Huberman Lab

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

See omnystudio.com/listener for privacy information.

Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols

Mon, 30 Sep 2024 08:00:00 +0000

In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.

We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.

This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.

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

Thank you to our sponsors

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

Timestamps

00:00:00 Dr. Charan Ranganath

00:02:06 Sponsors: David, Levels & Waking Up

00:06:48 Memory: Past, Present & Future; Sleep

00:13:23 Self, Memory & Age, Neuroplasticity

00:18:50 Tool: Curiosity & Dopamine

00:26:55 Dopamine, Forward Movement

00:33:09 Sponsor: AG1

00:34:22 Dopamine, Learning; Curiosity & Appraisal

00:40:31 Memory, Hippocampus

00:43:34 Prefrontal Cortex & Memory, Aging

00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination

00:58:53 Sponsor: Function

01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline

01:09:39 Exercise, Brain Function; ADHD

01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD

01:23:31 Forgetting, Intention vs. Attention

01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness

01:36:36 Tool: Pictures, Memories, Intention

01:45:46 Deep Focus, Dopamine

01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s

01:59:51 Déjà Vu

02:09:00 Serotonin, Reframing Memories, Trauma

02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy

02:27:53 Rumination, Trauma, Nostalgia, Narrative

02:30:30 Music, Pavlov’s Dogz Band

02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Dr. Victor Carrión: How to Heal From Post-Traumatic Stress Disorder (PTSD)

Mon, 23 Sep 2024 08:00:00 +0000

In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.

We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.

Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.

The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.

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

Thank you to our sponsors

Timestamps

00:00:00 Dr. Victor Carrión

00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance

00:11:41 Stressors, Perseverate; Children & PTSD

00:16:13 Transgenerational Trauma

00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol

00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms

00:31:48 Sponsor: AG1

00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)

00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions

00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep

00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy

01:02:37 Sponsor: Function

01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox

01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative

01:18:11 Custom Toolbox Development; Energy

01:26:32 Tool: 4-Corner Square Response, Understanding Cues

01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners

01:38:47 Social Media, Boundaries

01:46:07 School, Yoga & Mindfulness Curriculum

01:55:31 Implementing School Mindfulness Programs, Sleep

02:00:52 Barriers to School Programs

02:06:08 Redefining Success, Identity

02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response

02:21:42 Listening to Kids & Adults

02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Esther Perel: How to Find, Build & Maintain Healthy Romantic Relationships

Mon, 16 Sep 2024 08:00:00 +0000

In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating.

Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology.

Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.

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

Thank you to our sponsors

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

Timestamps

00:00:00 Esther Perel

00:02:03 Sponsors: David Protein, LMNT & Helix Sleep

00:06:33 Romantic Relationships, Change & Self

00:11:18 Cornerstone vs. Capstone Relationships, Age Differences

00:16:53 Young vs. Older Couples, Dynamic Relationships

00:20:13 Identity & Relationship Evolution

00:26:00 Curiosity, Reactivity

00:30:29 Sponsor: AG1

00:31:59 Polarization, Conflict; Coherence & Narratives

00:38:21 Apologies, Forgiveness, Shame, Self-Esteem

00:45:00 Relationship Conflict

00:53:48 Sponsor: Function

00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality

01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships

01:08:03 Couples Therapy; Language & Naming

01:20:15 Desire in Relationships

01:26:20 Tool: Love & Desire

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

See omnystudio.com/listener for privacy information.

Dr. Marc Brackett: How to Increase Your Emotional Intelligence

Mon, 09 Sep 2024 08:00:00 +0000

In this episode, my guest is Dr. Marc Brackett, Ph.D., professor of psychology 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

Eudēmonia: https://eudemonia.net

Timestamps

00:00:00 Dr. Marc Brackett

00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia

00:06:03 What is Emotional Intelligence?; Self & Others

00:11:18 Language & Emotion

00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion

00:24:35 Sponsor: AG1

00:26:05 Parent/Teacher Support; Online Etiquette

00:31:24 Anonymity, Online Comments

00:35:46 Happiness vs. Contentment; Knowing Oneself

00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence

00:51:28 Sponsor: LMNT

00:52:40 Texting & Relationships

01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale

01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor

01:19:42 Discussing Feelings; Emotional Self-Awareness

01:25:00 Understanding Cause of Emotions, Stress, Envy

01:33:40 Framing Empathy, Compassionate Empathy

01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing

01:49:44 Stereotypes, “Emotional”

01:53:49 Emotions, Learning & Decision Making; Intention

02:02:43 Emotion App & Self-Awareness; Gratitude Practice

02:07:13 Bullying

02:18:06 Courage & Bullying; Emotion Education

02:25:33 Punishment; Uncle Marvin

02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset

Mon, 02 Sep 2024 08:00:00 +0000

In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.

We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.

Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Pre-Order Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

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

Timestamps

00:00:00 Dr. Jamil Zaki

00:02:12 Sponsors: Maui Nui, Joovv & Waking Up

00:06:59 Cynicism

00:12:38 Children, Attachment Styles & Cynicism

00:17:29 Cynicism vs. Skepticism, Complexity

00:23:30 Culture Variability & Trust

00:26:28 Sponsor: AG1

00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence

00:35:59 Stereotypes, Threats

00:39:48 Cooperative Environments, Collaboration & Trust

00:44:05 Competition, Conflict, Judgement

00:48:46 Cynics, Awe, “Moral Beauty”

00:55:26 Sponsor: Function

00:57:13 Cynicism, Creativity & Workplace

01:04:19 Assessing Cynicism; Assumptions & Opportunities

01:11:11 Social Media & Cynicism, “Mean World Syndrome”

01:18:35 Negativity Bias, Gossip

01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”

01:32:59 AI, Bias Correction

01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring

01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting

01:51:33 Tool: Testing & Sharing Core Beliefs

01:58:09 Polarization vs. Perceived Polarization, Politics

02:06:06 Challenging Conversations, Questioning Perceptions

02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Optimal Protocols for Studying & Learning

Mon, 26 Aug 2024 08:00:00 +0000

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

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

See omnystudio.com/listener for privacy information.

Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance

Mon, 19 Aug 2024 08:00:00 +0000

In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.

We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.

We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.

Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.

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

Pre-order Andrew's new book, Protocols, at protocolsbook.com.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Teo Soleymani

00:01:35 Sponsors: ROKA, Joovv & Helix Sleep

00:05:45 Skin Turnover; Skin Appearance & Stress

00:13:35 Caffeine, Vasoconstriction & Skin Redness

00:16:31 Nicotine, Vaping & Skin Appearance

00:18:37 Alcohol, Skin Health

00:24:33 Hydration, Fluid Intake & Genetics

00:26:19 Tool: Selecting a Moisturizer

00:29:28 Sponsor: AG1

00:30:40 Puffiness Under Eyes & Cause

00:32:14 Tool: Skin Cleansing; Frequency, Showers

00:41:57 Dry & Flaky Scalp, Dandruff

00:46:09 Cost & Skincare Products

00:50:20 Tool: Sun Exposure & Skin Health, Mood

00:56:24 Sponsor: LMNT

00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen

01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer

01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging

01:12:11 Premature Aging & Skincare

00:15:56 Choose Mineral or Chemical Sunscreen?

01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness

01:26:02 Tool: Selecting Mineral-Based Sunscreens

01:28:30 Chemical Sunscreens & Blood-Brain Barrier

01:30:13 Nutrition, Gut Microbiome & Skin Health

01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3

01:42:58 Retinoids vs. Retinol, Skin Appearance

01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion

01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels

02:04:10 Psoriasis, Phototherapy

02:10:03 Vitiligo, Immune System & Skin Cancer Risk

02:15:41 Acne, High Glycemic Index Foods, Dairy

02:19:38 Rosacea, Types & Treatments

02:23:00 Eczema, Immune System

02:25:37 Popping Pimples & Acne Scars; Corticosteroids

02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams

02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk

02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries

Wed, 14 Aug 2024 08:00:00 +0000

I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin.

Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.

Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.

Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.

While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released.

Show notes for this episode can be found at performpodcast.com.

Timestamps

00:00:00 Introduction from Dr. Andrew Huberman

00:01:08 Brain Health & Injury

00:05:06 Sponsors: LMNT & Continuum

00:08:16 Nutrition & Supplements for Brain Injury

00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion

00:17:09 Brain Injury Pathophysiology

00:22:16 Burst Capillaries, Initial TBI Response

00:30:03 Delayed TBI Response, Neuroinflammation

00:34:19 Sponsors: Momentous & Maui Nui

00:36:52 Creatine Monohydrate; Second Impact Syndrome

00:41:52 Strength of Evidence Scale, Creatine

00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources

00:53:22 Sponsors: AG1 & David Protein

00:56:05 Fish Oil, DHA, EPA

01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index

01:04:46 Vitamin B2 (Riboflavin), Vitamin B

01:08:57 Riboflavin Dosages, Timing; Food Sources

01:11:25 Choline

01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage

01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep

01:25:04 BCAAs Dosage, Whole Food Sources

01:28:02 Magnesium

01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources

01:33:09 Blueberry Anthocyanins

01:35:28 Anthocyanins Dosage; Food Sources

01:37:17 Caffeine & Brain Injury Recovery

01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements

01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

01:42:56 Conclusion by Andrew Huberman

See omnystudio.com/listener for privacy information.

