Relationships, EAR Statements
01:59:52 Large Families & Conflict Resolution
02:04:11 Bullies & Online Social Groups
02:09:18 Personality Disorders, Causes, Culture
02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution
02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing
02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC
02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
28/10/24•2h 39m
The Effects of Microplastics on Your Health & How to Reduce Them
In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.
By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.
Access the full show notes for this episode at hubermanlab.com.
Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
BetterHelp: https://betterhelp.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
00:00:00 Microplastics
00:02:46 Sponsors: LMNT & BetterHelp
00:05:40 Microplastics & Nanoplastics; Ingestion
00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA
00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles
00:26:57 Tool: Sea Salt
00:29:10 Sponsor: AG1
00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates
00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids
00:37:34 Measurement Tools & Advancements
00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)
00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health
00:52:17 Sponsors: Function & Eight Sleep
00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion
01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane
01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer
01:15:05 Tool: Sweating & Toxin Removal
01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry
01:25:11 Tools: Microwave Popcorn, Toothpastes
01:27:47 Developing Brain & Microplastics, ADHD, Autism
01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure
01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
21/10/24•1h 36m
Ari Wallach: Create Your Ideal Future Using Science-Based Protocols
In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.
We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.
Access the full show notes for this episide at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David Protein: https://davidprotein.com/huberman
Helix Sleep: https://helixsleep.com/huberman
ROKA: https://roka.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Ari Wallach
00:01:58 Sponsors: David, Helix Sleep & ROKA
00:06:13 Mental Time Travel; Technology & Present
00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today
00:22:00 Tool: Empathy for Others
00:26:09 Empathy for Future Generations, Emotion & Logic
00:31:48 Tool: Emotion to Guide Action
00:36:50 Sponsor: AG1
00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations
00:43:52 Egoic Legacy, Modeling Behavior
00:51:13 Social Media, Time Capsule, Storytelling
01:00:06 Sponsor: LMNT
01:01:18 Short-Term Thinking; Life Purpose, Science & Religion
01:09:23 Longpath, Telos, Time Perception
01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks
01:23:02 Tool: Visualizing Future You
01:30:17 Death, Western Society
01:36:20 Tool: Writing Letter to Future Self
01:41:01 Society, Future Harmony
01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”
01:58:48 Tool: Behavior & Modeling for the Future
02:08:11 Tool: “Why Tuesdays?”, Examining Self
02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
14/10/24•2h 17m
Dr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & Longevity
In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.
We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.
Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Craig Koniver
00:04:52 Sponsors: Joovv & BetterHelp
00:07:40 What is a Peptide?
00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health
00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation
00:18:43 BPC-157, Inflammation
00:23:27 BPC-157, Injection & Oral Forms; Injury Repair
00:28:43 Sourcing, Anabolic Steroids, Testosterone
00:34:48 Black & Gray Market, Compounding Pharmacies, Purity
00:38:20 Sponsor: AG1
00:39:51 Partnering with a Physician, LPS
00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses
00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone
00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides
00:58:45 Sponsor: Function & Eight Sleep
01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health
01:05:16 Prescriptions, Physicians & Trust
01:14:09 Agency in Your Health
01:17:13 MK-677, Appetite
01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing
01:21:10 Methylated B Vitamins, Homocysteine
01:24:47 Peptides for Sleep, Pinealon, Epitalon
01:31:03 Glycine, Liver Detoxification; Dosage
01:37:19 GLP-1, Compounding Pharmacies
01:39:03 Stem Cell Therapy, PRP
01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health
01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses
01:50:20 Covid, NAD Infusion, NMN & NR Supplements
01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR
02:07:53 PT-141, Vyleesi, Libido; Nausea
02:10:57 FDA Approval & Removal, Pharmaceutical Companies
02:20:17 Positivity, Mindset & Health
02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
07/10/24•2h 29m
Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols
In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.
We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.
This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David Protein: https://davidprotein.com/huberman
Levels: https://levels.link/huberman
Waking Up: https://wakingup.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Dr. Charan Ranganath
00:02:06 Sponsors: David, Levels & Waking Up
00:06:48 Memory: Past, Present & Future; Sleep
00:13:23 Self, Memory & Age, Neuroplasticity
00:18:50 Tool: Curiosity & Dopamine
00:26:55 Dopamine, Forward Movement
00:33:09 Sponsor: AG1
00:34:22 Dopamine, Learning; Curiosity & Appraisal
00:40:31 Memory, Hippocampus
00:43:34 Prefrontal Cortex & Memory, Aging
00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination
00:58:53 Sponsor: Function
01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline
01:09:39 Exercise, Brain Function; ADHD
01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD
01:23:31 Forgetting, Intention vs. Attention
01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness
01:36:36 Tool: Pictures, Memories, Intention
01:45:46 Deep Focus, Dopamine
01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s
01:59:51 Déjà Vu
02:09:00 Serotonin, Reframing Memories, Trauma
02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy
02:27:53 Rumination, Trauma, Nostalgia, Narrative
02:30:30 Music, Pavlov’s Dogz Band
02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
30/09/24•2h 39m
Dr. Victor Carrión: How to Heal From Post-Traumatic Stress Disorder (PTSD)
In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.
We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.
Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.
The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Dr. Victor Carrión
00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance
00:11:41 Stressors, Perseverate; Children & PTSD
00:16:13 Transgenerational Trauma
00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol
00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms
00:31:48 Sponsor: AG1
00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)
00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions
00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep
00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy
01:02:37 Sponsor: Function
01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox
01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative
01:18:11 Custom Toolbox Development; Energy
01:26:32 Tool: 4-Corner Square Response, Understanding Cues
01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners
01:38:47 Social Media, Boundaries
01:46:07 School, Yoga & Mindfulness Curriculum
01:55:31 Implementing School Mindfulness Programs, Sleep
02:00:52 Barriers to School Programs
02:06:08 Redefining Success, Identity
02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response
02:21:42 Listening to Kids & Adults
02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
23/09/24•2h 26m
Esther Perel: How to Find, Build & Maintain Healthy Romantic Relationships
In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating.
Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology.
Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.
Access the full show notes for this episode at hubermanlab.com.
Esther Perel's new Desire courses are launching tomorrow, September 17—use code HUBERMAN15 for 15% off any course through December.
Thank you to our sponsors
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Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Esther Perel
00:02:03 Sponsors: David Protein, LMNT & Helix Sleep
00:06:33 Romantic Relationships, Change & Self
00:11:18 Cornerstone vs. Capstone Relationships, Age Differences
00:16:53 Young vs. Older Couples, Dynamic Relationships
00:20:13 Identity & Relationship Evolution
00:26:00 Curiosity, Reactivity
00:30:29 Sponsor: AG1
00:31:59 Polarization, Conflict; Coherence & Narratives
00:38:21 Apologies, Forgiveness, Shame, Self-Esteem
00:45:00 Relationship Conflict
00:53:48 Sponsor: Function
00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality
01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships
01:08:03 Couples Therapy; Language & Naming
01:20:15 Sexuality in Relationships
01:26:20 Tool: Love & Desire, Sexuality
01:31:28 Infidelity, “Aliveness”
01:35:17 Intimacy, Abandonment, Self-Preservation
01:41:26 Erotic Blueprints, Emotional Needs
01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies
01:59:30 Tool: Relationship Readiness
02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
16/09/24•2h 6m
Dr. Marc Brackett: How to Increase Your Emotional Intelligence
In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.
We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Pre-Order 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
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Eudēmonia: https://eudemonia.net
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Dr. Marc Brackett
00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia
00:06:03 What is Emotional Intelligence?; Self & Others
00:11:18 Language & Emotion
00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion
00:24:35 Sponsor: AG1
00:26:05 Parent/Teacher Support; Online Etiquette
00:31:24 Anonymity, Online Comments
00:35:46 Happiness vs. Contentment; Knowing Oneself
00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence
00:51:28 Sponsor: LMNT
00:52:40 Texting & Relationships
01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale
01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor
01:19:42 Discussing Feelings; Emotional Self-Awareness
01:25:00 Understanding Cause of Emotions, Stress, Envy
01:33:40 Framing Empathy, Compassionate Empathy
01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing
01:49:44 Stereotypes, “Emotional”
01:53:49 Emotions, Learning & Decision Making; Intention
02:02:43 Emotion App & Self-Awareness; Gratitude Practice
02:07:13 Bullying
02:18:06 Courage & Bullying; Emotion Education
02:25:33 Punishment; Uncle Marvin
02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
09/09/24•2h 34m
Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset
In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.
We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.
Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Pre-Order Andrew's New Book
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Joovv: https://joovv.com/huberman
Waking Up: https://wakingup.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Dr. Jamil Zaki
00:02:12 Sponsors: Maui Nui, Joovv & Waking Up
00:06:59 Cynicism
00:12:38 Children, Attachment Styles & Cynicism
00:17:29 Cynicism vs. Skepticism, Complexity
00:23:30 Culture Variability & Trust
00:26:28 Sponsor: AG1
00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence
00:35:59 Stereotypes, Threats
00:39:48 Cooperative Environments, Collaboration & Trust
00:44:05 Competition, Conflict, Judgement
00:48:46 Cynics, Awe, “Moral Beauty”
00:55:26 Sponsor: Function
00:57:13 Cynicism, Creativity & Workplace
01:04:19 Assessing Cynicism; Assumptions & Opportunities
01:11:11 Social Media & Cynicism, “Mean World Syndrome”
01:18:35 Negativity Bias, Gossip
01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”
01:32:59 AI, Bias Correction
01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring
01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting
01:51:33 Tool: Testing & Sharing Core Beliefs
01:58:09 Polarization vs. Perceived Polarization, Politics
02:06:06 Challenging Conversations, Questioning Perceptions
02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
02/09/24•2h 16m
Optimal Protocols for Studying & Learning
In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.
I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.
By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
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
Eight Sleep: https://eightsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Improve Studying & Learning
00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:45 Offsetting Forgetting
00:08:22 Learning & Neuroplasticity
00:13:06 Periodic Testing
00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement
00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise
00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)
00:28:29 Tools: Study Habits of Successful Students
00:36:21 Sponsor: AG1
00:37:33 Studying & Aspiration Goals; Challenging Material
00:42:54 Tool: Testing as a Learning Tool
00:48:23 Self-Testing, Repeated Testing
00:55:29 Testing Yourself & Knowledge Gaps
01:01:11 Sponsor: LMNT
01:02:23 New Material & Self-Test Timing
01:07:21 Familiarity vs Mastery
01:10:55 Self-Testing & Offsetting Forgetting
01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions
01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation
01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine
01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity
01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer
26/08/24•1h 41m
Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance
In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.
We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.
We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.
Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.
Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols, at protocolsbook.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
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LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Dr. Teo Soleymani
00:01:35 Sponsors: ROKA, Joovv & Helix Sleep
00:05:45 Skin Turnover; Skin Appearance & Stress
00:13:35 Caffeine, Vasoconstriction & Skin Redness
00:16:31 Nicotine, Vaping & Skin Appearance
00:18:37 Alcohol, Skin Health
00:24:33 Hydration, Fluid Intake & Genetics
00:26:19 Tool: Selecting a Moisturizer
00:29:28 Sponsor: AG1
00:30:40 Puffiness Under Eyes & Cause
00:32:14 Tool: Skin Cleansing; Frequency, Showers
00:41:57 Dry & Flaky Scalp, Dandruff
00:46:09 Cost & Skincare Products
00:50:20 Tool: Sun Exposure & Skin Health, Mood
00:56:24 Sponsor: LMNT
00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen
01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer
01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging
01:12:11 Premature Aging & Skincare
00:15:56 Choose Mineral or Chemical Sunscreen?
01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness
01:26:02 Tool: Selecting Mineral-Based Sunscreens
01:28:30 Chemical Sunscreens & Blood-Brain Barrier
01:30:13 Nutrition, Gut Microbiome & Skin Health
01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3
01:42:58 Retinoids vs. Retinol, Skin Appearance
01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion
01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels
02:04:10 Psoriasis, Phototherapy
02:10:03 Vitiligo, Immune System & Skin Cancer Risk
02:15:41 Acne, High Glycemic Index Foods, Dairy
02:19:38 Rosacea, Types & Treatments
02:23:00 Eczema, Immune System
02:25:37 Popping Pimples & Acne Scars; Corticosteroids
02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams
02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk
02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
19/08/24•2h 46m
Dr. Layne Norton: Tools for Nutrition & Fitness
In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.
We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.
We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.
Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Layne Norton
00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui
00:06:39 Science-Based Evidence, Mechanism vs. Outcome
00:14:31 Meta-analysis, Methods, Evidence Quality
00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data
00:33:53 Sponsor: AG1
00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis
00:42:01 Protein Synthesis, Refractory Response; Resistance Training
00:46:05 Protein Intake, Intermittent Fasting & Training
00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis
01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth
01:05:34 Sponsor: LMNT
01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c
01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet
01:19:50 “The Norton Method”; Tool: Consistency
01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest
01:33:50 Mind & Body Effects, Stress; Belief Effects
01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training
01:50:24 Fatigue & Training to Failure, Speed, Strength Training
01:59:06 Tool: Training After 50, Consistency
02:09:12 Fat Cells, Diabetes, Exercise
02:16:50 Metabolism & Age-Related Changes?, Appetite
02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”
02:33:42 GLP-1 Agonists, Judgement & Obesity
02:40:19 Sugar, Excess Calories, Body Weight
02:49:16 Satiety, Sugar & Calorie Budget
02:54:56 Tool: Individualization, Context & Diet Psychology
02:57:22 Seed Oils, Butter, Olive Oil
03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits
03:13:43 Saturated Fat, Cholesterol; Seed Oils
03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite
03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer
03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity
03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein
03:57:00 Evidence-Based Approach
04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
12/08/24•4h 4m
Dr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination
In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.
Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.
We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.
By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://wakingup.com/huberman
Timestamps
00:00:00 Dr. Martha Beck
00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT
00:05:34 Tool: Perfect Day Exercise
00:15:31 “Clear Eyed”, Male vs. Female
00:23:31 Family & Work; Directed Attention & Miracles
00:30:21 Sponsor: AG1
00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear
00:37:22 Accessing the Subconscious; Compassionate Witness Self
00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting
00:54:01 Self, Radiance, Death; Awakening
00:59:14 Suffering & Compassionate Attention
01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;
01:08:44 Sponsor: Waking Up
01:10:20 Western Society & Pressure
01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”
01:25:02 Energy, Magnetoreception, Pet’s Death
01:33:49 Lying to Ourselves, Addiction
01:38:18 Tool: “Integrity Cleanse”, Lies; The Light
01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency
01:55:10 Romantic Relationships; Jobs & Family
02:02:06 Hurting Others, Relationship Imbalance
02:06:55 Tool: True Empathy
02:11:26 “Happiness is an Inside Job”, Codependency
02:18:58 Live Your Joy, Western Society
02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”
02:30:42 “I Like It!”, Punk Rock Music, Love
02:34:24 Honesty & Essential Self; Helping People & Healers
02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
05/08/24•2h 44m
AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors.
If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.
If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.
Timestamps
00:00 Introduction & Announcements
00:15 Supporting Mental & Physical Health Research
01:56 Exciting New Research Initiatives
03:39 Skin Health & Appearance
14:46 Cold Therapy Benefits & Guidelines
21:18 Self-Motivation Strategies
27:05 Understanding REM Sleep
28:45 Morning Routine: Exercise & Cold Exposure
29:17 The Importance of REM Sleep
29:49 Non-Sleep Deep Rest (NSDR) Protocols
31:27 REM Sleep Rebound & Compensation
32:55 Impactful School Strategies for Learning
34:19 Meditation & Micro Gaps in Learning
39:13 Physical Activity & Learning
41:01 Exploring Shilajit & Testosterone
47:51 Writing Process & Overcoming Obstacles
51:32 Addiction & Recovery Resources
53:47 Closing Remarks & Gratitude
Disclaimer & Disclosures
02/08/24•56m 43s
Dr. Peter Attia: Supplements for Longevity & Their Efficacy
In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.
We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.
Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.
Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Levels: https://levels.link/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
00:00:00 Dr. Peter Attia, NAD Pathway
00:02:31 Sponsors: LMNT, Levels & Eight Sleep
00:06:38 Categories of Longevity Approaches
00:17:22 Peter’s Supplements; Rapamycin & Research Data
00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho
00:30:35 Sponsor: AG1
00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan
00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan
00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol
00:53:31 Perform with Dr. Andy Galpin Podcast
00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health
01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes
01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program
01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance
01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits
01:30:38 Longevity, NR & NMN Supplementation, Inflammation
01:41:00 Rapamycin & Immune Function
01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor
01:55:24 Radiation & Cancer Risk
01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline
02:07:12 Tool: Exercise Timing & Energy Levels
02:11:22 Peter’s Supplements
02:18:46 Andrew’s Supplements
02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy
02:26:52 NAD Pathway Supplementation for Longevity?
02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
Disclaimer
29/07/24•2h 30m
Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.
We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.
We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.
Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Waking Up: https://wakingup.com/huberman
Timestamps
00:00:00 Dr. Stacy Sims
00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up
00:07:03 Intermittent Fasting, Exercise & Women
00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training
00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women
00:21:06 Pre-Training Meal & Brain, Kisspeptin
00:26:45 Post-Training Meal & Recovery Window
00:29:59 Sponsor: AG1
00:31:48 Hormones, Calories & Women
00:34:24 Women, Strength Improvements & Resistance Training
00:39:10 Tool: Women & Training Goals by Age Range
00:44:16 Women, Perimenopause, Training & Longevity
00:47:14 Women & Training for Longevity, Cardio, Zone 2
00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training
00:58:23 Perform with Dr. Andy Galpin Podcast
00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability
01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle
01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle
01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD
01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes
01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle
01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra
01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes
01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”
01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene
01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3
01:57:21 Protein Powder; Adaptogens & Timing
02:00:11 Pregnancy & Training; Cold & Hot Exposure
02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity
02:09:38 Tool: Women in 20s-40s & Training, Lactate
02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery
02:17:22 Training for Longevity, Cellular & Metabolic Changes
02:19:30 Nutrition, 80/20 Rule
02:23:30 Listening to Self
02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
22/07/24•2h 28m
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
15/07/24•2h 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
08/07/24•3h 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
01/07/24•2h 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
24/06/24•3h 3m
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
17/06/24•2h 18m
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
10/06/24•2h 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
07/06/24•53m 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
03/06/24•2h 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
27/05/24•2h 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
20/05/24•1h 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
17/05/24•51m 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
13/05/24•2h 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
08/05/24•2h 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
00:00:00 Dr. Casey Means
00:02:36 Sponsors: LMNT & Waking Up
00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot
00:14:17 Trifecta of Bad Energy
00:24:02 Western Living, United States, Specialization & Medicine
00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise
00:29:40 Sponsor: AG1
00:35:03 Tools: Walking & Glucose; Frequent Movement
00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill
00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)
00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function
01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing
01:16:46 Tool: Environmental Factors; Food, Life as a Process
01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients
01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion
01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support
01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine
02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat
02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity
02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes
02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality
02:33:10 Sleep; Continuous Monitoring & Biomarkers
02:37:39 Mindset & Safety, Stress & Cell Danger Response
02:44:04 Tool: Being in Nature, Sunlight, Fear
02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter
Disclaimer
06/05/24•2h 52m
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
01/05/24•2h 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
30/04/24•25m 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Back Health
(00:04:03) Sponsors: LMNT & Waking Up
(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord
(00:12:07) Spinal Cord & Nerves; Herniated Discs
(00:19:50) Build Strong Pain-Free Back; Bulging Discs
(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment
(00:31:04) Sponsor: AG1
(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up
(00:44:40) Tool: McGill Big 3 Exercises, Side Plank
(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain
(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang
(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups
(01:21:28) Sciatica, Referred Pain, Herniated Disc
(01:24:21) Tool: Improve Spine Stability, Strengthen Neck
(01:29:23) Tools: Strengthen Feet, Toe Spreading
(01:34:35) Tools: Belly Breathing; Stagger Stance
(01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel
(01:50:59) Tool: Psoas Stretching
(01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back
(02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
29/04/24•2h 3m
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
24/04/24•2h 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Dr. Bonnie Halpern-Felsher
(00:01:57) Sponsors: LMNT & Waking Up
(00:05:38) Adolescence
(00:09:19) Household Conflict, Parents; Smart Phones
(00:12:35) Smart Phones & Social Media
(00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis
(00:23:46) Adolescent Nicotine Use: Marketing, Flavors
(00:31:04) Sponsor: AG1
(00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration
(00:41:35) Addiction & Withdrawal; E-Cigarette Access
(00:48:48) Vaping Health Hazards, Aldehydes, Flavors
(00:57:48) “Just Say No”, Adolescent Defiance
(01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations
(01:10:30) Psychosis, THC & Adolescence
(01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms
(01:23:05) Social Pressures, Quitting Vaping, Environment Concerns
(01:30:08) Teen Activities, Social Media, Autonomy
(01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior
(01:43:27) International E-Cigarette Use, Regulation
(01:46:10) Nicotine Pouches, Health Risks; Tolerance
(01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction
(02:02:37) Fentanyl, Drug Testing, Recreational Drug Use
(02:13:45) Tool: Organic Conversations & Risky Behavior
(02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens
(02:24:08) Mental Health Crisis & Substance Use
(02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
22/04/24•2h 27m
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
19/04/24•52m 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
17/04/24•2h 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Dr. David Yeager
(00:02:05) Sponsors: LMNT & Waking Up
(00:04:20) Growth Mindset; Performance, Self-Esteem
(00:10:31) “Wise” Intervention, Teaching Growth Mindset
(00:15:12) Stories & Writing Exercises
(00:19:42) Effort Beliefs, Physiologic Stress Response
(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets
(00:27:16) Sponsor: AG1
(00:30:58) Language & Importance, Stressor vs. Stress Response
(00:37:54) Physiologic Cues, Threat vs Challenge Response
(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset
(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone
(01:06:28) Growth Mindset & Transferability, Defensiveness
(01:11:36) Challenge, Environment & Growth Mindset
(01:19:08) Goal Pursuit, Brain Development & Adaptation
(01:24:54) Emotions; Loss vs. Gain & Motivation
(01:32:28) Skill Building & Challenge, Purpose Motivation
(01:39:59) Contribution Value, Scientific Work & Scrutiny
(01:50:01) Self-Interest, Contribution Mindset
(01:58:05) Criticism, Negative Workplaces vs. Growth Culture
(02:06:51) Critique & Support; Motivation; Standardized Tests
(02:16:40) Mindset Research
(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
15/04/24•2h 23m
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
10/04/24•2h 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Coleman Ruiz
(00:02:12) Sponsors: LMNT & Waking Up
(00:06:06) Childhood, “Wildness”
(00:13:24) Wrestling, Combat Sports & Respect
(00:22:26) Divorce, College Applications & Naval Academy
(00:25:59) Sponsor: AG1
(00:31:22) Prep School, Patriotism, Fear
(00:40:08) Growth Mindset, 24-Hour Horizon
(00:43:02) Naval Academy, Mentor, Focus
(00:52:45) Wife, Work Ethic
(01:00:51) Navy SEALs, BUD/S, Hell Week
(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion
(01:16:30) Patriotism, Navy SEALs, Green Team
(01:22:15) Advanced Training, Tier One, Free-Fall
(01:26:13) Special Operations, Deaths & Grief
(01:36:08) Mentor Death & Facing Mortality
(01:47:49) Warriors & Compassion; Trauma, Family
(01:52:37) Civilian Life Adjustment
(01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD
(02:07:03) Massage, Perspective, Space-Time Bridging
(02:14:10) Psychedelics, Connection, Warrior Culture
(02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol
(02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality
(02:30:42) Suicide, Asking For Help & Support
(02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology
(02:44:54) Healing Process: Unsatisfaction & Asking For Help
(02:54:03) Daily Routine, Movement, Nutrition
(03:02:22) Manhood, Range, Parenthood, Surrender
(03:10:08) Current Pursuits
(03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
08/04/24•3h 13m
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
03/04/24•2h 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Peptides
(00:03:37) Sponsors: LMNT & Waking Up
(00:07:44) What is a Peptide?