Dr. Layne Norton: Tools for Nutrition & Fitness

Mon, 12 Aug 2024 08:00:00 +0000

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

Mateina: https://drinkmateina.com/huberman

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

Timestamps

00:00:00 Dr. Layne Norton

00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui

00:06:39 Science-Based Evidence, Mechanism vs. Outcome

00:14:31 Meta-analysis, Methods, Evidence Quality

00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data

00:33:53 Sponsor: AG1

00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis

00:42:01 Protein Synthesis, Refractory Response; Resistance Training

00:46:05 Protein Intake, Intermittent Fasting & Training

00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis

01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth

01:05:34 Sponsor: LMNT

01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c

01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet

01:19:50 “The Norton Method”; Tool: Consistency

01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest

01:33:50 Mind & Body Effects, Stress; Belief Effects

01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training

01:50:24 Fatigue & Training to Failure, Speed, Strength Training

01:59:06 Tool: Training After 50, Consistency

02:09:12 Fat Cells, Diabetes, Exercise

02:16:50 Metabolism & Age-Related Changes?, Appetite

02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”

02:33:42 GLP-1 Agonists, Judgement & Obesity

02:40:19 Sugar, Excess Calories, Body Weight

02:49:16 Satiety, Sugar & Calorie Budget

02:54:56 Tool: Individualization, Context & Diet Psychology

02:57:22 Seed Oils, Butter, Olive Oil

03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits

03:13:43 Saturated Fat, Cholesterol; Seed Oils

03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite

03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer

03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity

03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein

03:57:00 Evidence-Based Approach

04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Dr. Martha Beck: Accessing Your Best Self With Mind-Body Practices, Belief Testing & Imagination

Mon, 05 Aug 2024 08:00:00 +0000

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.

Dr. Beck's Wayfinder Life Coach Training: https://marthabeck.com/life-coach-training

Thank you to our sponsors

Timestamps

00:00:00 Dr. Martha Beck

00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT

00:05:34 Tool: Perfect Day Exercise

00:15:31 “Clear Eyed”, Male vs. Female

00:23:31 Family & Work; Directed Attention & Miracles

00:30:21 Sponsor: AG1

00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear

00:37:22 Accessing the Subconscious; Compassionate Witness Self

00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting

00:54:01 Self, Radiance, Death; Awakening

00:59:14 Suffering & Compassionate Attention

01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;

01:08:44 Sponsor: Waking Up

01:10:20 Western Society & Pressure

01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”

01:25:02 Energy, Magnetoreception, Pet’s Death

01:33:49 Lying to Ourselves, Addiction

01:38:18 Tool: “Integrity Cleanse”, Lies; The Light

01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency

01:55:10 Romantic Relationships; Jobs & Family

02:02:06 Hurting Others, Relationship Imbalance

02:06:55 Tool: True Empathy

02:11:26 “Happiness is an Inside Job”, Codependency

02:18:58 Live Your Joy, Western Society

02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”

02:30:42 “I Like It!”, Punk Rock Music, Love

02:34:24 Honesty & Essential Self; Helping People & Healers

02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Fri, 02 Aug 2024 08:00:00 +0000

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

See omnystudio.com/listener for privacy information.

Dr. Peter Attia: Supplements for Longevity & Their Efficacy

Mon, 29 Jul 2024 08:00:00 +0000

In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.

We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.

Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.

Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.

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

Thank you to our sponsors

Timestamps

00:00:00 Dr. Peter Attia, NAD Pathway

00:02:31 Sponsors: LMNT, Levels & Eight Sleep

00:06:38 Categories of Longevity Approaches

00:17:22 Peter’s Supplements; Rapamycin & Research Data

00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho

00:30:35 Sponsor: AG1

00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan

00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan

00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol

00:53:31 Perform with Dr. Andy Galpin Podcast

00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health

01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes

01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program

01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance

01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits

01:30:38 Longevity, NR & NMN Supplementation, Inflammation

01:41:00 Rapamycin & Immune Function

01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor

01:55:24 Radiation & Cancer Risk

01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline

02:07:12 Tool: Exercise Timing & Energy Levels

02:11:22 Peter’s Supplements

02:18:46 Andrew’s Supplements

02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy

02:26:52 NAD Pathway Supplementation for Longevity?

02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

Mon, 22 Jul 2024 08:00:00 +0000

In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.

We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.

We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.

Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.

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

Thank you to our sponsors

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

Timestamps

00:00:00 Dr. Stacy Sims

00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up

00:07:03 Intermittent Fasting, Exercise & Women

00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training

00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women

00:21:06 Pre-Training Meal & Brain, Kisspeptin

00:26:45 Post-Training Meal & Recovery Window

00:29:59 Sponsor: AG1

00:31:48 Hormones, Calories & Women

00:34:24 Women, Strength Improvements & Resistance Training

00:39:10 Tool: Women & Training Goals by Age Range

00:44:16 Women, Perimenopause, Training & Longevity

00:47:14 Women & Training for Longevity, Cardio, Zone 2

00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training

00:58:23 Perform with Dr. Andy Galpin Podcast

00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability

01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle

01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle

01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD

01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes

01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle

01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra

01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes

01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”

01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene

01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3

01:57:21 Protein Powder; Adaptogens & Timing

02:00:11 Pregnancy & Training; Cold & Hot Exposure

02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity

02:09:38 Tool: Women in 20s-40s & Training, Lactate

02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery

02:17:22 Training for Longevity, Cellular & Metabolic Changes

02:19:30 Nutrition, 80/20 Rule

02:23:30 Listening to Self

02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 15 Jul 2024 08:00:00 +0000

In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor 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.

Thank you to our sponsors

Timestamps

00:00:00 Dr. Stuart McGill

00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up

00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy

00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs

00:20:25 Flexibility & Exercises; Discs & Collagen

00:25:43 Sponsor: AG1

00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes

00:36:17 Back Pain, Goals & Training Program

00:45:57 Spine Hygiene, Back Pain, Powerlifting

00:53:33 Genetics & Running

00:59:34 Sponsor: LMNT

01:00:46 Rehabilitation & Reducing Volume; Injury

01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints

01:17:40 Pain Types, Biopsychosocial Model of Pain

01:26:15 Coaching, Explosivity & Endurance

01:32:43 Virtual Surgery & Rest, Pain Recovery

01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability

01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support

01:51:09 Tool: Daily Walking; Sitting

01:55:33 Deadlift & Bone Density, Glute-Ham Raise

02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives

02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age

02:24:16 Platelet-Rich Plasma (PRP); Disc Damage

02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength

02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry

02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel

02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 08 Jul 2024 08:00:00 +0000

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

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

00:012:08 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

See omnystudio.com/listener for privacy information.

How to Improve Skin Health & Appearance

Mon, 01 Jul 2024 08:00:00 +0000

In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.

I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.

I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.

I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.

This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

Timestamps

00:00:00 Skin Health

00:02:59 Sponsors: Joovv, BetterHelp & ROKA

00:07:18 Skin Biology, Skin Layers

00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen

00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers

00:27:24 Sunburn & Skin Cancers

00:30:09 Sponsor: AG1

00:31:58 Vitamin D, Sun Exposure & Sunscreen

00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen

00:49:20 Skin Cancers, Moles, Laser Resurfacing

00:53:59 Sponsor: LMNT

00:55:34 Sun Exposure, Melanoma & Life Expectancy

01:03:13 Tool: Youthful Skin, Collagen & Vitamin C

01:12:55 Peptides, BPC-157, Copper

01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid

01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin

01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions

01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets

01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health

01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress

01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy

02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples

02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition

02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser

02:21:04 Psoriasis Treatment, Immune System & Prescriptions

02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 24 Jun 2024 08:00:00 +0000

In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.

She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.

She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Protocols Book; Dr. Gabrielle Lyon

00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep

00:07:40 Skeletal Muscle & Longevity

00:11:25 “Under-muscled”, Leucine & Muscle Health

00:15:55 Muscle Health

00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen

00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal

00:31:57 Sponsor: AG1

00:33:46 Quality Protein, Animal & Plant-Based Proteins

00:37:36 Dietary Protein Recommendations, Meal Threshold

00:41:19 Muscle Health & Aging

00:46:02 Supplements & Creatine; Dietary Protein

00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk

00:52:43 Effects of Dietary Protein & Exercise on Body Composition

01:03:06 Thermic Effects, Protein

01:05:02 Sponsor: InsideTracker

01:06:14 Protein & Satiety, Insulin & Glucose

01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein

01:17:48 Dietary Protein, mTOR & Cancer Risk

01:21:36 Muscle Span & Aging, Sedentary Behaviors

01:24:00 Mixed Meals, Protein Quality, Fiber

01:29:21 Inactivity & Insulin Resistance, Inflammation

01:38:43 Exercise & Myokines, Brain Health & BDNF

01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”

01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones

01:58:19 Movement, Exercise & Older Adults

02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work

02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen

02:20:18 Fasting, Older Adults; Tool: Meal Timing

02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc

02:30:59 Medications & Muscle Health

02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle

02:40:48 Benefits of Skeletal Muscle & Aging

02:42:16 Tools: Nutrition & Resistance Training for Muscle Health

02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points

02:52:00 Mindset Tools: Neutrality; Health & Worth

03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book

See omnystudio.com/listener for privacy information.

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

Wed, 19 Jun 2024 08:00:00 +0000

I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin.

Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.

Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.

While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.

Show notes for this episode can be found at performpodcast.com.

Timestamps

00:00:00 Introduction from Dr. Andrew Huberman

00:01:06 Skeletal Muscle

00:04:06 Sponsors: Absolute Rest & Momentous

00:07:20 Quantity & Quality; Organ System; Health & Performance

00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types

00:15:46 What is Muscle?, Muscle Fibers, Tendon

00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age

00:24:03 Myonuclei & Adaptability

00:26:27 Muscle Fiber Types, Variable Muscle Functions

00:32:24 Fiber Type & Lifestyle Factors

00:34:54 Sponsors: David Protein & AG1

00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units

00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality

00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)

00:56:21 FFMI, Elite Athletes, Muscle Mass

01:00:59 Muscle Asymmetry; Too Much Muscle Possible?

01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles

01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule

01:15:27 Sponsors: Maui Nui & Renaissance Periodization

01:17:51 Investigate: Muscle Quality & 4 Movement Principles

01:23:34 Muscle Quality & 3 Performance Principles

01:26:42 Interpret: Muscle Speed, Age

01:32:45 Muscle Power, Vertical Jump, Broad Jump

01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength

01:44:05 Increasing Strength, Improve Health & Longevity

01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule

01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

01:56:10 Conclusion from Dr. Andrew Huberman

See omnystudio.com/listener for privacy information.

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

Mon, 17 Jun 2024 08:00:00 +0000

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 drugs developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these drugs 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

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

See omnystudio.com/listener for privacy information.

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

Wed, 12 Jun 2024 08:00:00 +0000

I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin.

Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.

While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.

Show notes for this episode can be found at performpodcast.com.

Timestamps

00:00:00 Introduction from Dr. Andrew Huberman

00:01:07 Heart

00:03:55 Sponsors: Vitality Blueprint & Rhone

00:07:27 Muscle Types

00:09:54 VO2 max, Health & Mortality

00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality

00:25:23 Sponsor: AG1

00:26:54 Disease, Health & Mortality

00:30:02 Cardiac Muscle & Heart

00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages

00:43:53 Pacemakers & Heart Rate, Vagus Nerve

00:50:35 Why Doesn’t the Heart Get Sore?

00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output

00:59:21 Heart Rate Variability

01:02:41 Sponsors: Momentous & LMNT

01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate

01:13:37 Respiratory Rate & Stress

01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max

01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges

01:23:16 Tool: Interpretation: VO2 Max & Ranges

01:30:45 Athletes & Highest VO2 Max Scores

01:35:53 Elite Athletes & Context for VO2 Max Scores

01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle

01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency

01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

01:59:55 Conclusion from Dr. Andrew Huberman

See omnystudio.com/listener for privacy information.

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

Mon, 10 Jun 2024 08:00:00 +0000

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

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

See omnystudio.com/listener for privacy information.

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

Fri, 07 Jun 2024 08:00:00 +0000

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.

Thank you to our sponsors

Resources Mentioned

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

See omnystudio.com/listener for privacy information.

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

Mon, 03 Jun 2024 08:00:00 +0000

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

See omnystudio.com/listener for privacy information.

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

Mon, 27 May 2024 08:00:00 +0000

In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.

Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Diego Bohórquez

00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe

00:06:49 Gut-Brain Axis

00:11:35 Gut Sensing, Hormones

00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing

00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus

00:35:28 Sponsor: AG1

00:37:00 Neuropod Cells & Nutrient Sensing

00:43:55 Gastric Bypass Surgery, Cravings & Food Choice

00:51:14 Optogenetics; Sugar Preference & Neuropod Cells

01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome

01:03:03 Sponsor: InsideTracker

01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol

01:07:38 GLP-1, Ozempic, Neuropod Cells

01:11:46 Food Preference & Gut-Brain Axis, Protein

01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’

01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System

01:36:15 Plant Wisdom, Agriculture, Indigenous People

01:41:48 Evolution of Food Choices; Learning from Plants

01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm

01:56:58 Yerba Mate, Chocolate, Guayusa

02:00:22 Brain, Gut & Sensory Integration; Variability

02:06:01 Electrical Patterns in Gut & Brain, “Hangry”

02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition

02:22:00 Vagus Nerve & Learning, Humming

02:26:46 Digestive System & Memory; Body Sensing

02:32:51 Listening to the Body, Meditation

02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 20 May 2024 08:00:00 +0000

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

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

See omnystudio.com/listener for privacy information.

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

Fri, 17 May 2024 08:00:00 +0000

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.

Thank you to our sponsors

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

See omnystudio.com/listener for privacy information.

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

Mon, 13 May 2024 08:00:00 +0000

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.

Thank you to our sponsors

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

See omnystudio.com/listener for privacy information.

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

Wed, 08 May 2024 08:00:00 +0000

This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.

We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.

We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.

Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

WHOOP: https://www.join.whoop.com/huberman

Timestamps

00:00:00 Dreaming

00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep

00:05:06 Dreams & REM Sleep

00:12:20 Evolution of REM Sleep, Humans

00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity

00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking

00:30:51 Sponsor: AG1

00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution

00:41:27 Daily Experience vs. Dreaming, Emotions

00:45:08 Dream Interpretation & Freud, Dream Relevance

00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”

01:00:28 Sponsor: Whoop

01:01:36 Nightmares; Recurring Nightmares & Therapy

01:11:08 Targeted Memory Reactivation, Sounds & Nightmares

01:15:38 Odor, Paired Associations, Learning & Sleep

01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams

01:25:38 Lucid Dreaming, REM Sleep, Paralysis

01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?

01:44:07 Improve Lucid Dreaming

01:49:30 Tool: Negative Rumination & Falling Asleep

01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock

01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest

02:05:53 Tool: Older Adults & Early Waking; Sleep Medications

02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes

02:15:06 Remembering Dreams & Impacts Sleep Quality?

02:18:32 Tool: Sleep Supplements

02:26:48 Tool: Most Important Tip for Sleep

02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 06 May 2024 08:00:00 +0000

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

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

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Casey Means

00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress

00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot

00:14:17 Trifecta of Bad Energy

00:24:02 Western Living, United States, Specialization & Medicine

00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise

00:33:33 Sponsor: AG1

00:35:03 Tools: Walking & Glucose; Frequent Movement

00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill

00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)

00:57:14 Sponsor: InsideTracker

00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function

01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing

01:16:46 Tool: Environmental Factors; Food, Life as a Process

01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients

01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion

01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support

01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine

02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat

02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity

02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes

02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality

02:33:10 Sleep; Continuous Monitoring & Biomarkers

02:37:39 Mindset & Safety, Stress & Cell Danger Response

02:44:04 Tool: Being in Nature, Sunlight, Fear

02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Wed, 01 May 2024 08:00:00 +0000

This is episode 5 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 the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and improved mood, emotional regulation and mental well-being.

We explain the role of rapid eye movement (REM) sleep in processing emotions and memories and why sleep deprivation causes feelings of agitation, impulsivity and emotional reactivity. We also discuss why disrupted sleep 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 calm and emotionally restored.

This episode describes many actionable tools to improve sleep for those struggling with specific mental health issues or for anyone wanting to bolster overall mental well-being.

The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Sleep & Mental Health

(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp

(00:05:14) Emotions & Sleep, Amygdala

(00:17:27) Emotional Memory & Sleep

(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline

(00:29:13) Sponsor: AG1

(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep

(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction

(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction

(00:56:18) Sponsor: InsideTracker

(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep

(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin

(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States

(01:16:46) Anxiety & Sleep, Mood vs. Emotions

(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality

(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol

(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares

(01:46:21) Depression, Anxiety & Time Context

(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants

(01:57:37) Sleep Deprivation & Depression

(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype

(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”

(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Tue, 30 Apr 2024 20:00:00 +0000

Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

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

See omnystudio.com/listener for privacy information.

Protocols to Strengthen & Pain Proof Your Back

Mon, 29 Apr 2024 08:00:00 +0000

In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.

Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.

I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.

Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Back Health

(00:03:47) Sponsors: AeroPress, Joovv & Waking Up

(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord

(00:12:07) Spinal Cord & Nerves; Herniated Discs

(00:19:50) Build Strong Pain-Free Back; Bulging Discs

(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment

(00:34:58) Sponsor: AG1

(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up

(00:44:40) Tool: McGill Big 3 Exercises, Side Plank

(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain

(01:04:10) Sponsor: Plunge

(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang

(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups

(01:21:28) Sciatica, Referred Pain, Herniated Disc

(01:24:21) Tool: Improve Spine Stability, Strengthen Neck

(01:29:23) Tools: Strengthen Feet, Toe Spreading

(01:34:35) Tools: Belly Breathing; Stagger Stance

(01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel

(01:50:59) Tool: Psoas Stretching

(01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back

(02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Wed, 24 Apr 2024 08:00:00 +0000

This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.

We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.

We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.

This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.

The next episode in this guest series explains how sleep benefits emotional regulation and mental health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

WHOOP: https://join.whoop.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Sleep & Learning

(00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up

(00:05:48) Learning, Memory & Sleep

(00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus

(00:13:46) Naps & Learning Capacity

(00:16:59) Early School Start Times, Performance & Accidents

(00:26:38) Medical Residency & Sleep Deprivation

(00:29:35) Sponsor: AG1

(00:30:49) Tool: Sleep Before Learning; Cramming Effect

(00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind”

(00:44:25) Memory Consolidation in Sleep

(00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder

(01:00:16) REM Sleep Paralysis, Alcohol, Stress

(01:07:41) Sponsor: InsideTracker

(01:08:46) Skills, Motor Learning & Sleep

(01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement

(01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles

(01:27:21) Sleep, Motor Learning & Athletes; Automaticity

(01:34:10) Can Learning Improve Sleep?