(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)
(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis
(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery
(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk
(00:31:08) Sponsor: AG1
(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500
(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks
(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295
(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing
(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing
(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)
(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks
(01:17:21) Vitality: Kisspeptin
(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks
(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
01/04/24•1h 21m
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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Asi Wind
(00:03:05) Sponsors: LMNT & Waking Up
(00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory
(00:14:57) Magic & Imagination
(00:24:06) Memory “Experiments”
(00:25:19) Sponsor: AG1
(00:30:46) Reality Augmentation, Free Will
(00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing
(00:41:20) Audience, Empathetic Attunement & Connection; Skeptics
(00:49:10) Trick Explanation, Props
(00:57:21) Exposing Magic, Misdirection, Storytelling
(01:08:36) Delight, Hypnosis, Behavior Patterns
(01:17:35) Hypnotists & Guiding Attention; Social Media
(01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning
(01:30:14) Tension, Understanding Magic
(01:36:16) Storytelling
(01:43:00) Painting & Composition
(01:51:08) Truths, Clean Slate, Art & Storytelling
(01:59:03) Art & Motivation, Honesty
(02:05:17) Inspiration & Creativity, “Sponge”
(02:12:38) Morning Routine & Creativity
(02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity
(02:29:53) Body Language
(02:33:01) Perfectionism; Negative Emotions, Photography
(02:40:19) Sensitivity, Empathy, Family
(02:45:16) Incredibly Human Show
(02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
25/03/24•2h 47m
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
22/03/24•58m 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Dr. E.J. Chichilnisky
(00:02:47) Sponsors: LMNT & Waking Up
(00:06:06) Vision & Brain; Retina
(00:11:23) Retina & Visual Processing
(00:18:37) Vision in Humans & Other Animals, Color
(00:23:01) Studying the Human Retina
(00:26:33) Sponsor: AG1
(00:31:16) Cell Types
(00:36:00) Determining Cell Function in Retina
(00:43:39) Retinal Cell Types & Stimuli
(00:49:27) Retinal Prostheses, Implants
(01:00:25) Artificial Retina, Augmenting Vision
(01:07:12) Neuroengineering, Neuroaugmentation & Specificity
(01:17:01) Building a Smart Device, AI
(01:20:02) Neural Prosthesis, Paralysis; Specificity
(01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity
(01:34:00) Career Journey, Music & Dance, Neuroscience
(01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga
(01:47:50) Body Signals & Decisions; Beauty
(01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
18/03/24•1h 56m
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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Dr. Cal Newport
(00:03:09) Sponsors: LMNT & Waking Up
(00:07:00) Smartphones, Office & Walking
(00:13:08) Productive Meditation, Whiteboards
(00:20:04) Tool: Capturing Ideas, Notebooks
(00:24:57) Tool: Active Recall & Remembering Information
(00:26:15) Sponsor: AG1
(00:31:29) Studying, Deliberate Practice
(00:38:13) Flow States vs. Deep Work
(00:41:39) Social Media, Emergencies
(00:45:27) Phone & Addiction; Task Switching
(00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration
(01:02:40) Internet Use & Kids; Video Games; Audiobooks
(01:08:15) Pseudo-Productivity, Burnout
(01:12:34) Social Media Distraction; The Deep Life
(01:18:03) Attention, ADHD, Smartphones & Addiction; Kids
(01:26:12) TikTok, Algorithm
(01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks”
(01:37:43) Solitude Deprivation, Anxiety
(01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep
(01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music
(01:55:08) Cognitive Focus & Environment; Isolation
(02:02:30) Burnout Epidemic, Digital Collaboration
(02:11:11) Cognitive Revolution, Balance
(02:16:45) Remote, Hybrid vs. In-Person Work; Zoom
(02:22:05) Tool: Pull-Based System, Designing Workload
(02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups
(02:38:56) Tool: Shutdown Ritual
(02:42:37) Accessibility, Reputation & Flexibility
(02:47:29) Work-Life Balance, Vacation; Productivity
(02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer
11/03/24•2h 52m
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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.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
04/03/24•1h 13m
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
29/02/24•56m 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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.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
26/02/24•2h 49m
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://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.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
19/02/24•2h 28m
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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
00:00:00 Oral Health
00:03:44 Sponsor: LMNT
00:07:13 Oral Health Quiz
00:13:53 Teeth Biology, Cavity Repair
00:20:01 Mouth, Gums, Saliva
00:23:54 Sponsor: AG1
00:28:51 Cavity Formation, Bacteria, Sugar, Acidity
00:35:10 Teeth Remineralization, Fluoride, Water
00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing
00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing
01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums
01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing
01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing
01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention
01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite
01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash
01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse
01:32:36 Alcohol-Based Mouthwash, Nitric Oxide
01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep
01:37:47 Tools: Tongue Brushing; Toothbrush Care
01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals
01:48:43 Dentist Visits, Daily Routines & Oral Health
01:54:17 Practices for Oral Health, Oil Pulling
01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
12/02/24•1h 56m
Dr. Kay Tye: The Biology of Social Interactions and Emotions
In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.
Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
00:00:00 Dr. Kay Tye
00:02:56 Sponsors: LMNT
00:06:40 Amygdala; “Valence”
00:12:43 Novelty; Reward & Punishment Response
00:20:06 Amygdala & Hunger; Social Interaction
00:26:21 Social Media & Social Connection; Tool: Email & Time Management
00:31:21 Sponsor: AG1
00:36:30 Social Media; Friction & Feedback, Leadership
00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”
00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness
01:01:29 Quality of Social Contact, Social Homeostasis, Social Media
01:09:42 Social Media, Relationships; Social Isolation & Exclusion
01:18:26 Empathy: Friend vs. Foe
01:28:40 Background & Empathy, Diversity, Emotional Regulation
01:34:34 Abundance vs. Scarcity Mindset
01:37:22 Social Rank & Hierarchy, Sibling Order, Development
01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors
01:55:32 Psychedelics: Research & Mechanisms; Psilocybin
02:06:28 Work-Life Balance, Fitness & Extracurriculars
02:11:56 Personal Life, Diversity, Happiness; Typical Day
02:15:42 Science & Academia; Future Directions
02:23:48 Research & Science Outreach
02:28:48 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
05/02/24•2h 26m
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
01/02/24•29m 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.
Read the full show notes for this episode at hubermanlab.com.
Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
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 & Disclosures
29/01/24•1h 26m
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.
Read the full shotes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
00:00:00 Dr. Peter Attia, Journal Club
00:02:56 Sponsors: LMNT & Waking Up
00:07:14 Light, Dark & Mental Health; Retina
00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses
00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light
00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise
00:31:05 Article #1, Light/Dark Exposure & Mental Health
00:32:36 Sponsor: AG1
00:38:18 Odds Ratio, Hazard Ratio
00:45:43 Night vs. Daylight Exposure, Mental Health Disorders
00:51:35 Major Depression & Light Exposure; Error Bars & Significance
01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights
01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects
01:13:54 Light Directionality, Phone, Night
01:17:21 Light Wavelengths & Sensors; Sunglasses
01:20:58 Hawthorne Effect, Reverse Causality, Genetics
01:26:26 Artificial Sweeteners, Appetite
01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health
01:39:53 Article #2, Immune System & Cancer
01:43:18 T-Cell Activation; Viruses
01:50:41 Autoimmunity; Cancer & Immune System Evasion
02:00:09 Checkpoint Inhibitors, CTLA-4
02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma
02:12:07 Patient Population, Randomization, GP100
02:18:09 Response Rate
02:22:52 Overall Survival & Response
02:28:38 Median Survival vs. Overall Survival, Drug Development
02:35:45 Gender & Dose
02:40:32 Adverse Events; Autoimmunity
02:46:42 Pancreatic Cancer; Aging & Immune System Health
02:53:57 Melanoma; Lynch Syndrome, Keytruda
02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk
03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
22/01/24•3h 4m
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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
15/01/24•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
08/01/24•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
01/01/24•2h 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
31/12/23•1h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
25/12/23•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
18/12/23•3h 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
13/12/23•54m 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
11/12/23•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
04/12/23•3h 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
30/11/23•24m 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
27/11/23•3h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
20/11/23•1h 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
15/11/23•39m 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
13/11/23•3h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
06/11/23•2h 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
31/10/23•29m 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
30/10/23•1h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
23/10/23•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
16/10/23•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
09/10/23•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
02/10/23•2h 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
29/09/23•34m 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
27/09/23•2h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
25/09/23•2h 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
20/09/23•3h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
18/09/23•1h 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
13/09/23•3h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
11/09/23•2h 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
06/09/23•3h 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
04/09/23•2h 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
30/08/23•21m 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: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
28/08/23•1h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
21/08/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
14/08/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
07/08/23•1h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
31/07/23•2h 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
28/07/23•26m 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
24/07/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
17/07/23•1h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
10/07/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
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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
Disclaimer
03/07/23•1h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
26/06/23•2h 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
23/06/23•25m 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
19/06/23•3h 34m
The Science of MDMA & Its Therapeutic Uses: Benefits & Risks
In this episode, I discuss Methylenedioxymethamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
12/06/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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
Disclaimer
05/06/23•2h 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
31/05/23•22m 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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
Disclaimer
29/05/23•1h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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
Disclaimer
22/05/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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
Disclaimer
15/05/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
08/05/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
01/05/23•3h 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
27/04/23•36m 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
24/04/23•1h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
17/04/23•1h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
10/04/23•2h
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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
03/04/23•2h 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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
27/03/23•1h 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
24/03/23•23m 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/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
20/03/23•3h 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/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
13/03/23•2h 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
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LMNT: https://drinklmnt.com/hubermanlab
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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
Disclaimer
06/03/23•2h 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/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://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
Disclaimer
27/02/23•2h 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
24/02/23•23m 13s