(01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation

(01:44:38) Pillars of Health; Dieting & Sleep Deprivation

(01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia”

(01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking

(02:05:58) Sleep & Creativity

(02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem”

(02:20:51) Creative Insight & Sleep

(02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 22 Apr 2024 08:00:00 +0000

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.

Thank you to our sponsors

Mateina: https://drinkmateina.com/huberman

Timestamps

(00:00:00) Dr. Bonnie Halpern-Felsher

(00:01:40) Sponsors: Eight Sleep, Mateina & LMNT

(00:05:38) Adolescence

(00:09:19) Household Conflict, Parents; Smart Phones

(00:12:35) Smart Phones & Social Media

(00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis

(00:23:46) Adolescent Nicotine Use: Marketing, Flavors

(00:30:41) Sponsor: AG1

(00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration

(00:41:35) Addiction & Withdrawal; E-Cigarette Access

(00:48:48) Vaping Health Hazards, Aldehydes, Flavors

(00:56:32) Sponsor: Waking Up

(00:57:48) “Just Say No”, Adolescent Defiance

(01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations

(01:10:30) Psychosis, THC & Adolescence

(01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms

(01:23:05) Social Pressures, Quitting Vaping, Environment Concerns

(01:30:08) Teen Activities, Social Media, Autonomy

(01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior

(01:43:27) International E-Cigarette Use, Regulation

(01:46:10) Nicotine Pouches, Health Risks; Tolerance

(01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction

(02:02:37) Fentanyl, Drug Testing, Recreational Drug Use

(02:13:45) Tool: Organic Conversations & Risky Behavior

(02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens

(02:24:08) Mental Health Crisis & Substance Use

(02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Fri, 19 Apr 2024 08:00:00 +0000

Thank you to our sponsors

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

See omnystudio.com/listener for privacy information.

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

Wed, 17 Apr 2024 08:00:00 +0000

This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.

We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.

Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.

We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.

This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.

The next episode in this special series explores the relationship between sleep, memory, and creativity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Sleep Structure

(00:01:29) Sponsors: BetterHelp, LMNT & Waking Up

(00:05:42) Sleep Phases & Lifespan

(00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals

(00:20:19) Adults & Biphasic Sleep, Modern Society

(00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility

(00:29:07) Genetics & Chronotype

(00:31:42) Sponsor: AG1

(00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness

(00:40:09) Naps, Positive Benefits, Nighttime Insomnia

(00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess

(00:58:15) Nap Capacity, “Liminal” States & NSDR

(01:07:37) NASA Nap Culture, Power Naps

(01:11:49) Sponsor: Eight Sleep

(01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol

(01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline

(01:28:20) Caffeine, “Nappuccino”; Hot Drinks

(01:38:28) Adenosine Clearance, Sleep

(01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality

(01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol

(01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing

(02:04:33) Polyphasic Sleep, Adverse Effects

(02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep

(02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 15 Apr 2024 08:00:00 +0000

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.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. David Yeager

(00:01:49) Sponsors: AeroPress & ROKA

(00:04:20) Growth Mindset; Performance, Self-Esteem

(00:10:31) “Wise” Intervention, Teaching Growth Mindset

(00:15:12) Stories & Writing Exercises

(00:19:42) Effort Beliefs, Physiologic Stress Response

(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets

(00:29:28) Sponsor: AG1

(00:30:58) Language & Importance, Stressor vs. Stress Response

(00:37:54) Physiologic Cues, Threat vs Challenge Response

(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset

(00:53:58) Sponsor: Waking Up

(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone

(01:06:28) Growth Mindset & Transferability, Defensiveness

(01:11:36) Challenge, Environment & Growth Mindset

(01:19:08) Goal Pursuit, Brain Development & Adaptation

(01:24:54) Emotions; Loss vs. Gain & Motivation

(01:32:28) Skill Building & Challenge, Purpose Motivation

(01:39:59) Contribution Value, Scientific Work & Scrutiny

(01:50:01) Self-Interest, Contribution Mindset

(01:58:05) Criticism, Negative Workplaces vs. Growth Culture

(02:06:51) Critique & Support; Motivation; Standardized Tests

(02:16:40) Mindset Research

(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep

Wed, 10 Apr 2024 08:00:00 +0000

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.

We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.

Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”

We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.

This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.

The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

WHOOP: https://join.whoop.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Improving Sleep

(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up

(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light

(00:12:05) Light, Day & Night; Cortisol, Insomnia

(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine

(00:26:05) Sleep Association, Bed vs. Sofa

(00:29:43) Tool: Falling Asleep; Meditation, Breathing

(00:35:23) Sponsor: AG1

(00:36:37) Alcohol & Sleep Disruption

(00:40:01) Food & Sleep, Carbs, Melatonin

(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking

(00:55:52) Caffeine Metabolism & Sleep, Individual Variation

(01:01:19) Sponsor: InsideTracker

(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal

(01:12:03) Sleep Hygiene Basics

(01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”

(01:20:23) Tool: Sleep Deprivation & Exercise

(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence

(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones

(01:41:29) Advanced Sleep Optimization, Electric Manipulation

(01:50:07) Temperature Manipulation, Elderly, Insomnia

(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna

(02:04:36) Acoustic Stimulation, White Noise, Pink Noise

(02:13:30) Rocking & Sleep, Body Position

(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications

(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia

(02:34:12) Acetylcholine, Serotonin, Peptides; Balance

(02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Coleman Ruiz: Overcoming Physical & Emotional Challenges

Mon, 08 Apr 2024 08:00:00 +0000

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.

Thank you to our sponsors

Maui Nui Venison: https://mauinuivension.com/huberman

Timestamps

(00:00:00) Coleman Ruiz

(00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep

(00:06:06) Childhood, “Wildness”

(00:13:24) Wrestling, Combat Sports & Respect

(00:22:26) Divorce, College Applications & Naval Academy

(00:29:51) Sponsor: AG1

(00:31:22) Prep School, Patriotism, Fear

(00:40:08) Growth Mindset, 24-Hour Horizon

(00:43:02) Naval Academy, Mentor, Focus

(00:52:45) Wife, Work Ethic

(00:59:23) Sponsor: Plunge

(01:00:51) Navy SEALs, BUD/S, Hell Week

(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion

(01:16:30) Patriotism, Navy SEALs, Green Team

(01:22:15) Advanced Training, Tier One, Free-Fall

(01:26:13) Special Operations, Deaths & Grief

(01:36:08) Mentor Death & Facing Mortality

(01:47:49) Warriors & Compassion; Trauma, Family

(01:52:37) Civilian Life Adjustment

(01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD

(02:07:03) Massage, Perspective, Space-Time Bridging

(02:14:10) Psychedelics, Connection, Warrior Culture

(02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol

(02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality

(02:30:42) Suicide, Asking For Help & Support

(02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology

(02:44:54) Healing Process: Unsatisfaction & Asking For Help

(02:54:03) Daily Routine, Movement, Nutrition

(03:02:22) Manhood, Range, Parenthood, Surrender

(03:10:08) Current Pursuits

(03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs

Wed, 03 Apr 2024 08:00:00 +0000

In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.

We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.

The next episode in this special series explores how to improve one’s sleep.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Importance of Sleep

(00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT

(00:06:00) Sleep; Non-REM & REM Sleep

(00:11:40) Sleep Cycles, Individuality, Women vs. Men

(00:14:49) Tool: Wakefulness in Bed, Insomnia

(00:19:08) Non-REM Stages of Sleep

(00:27:05) Role of Deep Sleep

(00:34:02) Sponsor: AG1

(00:35:15) Light Sleep Stages, Hypnogogic Jerks

(00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep

(00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea

(00:57:43) Yawning & Theories, Contagion

(01:04:03) Nodding Off, Afternoon & Postprandial Dip

(01:08:46) Sponsor: InsideTracker

(01:09:51) Sleep, Animals & Evolution

(01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation

(01:27:13) Positive Effects of Good Sleep, Health Improvements

(01:31:56) Sleep & Mood; Appetite & Weight Management

(01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep”

(01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality

(01:56:45) Tool: Sleep Regularity, Mortality Risk

(02:03:15) Tool: Sleep Timing, Chronotypes

(02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work

(02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps

(02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance

(02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure

(02:43:02) Adenosine & Sleepiness

(02:46:13) Tool: Growth Hormone & Deep Sleep

(02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired”

(02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Benefits & Risks of Peptide Therapeutics for Physical & Mental Health

Mon, 01 Apr 2024 08:00:00 +0000

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.

Thank you to our sponsors

Timestamps

(00:00:00) Peptides

(00:03:20) Sponsors: Mateina, Levels & Joovv

(00:07:44) What is a Peptide?

(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)

(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis

(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery

(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk

(00:35:16) Sponsor: AG1

(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500

(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks

(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295

(00:52:21) Sponsor: LMNT

(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing

(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing

(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)

(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks

(01:17:21) Vitality: Kisspeptin

(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks

(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Asi Wind: How We Perceive, Remember & Connect With Others

Mon, 25 Mar 2024 08:00:00 +0000

In this episode, my guest is Asi Wind. He is a world-renowned magician and mentalist. He starred in a long off-Broadway show and has an upcoming tour. We discuss the human mind — how we remember, perceive, and interact with our environment — in the context of how he performs his amazing tricks. He explains the purpose of storytelling in his art and how he can create an emotional connection, read people, and collaborate with viewers. We discuss how his creativity manifests in many forms, including painting and photography, where he finds inspiration and daily routines to access his inner creativity. We also discuss how he has dealt with fears, perfectionism, deeply feeling emotions, and the great magicians and artists who inspire him. Those interested in magic or not will enjoy this conversation as it broadly relates to how we think, learn, feel, and connect with the world around us.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Asi Wind

(00:02:48) Sponsors: LMNT, BetterHelp & AeroPress

(00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory

(00:14:57) Magic & Imagination

(00:24:06) Memory “Experiments”

(00:29:18) Sponsor: AG1

(00:30:46) Reality Augmentation, Free Will

(00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing

(00:41:20) Audience, Empathetic Attunement & Connection; Skeptics

(00:49:10) Trick Explanation, Props

(00:57:21) Exposing Magic, Misdirection, Storytelling

(01:07:29) Sponsor: InsideTracker

(01:08:36) Delight, Hypnosis, Behavior Patterns

(01:17:35) Hypnotists & Guiding Attention; Social Media

(01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning

(01:30:14) Tension, Understanding Magic

(01:36:16) Storytelling

(01:43:00) Painting & Composition

(01:51:08) Truths, Clean Slate, Art & Storytelling

(01:59:03) Art & Motivation, Honesty

(02:05:17) Inspiration & Creativity, “Sponge”

(02:12:38) Morning Routine & Creativity

(02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity

(02:29:53) Body Language

(02:33:01) Perfectionism; Negative Emotions, Photography

(02:40:19) Sensitivity, Empathy, Family

(02:45:16) Incredibly Human Show

(02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU

Fri, 22 Mar 2024 08:00:00 +0000

Recently I had the pleasure of hosting a live event in Melbourne, AU. 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 in Melbourne, AU at Plenary.

Thank you to our sponsors

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

See omnystudio.com/listener for privacy information.

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

Mon, 18 Mar 2024 08:00:00 +0000

In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., professor of neurosurgery and ophthalmology at Stanford University, studying how we see and use that information to build artificial eyes to restore vision to people who are 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 to the future of brain therapeutics and to those 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

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. E.J. Chichilnisky

(00:02:31) Sponsors: Eight Sleep, ROKA & BetterHelp

(00:06:06) Vision & Brain; Retina

(00:11:23) Retina & Visual Processing

(00:18:37) Vision in Humans & Other Animals, Color

(00:23:01) Studying the Human Retina

(00:29:48) Sponsor: AG1

(00:31:16) Cell Types

(00:36:00) Determining Cell Function in Retina

(00:43:39) Retinal Cell Types & Stimuli

(00:49:27) Retinal Prostheses, Implants

(01:00:25) Artificial Retina, Augmenting Vision

(01:06:05) Sponsor: InsideTracker

(01:07:12) Neuroengineering, Neuroaugmentation & Specificity

(01:17:01) Building a Smart Device, AI

(01:20:02) Neural Prosthesis, Paralysis; Specificity

(01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity

(01:34:00) Career Journey, Music & Dance, Neuroscience

(01:42:55) Self-Understanding, Coffee; Self-Love, Mediation & 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

See omnystudio.com/listener for privacy information.

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

Mon, 11 Mar 2024 08:00:00 +0000

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.

Thank you to our sponsors

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

Timestamps

(00:00:00) Dr. Cal Newport

(00:02:52) Sponsors: Helix Sleep, Maui Nui & Joovv

(00:07:00) Smartphones, Office & Walking

(00:13:08) Productive Meditation, Whiteboards

(00:20:04) Tool: Capturing Ideas, Notebooks

(00:24:57) Tool: Active Recall & Remembering Information

(00:30:02) Sponsor: AG1

(00:31:29) Studying, Deliberate Practice

(00:38:13) Flow States vs. Deep Work

(00:41:39) Social Media, Emergencies

(00:45:27) Phone & Addiction; Task Switching

(00:53:20) Sponsor: LMNT

(00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration

(01:02:40) Internet Use & Kids; Video Games; Audiobooks

(01:08:15) Pseudo-Productivity, Burnout

(01:12:34) Social Media Distraction; The Deep Life

(01:18:03) Attention, ADHD, Smartphones & Addiction; Kids

(01:26:12) TikTok, Algorithm

(01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks”

(01:37:43) Solitude Deprivation, Anxiety

(01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep

(01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music

(01:55:08) Cognitive Focus & Environment; Isolation

(02:02:30) Burnout Epidemic, Digital Collaboration

(02:11:11) Cognitive Revolution, Balance

(02:16:45) Remote, Hybrid vs. In-Person Work; Zoom

(02:22:05) Tool: Pull-Based System, Designing Workload

(02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups

(02:38:56) Tool: Shutdown Ritual

(02:42:37) Accessibility, Reputation & Flexibility

(02:47:29) Work-Life Balance, Vacation; Productivity

(02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

How Placebo Effects Work to Change Our Biology & Psychology

Mon, 04 Mar 2024 09:00:00 +0000

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

InsideTracker: https://insidetracker.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

See omnystudio.com/listener for privacy information.

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

Thu, 29 Feb 2024 23:00:00 +0000

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.

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

See omnystudio.com/listener for privacy information.

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

Mon, 26 Feb 2024 09:00:00 +0000

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

InsideTracker: https://insidetracker.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

See omnystudio.com/listener for privacy information.

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

Mon, 19 Feb 2024 09:00:00 +0000

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 the 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

Maui Nui: https://mauinuivenison.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

See omnystudio.com/listener for privacy information.

How to Improve Oral Health & It’s Critical Role in Brain & Body Health

Mon, 12 Feb 2024 09:00:00 +0000

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Oral Health

(00:03:28) Sponsors: Mateina, ROKA & Helix Sleep

(00:07:13) Oral Health Quiz

(00:13:53) Teeth Biology, Cavity Repair

(00:20:01) Mouth, Gums, Saliva

(00:27:23) Sponsor: AG1

(00:28:51) Cavity Formation, Bacteria, Sugar, Acidity

(00:35:10) Teeth Remineralization, Fluoride, Water

(00:42:57) Sponsor: InsideTracker

(00:43:58) Tools: The “Do Nots” of Oral Health, Mouth Breathing

(00:54:48) Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing

(01:03:23) Proper Teeth Brushing; Tooth Sensitivity & Gums

(01:08:16) Bacteria, Plaque & Tartar; Tooth Polishing

(01:11:02) Proper Flossing Technique, Waterpik; Children & Flossing

(01:14:23) Tool: Xylitol, Bacteria & Cavity Prevention

(01:19:43) Toothpastes: Xylitol, Fluoride, Hydroxyapatite

(01:22:38) Mouthwash & Alcohol, Antiseptic Mouthwash

(01:26:29) Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse

(01:32:36) Alcohol-Based Mouthwash, Nitric Oxide

(01:34:52) Tools: Canker Sore Prevention & Gut Microbiome; Sleep

(01:37:47) Tools: Tongue Brushing; Toothbrush Care

(01:41:38) Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals

(01:48:43) Dentist Visits, Daily Routines & Oral Health

(01:54:17) Practices for Oral Health, Oil Pulling

(01:58:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Mon, 05 Feb 2024 09:00:00 +0000

In this episode, my guest is Dr. Kay Tye, PhD, Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.

Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. Kay Tye

(00:02:39) Sponsors: Eight Sleep, Levels & LMNT

(00:06:40) Amygdala; “Valence”

(00:12:43) Novelty; Reward & Punishment Response

(00:20:06) Amygdala & Hunger; Social Interaction

(00:26:21) Social Media & Social Connection; Tool: Email & Time Management

(00:35:03) Sponsor: AG1

(00:36:30) Social Media; Friction & Feedback, Leadership

(00:43:44) Social Isolation, Harlow Experiments, “Loneliness Neurons”

(00:51:47) Social Homeostasis, COVID-19 Pandemic & Loneliness

(01:01:29) Quality of Social Contact, Social Homeostasis, Social Media

(01:08:40) Sponsor: InsideTracker

(01:09:42) Social Media, Relationships; Social Isolation & Exclusion

(01:18:26) Empathy: Friend vs. Foe

(01:28:40) Background & Empathy, Diversity, Emotional Regulation

(01:34:34) Abundance vs. Scarcity Mindset

(01:37:22) Social Rank & Hierarchy, Sibling Order, Development

(01:45:54) Dynamic Hierarchy; Dominants vs. Subordinates; Mentors

(01:55:32) Psychedelics: Research & Mechanisms; Psilocybin

(02:06:28) Work-Life Balance, Fitness & Extracurriculars

(02:11:56) Personal Life, Diversity, Happiness; Typical Day

(02:15:42) Science & Academia; Future Directions

(02:23:48) Research & Science Outreach

(02:28:48) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

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

Thu, 01 Feb 2024 01:20:00 +0000

Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

If you're an existing Premium member, you can login to access the full episode.

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

See omnystudio.com/listener for privacy information.

Tools to Enhance Working Memory & Attention

Mon, 29 Jan 2024 09:00:00 +0000

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

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

See omnystudio.com/listener for privacy information.

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

Mon, 22 Jan 2024 09:00:00 +0000

In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.

We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Peter Attia, Journal Club

(00:02:40) Sponsors: Eight Sleep, BetterHelp & Joovv

(00:07:14) Light, Dark & Mental Health; Retina

(00:11:16) Outdoor vs. Indoor Light, Cataracts, Sunglasses

(00:16:17) Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light

(00:24:55) Tools: Night & Light Exposure; Waking Before Sunrise

(00:31:05) Article #1, Light/Dark Exposure & Mental Health

(00:36:50) Sponsor: AG1

(00:38:18) Odds Ratio, Hazard Ratio

(00:45:43) Night vs. Daylight Exposure, Mental Health Disorders

(00:51:35) Major Depression & Light Exposure; Error Bars & Significance

(00:59:15) Sponsor: LMNT

(01:00:39) Prescriptions; Environmental & Artificial Light; Red Lights

(01:08:14) Nighttime Light Exposure; Sleep Trackers & Belief Effects

(01:13:54) Light Directionality, Phone, Night

(01:17:21) Light Wavelengths & Sensors; Sunglasses

(01:20:58) Hawthorne Effect, Reverse Causality, Genetics

(01:26:26) Artificial Sweeteners, Appetite

(01:31:16) Natural Light Cycles, Circadian Rhythm & Mental Health

(01:39:53) Article #2, Immune System & Cancer

(01:43:18) T-Cell Activation; Viruses

(01:50:41) Autoimmunity; Cancer & Immune System Evasion

(02:00:09) Checkpoint Inhibitors, CTLA-4

(02:06:45) Anti-CTLA-4 Study Drug (Ipilimumab), Melanoma

(02:12:07) Patient Population, Randomization, GP100

(02:18:09) Response Rate

(02:22:52) Overall Survival & Response

(02:28:38) Median Survival vs. Overall Survival, Drug Development

(02:35:45) Gender & Dose

(02:40:32) Adverse Events; Autoimmunity

(02:46:42) Pancreatic Cancer; Aging & Immune System Health

(02:53:57) Melanoma; Lynch Syndrome, Keytruda

(02:58:43) Immunotherapy & Cancer Treatment; Melanoma Risk

(03:06:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

See omnystudio.com/listener for privacy information.

Dr. Sean Mackey: Tools to Reduce & Manage Pain

Mon, 15 Jan 2024 09:00:00 +0000

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.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. Sean Mackey

(00:02:11) Sponsors: AeroPress, Levels & BetterHelp

(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

(00:28:51) 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

(00:59:53) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

How to Prevent & Treat Colds & Flu

Mon, 08 Jan 2024 09:00:00 +0000

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.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Avoid Colds & Flu

(00:01:58) Sponsors: Joovv, Helix Sleep & ROKA

(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

(00:27:16) 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

(00:53:13) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

David Goggins: How to Build Immense Inner Strength

Mon, 01 Jan 2024 09:00:00 +0000

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.

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) David Goggins

(00:03:22) Sponsors: Maui Nui, AeroPress & Eight Sleep

(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

(00:36:14) 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

(01:08:52) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

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

Sun, 31 Dec 2023 20:45:00 +0000

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.

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

See omnystudio.com/listener for privacy information.

Rick Rubin: Protocols to Access Creative Energy and Process

Mon, 25 Dec 2023 09:00:00 +0000

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.

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Rick Rubin

(00:02:00) Sponsors: Maui Nui, Eight Sleep & 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

(00:34:58) 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

(01:00:37) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

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

Mon, 18 Dec 2023 09:00:00 +0000

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, a sugar found in liquids, 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.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Robert Lustig

(00:02:02) Sponsors: Eight Sleep, Levels & Aero Press

(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

(00:35:33) 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

(01:10:28) Sponsor: LMNT

(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

See omnystudio.com/listener for privacy information.

LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Chicago, IL

Wed, 13 Dec 2023 09:00:00 +0000

Recently I had the pleasure of hosting a live event in Chicago, IL. 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 in Chicago, IL 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

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

See omnystudio.com/listener for privacy information.

Dr. Karen Parker: The Causes & Treatments for Autism

Mon, 11 Dec 2023 09:00:00 +0000

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 is highly relevant for anyone interested in child and human development, how social bonds and communication form, and those curious about autism and other spectrum conditions.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. Karen Parker

(00:01:30) Sponsors: Eight Sleep, LMNT & AeroPress

(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

(00:29:55) Sponsor: AG1

(00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding

(00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin

(00:54:14) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

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

Mon, 04 Dec 2023 09:00:00 +0000

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.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Robert Greene

(00:01:58) Sponsors: ROKA, Helix Sleep & 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

(00:31:47) 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

(01:07:04) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

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

Thu, 30 Nov 2023 13:00:00 +0000

Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

If you're an existing Premium member, you can login to access the full episode.

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

See omnystudio.com/listener for privacy information.

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

Mon, 27 Nov 2023 09:00:00 +0000

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 many science-supported tools that are readily applicable to anyone for how to live a more productive, fulfilling, and creative life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. Adam Grant

(00:01:37) Sponsors: Eight Sleep, Levels & 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

(00:30:52) 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

(00:57:05) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

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

Mon, 20 Nov 2023 09:00:00 +0000

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.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Journaling Protocol for Mental & Physical Health

(00:03:06) Sponsors: LMNT, Eight Sleep & 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

(00:39:31) Sponsor: AG1

(00:41:02) Positive Mental & Physical Benefits

(00:46:45) Expressive Writing & Immune Function; Brain-Body Connection

(00:57:02) Sponsor: InsideTracker

(00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures

(01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling

(01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma

(01:15:32) Honesty, Brain Activity & Narratives

(01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty

(01:26:41) Expressive Writing Protocol & Benefits

(01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Toronto, ON

Wed, 15 Nov 2023 09:00:00 +0000

Recently I had the pleasure of hosting a live event in Toronto, ON. 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 in Toronto, ON.

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

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

See omnystudio.com/listener for privacy information.

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

Mon, 13 Nov 2023 09:00:00 +0000

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 the full show notes, please visit hubermanlab.com.

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. Natalie Crawford

(00:01:40) Sponsors: Maui Nui Venison & Helix Sleep; The Brain Body Contract

(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

(00:34:08) 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

(01:02:20) Sponsor: InsideTracker

(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

See omnystudio.com/listener for privacy information.

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

Mon, 06 Nov 2023 09:00:00 +0000

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.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Michael Eisenberg

(00:01:49) Sponsors: ROKA & Eight Sleep

(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

(00:35:26) 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

(00:58:39) Sponsor: LMNT

(00:59:57) Sexual & Urinary Health, Nighttime Urination

(01:03:12) Sleep & Semen Quality; Overall Health

(01:09:19) Tool: Sperm Analysis & Overall Health; Sperm Banking

(01:13:21) Paternal Age & Puberty Trends; Older Fathers & Child Health Risk

(01:26:42) Tool: Prostate Health, Urination; Tadalafil (Cialis)

(01:33:02) Urinary Tract Infections (UTIs); Erectile Dysfunction Causes

(01:38:21) Blood Flow & Erectile Dysfunction, Medication; Cardiovascular Health

(01:44:30) Mechanical Erectile Dysfunction Treatments; Peptides; Delayed Ejaculation

(01:52:36) Pelvic Floor Health, Urology & Physical Therapy; Split-Stream Urination

(01:59:03) Penile Length & Trends; Dihydrotestosterone (DHT), Puberty

(02:09:01) Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome

(02:16:11) Clomiphene, Testosterone & Estrogen Signaling

(02:19:31) Follicle-Stimulating Hormone (FSH) Therapy; Prolactin, Estrogen

(02:24:15) Varicocele; Peyronie’s Disease

(02:27:26) Testis & Cancer Risk; Insurance, Blood Profiles & Semen Analysis

(02:35:03) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Tue, 31 Oct 2023 18:08:58 +0000

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.

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

See omnystudio.com/listener for privacy information.

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

Mon, 30 Oct 2023 08:00:00 +0000

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.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Mood & Mental Health Toolkit

(00:03:10) Sponsors: Plunge, Eight Sleep & 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

(00:33:18) 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

(01:06:25) Sponsor: InsideTracker

(01:07:26) Tool: Emotional Granularity

(01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh

(01:23:49) Tool: Unconscious Mind

(01:26:54) Tool: Self-Concept, Self-Narrative Exercise

(01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States

(01:42:52) Tool: Journaling; Generative Drive

(01:52:43) Tool: Processing Trauma

(02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Mon, 23 Oct 2023 08:00:00 +0000

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 CZI 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 the full show notes, including the episode transcript (available exclusively to Huberman Lab Premium members), please visit hubermanlab.com.

Pre-sale password: HUBERMAN

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

The Brain Body Contract

Tickets: https://www.hubermanlab.com/events

Timestamps

(00:00:00) Mark Zuckerberg & Dr. Priscilla Chan

(00:02:15) Sponsors: Eight Sleep & LMNT; The Brain Body Contract

(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

(00:28:22) 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

(01:06:21) Sponsor: InsideTracker

(01:07:25) Technology & Health, Positive & Negative Interactions

(01:13:17) Algorithms, Clickbait News, Individual Experience

(01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience

(01:24:51) Time, Usage & Technology, Parental Tools

(01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses

(01:36:09) Physical Exercise & Virtual Product Development

(01:44:19) Virtual Futures for Creativity & Social Interactions

(01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks

(02:00:20) Visual System & Smart Glasses, Augmented Reality

(02:06:42) AI Assistants & Creators, Identity Protection

(02:13:26) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

Dr. Lisa Feldman Barrett: How to Understand Emotions

Mon, 16 Oct 2023 08:00:00 +0000

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.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. Lisa Feldman Barrett

(00:03:01) Sponsors: Eight Sleep & Levels

(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

(00:36:53) 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

(01:02:51) Sponsor: InsideTracker

(01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries”

(01:14:45) Emotional Granularity, Library Analogy

(01:19:40) Brain & Compression, Planning

(01:29:04) Labels & Generalization

(01:34:29) Movement, Sensation, Prediction & Learning

(01:42:44) Feelings of Discomfort & Action

(01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect”

(02:01:18) Tool: Experience Dimensions & Attention; Individualization

(02:08:36) Affect, Allostasis & Body Budget Analogy

(02:15:41) Depression, “Emotional Flu”

(02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs

(02:27:40) Relationships: Savings or Taxes, Kindness

(02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

How to Increase Your Willpower & Tenacity

Mon, 09 Oct 2023 08:00:00 +0000

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.

Thank you to our sponsors

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

Timestamps

(00:00:00) Tenacity & Willpower

(00:01:19) Sponsors: Maui Nui & Helix Sleep

(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

(00:28:02) 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

(00:52:43) Sponsor: LMNT

(00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers

(01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication

(01:14:54) Allostasis, Anterior Midcingulate Cortex Function

(01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity

(01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise

(01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower

(01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live

(01:57:23) Tool: Rewards & Improving Tenacity/Willpower

(02:01:07) Tenacity & Willpower Recap

(02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

Chris Voss: How to Succeed at Hard Conversations

Mon, 02 Oct 2023 08:00:00 +0000

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.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

InsideTracker Giveaway: http://fitnessfuelslongevity.com

Timestamps

(00:00:00) Chris Voss

(00:02:18) Sponsors: Plunge & ROKA

(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

(00:32:46) 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

(01:01:09) Sponsor: InsideTracker

(01:02:18) “Vision Drives Decision”, Human Nature & Investigation

(01:07:47) Lying & Body, “Gut Sense”

(01:15:42) Face-to-Face Negotiation, “738” & Affective Cues

(01:20:39) Online/Text Communication; “Straight Shooters”

(01:26:47) Break-ups (Romantic & Professional), Firing, Resilience

(01:32:16) Ego Depletion, Negotiation Outcomes

(01:37:35) Readiness & “Small Space Practice”, Labeling

(01:45:17) Venting, Emotions & Listening; Meditation & Spirituality

(01:51:41) Physical Fitness, Self-Care

(01:57:01) Long Negotiations & Recharging

(02:02:40) Hostages, Humanization & Names

(02:08:50) Tactical Empathy, Compassion

(02:15:27) Tool: Mirroring Technique

(02:22:20) Tool: Proactive Listening

(02:29:48) Family Members & Negotiations

(02:35:21) Self Restoration, Humor

(02:39:01) Fireside, Communication Courses; Rapport; Writing Projects

(02:47:45) “Sounds Like…” Perspective

(02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Fri, 29 Sep 2023 12:00:00 +0000

Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

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

See omnystudio.com/listener for privacy information.

Guest Series | Dr. Paul Conti: Tools and Protocols for Mental Health

Wed, 27 Sep 2023 08:00:00 +0000

This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.

For show notes and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Self Care

(00:02:37) Sponsors: BetterHelp & Waking Up

(00:05:34) What is Self-Care?, Foundation, Self-Understanding

(00:13:18) Life Narratives

(00:15:24) Journaling, Self-Inquiry & Therapy

(00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks

(00:28:20) Self-Inquiry; Grief & Death

(00:33:23) Sponsor: AG1

(00:34:39) Self-Harm, Hopelessness & Therapy

(00:37:27) Apprehension of Unconscious Mind Exploration

(00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive

(00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy

(01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens”

(01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness

(01:19:20) Exploring Defense Mechanisms, Character Structure

(01:24:54) Self & Character Structure, “Tending the Garden”

(01:32:45) Function of Self Cupboards

(01:35:50) Self-Awareness Exploration, Mirror Meditation

(01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns

(01:47:15) Salience Exploration, Grounding Meditation

(01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy

(02:00:14) Self & Strivings; Empowerment & Humility

(02:09:07) Challenges in Certain Life Domains

(02:17:49) Friendships & Support, Social Media

(02:23:50) Anger & Self-Care

(02:34:18) Self-Care & Challenges

(02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Mon, 25 Sep 2023 08:00:00 +0000

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.

Thank you to our sponsors

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

Timestamps

(00:00:00) Dr. Vivek Murthy

(00:01:53) Sponsors: Maui Nui & ROKA

(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

(00:33:04) 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

(00:58:32) Sponsor: LMNT

(00:59:50) Public Health Communication, Masks & COVID-19, Public Trust

(01:07:01) Masks, Humility; Building Public Trust

(01:10:45) Rebuilding Relationship to Public, Vaccines

(01:17:41) Community Core & Diversity; Federal Funding

(01:24:55) Big Pharma, “Pill for Every Problem” Society

(01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models

(01:38:44) Insurance Barriers, Mental Health Care, Drug Prices

(01:44:40) Isolation Crisis, Social Disconnection, Health Risks

(01:49:15) Community Organizations & Modern Life, Social Media

(01:56:36) Youth & Social Media, Parents, Policy Change

(02:06:45) Real Life vs. Social Media, Kids & Playtime

(02:11:56) Social Media Advice for Parents

(02:20:43) Society & Disconnection, Human Connection & Service

(02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Wed, 20 Sep 2023 08:00:00 +0000

This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Build Healthy Relationships

(00:02:04) Sponsors: BetterHelp & Waking Up

(00:05:01) Healthiest Self in Relationships

(00:10:51) Structure & Function of Self

(00:15:44) Relationships, Levels of Emergence

(00:22:48) Generative Drive in Relationships

(00:35:00) Sponsor: AG1

(00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive

(00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds

(00:53:05) Generative Drive Expression, Libido, Giving & Taking

(01:04:29) Sponsor: Eight Sleep

(01:05:50) Generative Drive in Partnerships

(01:11:16) Libido, Avoidance & Working through Barriers

(01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion

(01:29:23) Narcissism, Dependence, Attachment Insecurity

(01:34:10) Abusive Relationships, Demoralization

(01:39:37) Oppressors, Darkness, Hope & Change

(01:48:08) Work Relationships, Oppression & Accountability

(01:53:53) Jealousy vs. Envy, Narcissism

(01:59:13) Power Dynamics in Relationships

(02:05:54) Giving vs. Taking in Relationships

(02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility

(02:19:47) Relationships & Kindergarten

(02:23:04) Anxiety in Relationships, Communication

(02:31:32) The “Magic Bridge of the Us”

(02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict

(02:46:51) Healthy Boundaries

(02:52:08) Self-Awareness, Mentalization

(02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy

(03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Mon, 18 Sep 2023 08:00:00 +0000

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 throughout your lifespan. I explain the data on how music can increase motivation for cognitive or physical work, what 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 music can rapidly reduce anxiety and 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 the full show notes, including articles and other resources, visit hubermanlab.com.

The Brain Body Contract

Tickets: https://hubermanlab.com/tour

Code: "Huberman"

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Music & Your Brain

(00:03:32) The Brain Body Contract

(00:04:12) Sponsors: Eight Sleep & ROKA

(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

(00:29:54) 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

(01:07:37) Sponsor: InsideTracker

(01:08:43) Music & Shifting Mood

(01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence

(01:19:30) “Bass Face”; Music, Movement & Facial Expressions

(01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis

(01:27:30) Tool: Music & Reducing Anxiety, “Weightless”

(01:31:16) Playing Instruments, Singing & Brain Connectivity

(01:39:58) Music & the Brain

(01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Wed, 13 Sep 2023 08:00:00 +0000

This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Improve Mental Health

(00:02:19) Sponsors: BetterHelp & Waking Up App

(00:05:26) Structure & Function of Healthy Self

(00:16:25) Agency & Gratitude

(00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive

(00:30:00) Physical & Mental Health Similarities, Verb States

(00:37:05) Sponsor: AG1

(00:38:32) Lack of Motivation, Drives

(00:43:06) Video Games/Social Media & Distraction, Generative Drive

(00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels

(00:59:10) Sponsor: Eight Sleep

(01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency

(01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character

(01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness

(01:19:24) Defense Mechanisms & “Acting Out”

(01:26:43) Salience, Intrusive Thoughts

(01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward

(01:38:25) Internal Narratives, Childhood

(01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma

(01:55:18) Time Required for Change, Understanding Intrusive Thoughts

(02:03:13) Self-Reflection on Internal Drives; Envy

(02:09:56) Generative Drive; Strong Aggressive Drive & Envy

(02:21:50) High Aggressive Drive & Social Relationships, Narcissism

(02:28:43) Narcissism, Destruction, Envy

(02:37:18) Narcissism & Childhood, Change

(02:41:26) Engaging with Narcissists, Disengagement

(02:44:47) Demoralization, Learned Helplessness

(02:49:34) Self-Inventory of Drives, Optimization

(02:56:09) Social Media & Salience, Generative Drive

(03:03:21) Rational Aspiration

(03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

Journal Club with Dr. Peter Attia | Metformin for Longevity & The Power of Belief Effects

Mon, 11 Sep 2023 08:00:00 +0000

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 the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Peter Attia, Journal Club

00:03:27 Sponsors: Helix Sleep & Levels

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

00:36:19 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

01:01:17 Sponsor: InsideTracker

01:02:23 Hazard Ratios, Censoring

01:09:00 Metformin Advantage?, Variables, Interventions Testing Program

01:16:02 Berberine, Acarbose, SGLT2 Inhibitors

01:23:48 Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers

01:32:22 Tool: Reading Journal Articles, 4 Questions, Supplemental Information

01:38:10 Article #2, Belief Effects vs. Placebo Effect

01:45:22 Nicotine Effects

01:51:07 Nicotine Doses & Belief Effects, fMRI Scan

02:00:07 Biological Effects, Dose-Dependent Response & Belief Effects

02:05:14 Biology & Beliefs, Significance, Dopamine Response, Non-Smokers

02:10:57 Dose-Dependence & Beliefs, Side Effects, Nocebo Effect

02:19:06 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Wed, 06 Sep 2023 08:00:00 +0000

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Paul Conti

(00:03:46) Sponsors: BetterHelp & Waking Up App

(00:06:55) What is a Healthy Self?

(00:10:41) Agency & Gratitude; Empowerment & Humility

(00:16:13) Physical Health & Mental Health Parallels

(00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg”

(00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self

(00:31:27) Predispositions & Character Structure

(00:36:01) Sponsor: AG1

(00:37: 27) Character Structure & Action States; Physical Health Parallels

(00:46:20) Anxiety; Understanding Excessive Anxiety

(00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism

(00:59:44) Changing Beliefs & Internal Narratives

(01:06:04) Individuality & Addressing Mental Health Challenges

(01:11:21) Mental Health Goals & Growth

(01:17:32) Function of Self

(01:23:00) Defense Mechanisms: Projection, Displacement

(01:30:14) Projection, Displacement, Projective Identification

(01:34:50) Humor, Sarcasm, Cynicism

(01:40:41) Attention & Salience; Negative Internal Dialogue

(01:45:02) Repetition Compulsion & Defense Mechanism, Trauma

(01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards”

(02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness

(02:13:53) Generative Drive, Aggressive & Pleasure Drives

(02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification

(02:24:18) Generative Drive, Amplification & Overcoming

(02:33:00) Over-Thinking, Procrastination, Choices

(02:42:20) Aggressive, Pleasure & Generative Drives, Envy

(02:49:46) Envy, Destruction, Mass Shootings

(02:55:38) Demoralization, Isolation, Low Aggressive Drive

(03:02:50) Demoralization, Affiliate Defense

(03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing

(03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards”

(03:26:06) Current Mental Health Care & Medications

(03:35:33) Role of Medicine in Exploration

(03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Mon, 04 Sep 2023 08:00:00 +0000

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 the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Marc Andreessen

(00:03:02) Sponsors: LMNT & Eight Sleep

(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

(00:32:52) Sponsor: AG1

(00:33:49) Innovators & Personal Relationships

(00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress”

(00:46:16) Cancel Culture, Public vs. Elite

(00:53:08) Elites & Institutions, Trust

(00:57:38) Sponsor: InsideTracker

(00:58:44) Social Media, Shifts in Public vs. Elite

(01:05:45) Reform & Institutions, Universities vs. Business

(00:14:14) Traditional Systems, Lysenkoism, Gen X

(01:20:56) Alternative University; Great Awakenings; Survivorship Bias

(01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI)

(01:35:50) Apple vs. Google, Input Data Set, ChatGPT

(01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet

(01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership

(01:52:18) AI as Best-Self Coach; AI Modalities

(01:59:19) Gene Editing, Precautionary Principle, Nuclear Power

(02:05:38) Project Independence, Nuclear Power, Environmentalism

(02:12:40) Concerns about AI

(02:18:00) Future of AI, Government Policy, Europe, US & China

(02:23:47) China Businesses, Politics; Gene Editing

(02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI

(02:39:03) Innovator Development, Courage, Support

(02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks”

(02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Wed, 30 Aug 2023 12:00:00 +0000

Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

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

See omnystudio.com/listener for privacy information.

Goals Toolkit: How to Set & Achieve Your Goals

Mon, 28 Aug 2023 08:00:00 +0000

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 the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Goal Setting Toolkit

(00:02:09) Sponsors: Eight Sleep & Maui Nui

(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

(00:32:58) Sponsor: AG1

(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle

(00:37:35) Tool 7: Quantifiable Goals; Book Writing

(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking

(00:50:38) Sponsor: InsideTracker

(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort

(01:05:50) Tool 10: Distance from Phone

(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards

(01:17:11) Tool 12: “Middle Problem”; Time Chunking

(01:23:16) Tool 13: Circadian Rhythm & Attention

(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings

(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

Take our survey and get 2 months of Huberman Lab Premium

See omnystudio.com/listener for privacy information.

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

Mon, 21 Aug 2023 08:00:00 +0000

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 the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) David Linden

(00:03:59) Sponsors: ROKA & Levels; Huberman Lab Survey

(00:07:54) Sensory Touch & Genitals, Krause Corpuscles

(00:16:46) Sexual Experiences & Sensation

(00:19:14) Human Individuality & Variation; Senses & Odor Detection

(00:30:25) 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

(01:00:12) Sponsor: InsideTracker

(01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance

(01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism

(01:15:52) Sleep Paralysis; Cerebellum, Prediction

(01:23:47) Nature vs. Nature, Experience; Linden Hypothesis

(01:30:37) Mind-Body Interaction; Chemical Signals

(01:39:10) Inflammation & Depression

(01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise

(01:52:15) Fads & Science

(01:55:16) Mind-Body Communication; Cancer

(02:03:28) Mind-Body, Mediation, Breathwork

(02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart

(02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception

(02:19:58) Death, Brain & Future Prediction, Religion & Afterlife

(02:24:15) Life Advice; Time Perception & Gratitude

(02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Take our survey and get 2 months of Huberman Lab Premium for free

See omnystudio.com/listener for privacy information.

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

Mon, 14 Aug 2023 08:00:00 +0000

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 ad 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 the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Rena Malik

(00:04:04) Sponsors: ROKA & Helix Sleep; HLP Survey

(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

(00:36:10) 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

(01:07:16) Sponsor: InsideTracker

(01:08:22) Arousal Habituation, Masturbation, Addiction

(01:12:57) Female Arousal Response, Orgasm, Coolidge Effect

(01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications

(01:22:25) Libido & Individuality

(01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching

(01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome

(01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot

(01:42:31) Erection & Orgasm, Pelvic Floor Muscles

(01:46:32) Dopamine-Enhancing Medication & Arousal Arc

(01:51:18) Menstrual Cycle & Libido

(01:52:49) Vaginal Penetration, Variation & Communication

(01:55:24) Sexual Interaction Communication, Sex Therapists

(01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen

(02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs

(02:11:33) Testosterone, Post-Menopausal Women & Libido

(02:14:56) Kidney Stones: Prevention & Treatment

(02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs)

(02:26:52) Anti-Depressants, SSRIs & Low Libido

(02:29:32) Prostate Health, Cialis, Urination Difficulty

(02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction

(02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants

(02:44:14) Libido, Behavioral Interventions, Supplements

(02:49:15) Supplements for Libido

(02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity

Mon, 07 Aug 2023 08:00:00 +0000

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 the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Supplements from Momentous

Timestamps

(00:00:00) Ketamine

(00:02:29) Sponsors: ROKA & Eight Sleep

(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

(00:33:24) Sponsor: AG1

(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

(01:02:28) Sponsor: LMNT

(01:03:40) Ketamine & Opioid Pathway

(01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects

(00:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy

(01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway

(01:22:45) Dissociative States

(01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution

(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing

(01:38:24) Ketamine: Effects & Therapy

(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Mon, 31 Jul 2023 08:00:00 +0000

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 the full show notes, visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Tony Hawk

(00:03:16) Sponsors: LMNT & ROKA

(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

(00:34:22) Sponsor: AG1

(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

(01:05:46) Sponsor: InsideTracker

(01:06:52) Healthy Life Practices & Skateboarding

(01:15:03) Video Game Development

(01:23:00) Financial Investments, Birdhouse

(01:30:16) Professionalism; Hobbies

(01:35:43) Kids, Parents & Skateboarding

(01:44:15) Music; High School

(01:49:28) Females in Skateboarding

(01:56:04) Inspiration, Kids, Bones Brigade

(02:01:18) Memorabilia, Autographs

(02:05:50) Skatepark Project

(02:08:14) Future Goals & Aspirations

(02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Fri, 28 Jul 2023 12:00:00 +0000

Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

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

See omnystudio.com/listener for privacy information.

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

Mon, 24 Jul 2023 08:00:00 +0000

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 the full show notes, visit hubermanlab.com.

Thank you to our sponsors

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

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Dr. Maya Shankar

(00:02:37) Sponsors: Maui Nui Venison & Eight Sleep

(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

(00:34:54) 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

(01:05:25) Sponsor: InsideTracker

(01:06:32) Passions & Curiosity

(01:13:20) Change, Cognitive Closure, End-of-History Illusion

(01:22:29) Self-Awareness & Critical Feedback

(01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude

(01:40:13) Tool: Framing Goals

(01:47:13) Tool: Agency in Goal Pursuit

(01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs

(02:01:27) Cultivating Open-Mindedness & Empathy

(02:08:15) Building Self Narratives: Empathy, Burnout

(02:13:56) Tools: Goal Setting

(02:19:54) Tool: “Middle Problem”, Maintaining Motivation

(02:24:55) Tool: Aversion & Memory, Peak-End Rule

(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

How to Enhance Performance & Learning by Applying a Growth Mindset

Mon, 17 Jul 2023 08:00:00 +0000

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 the full show notes, visit hubermanlab.com.

Thank you to our sponsors

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Growth Mindset

(00:02:55) Sponsors: Eight Sleep & ROKA

(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) Tool: Failure & Identity; Effort & Verbs

(00:34:36) Sponsor: AG1

(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance

(00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance

(00:50:28) Tool: Shift from Fixed Mindset

(00:54:23) Sponsor: InsideTracker

(00:55:30) Stress-is-Enhancing Mindset

(01:05:53) How Stress Can Enhance Performance

(01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance

(01:20:36) Reframing Stress

(01:25:45) Tool 1: Student & Teacher Mindset

(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels

(01:31:24) Tool 3: Errors & Seeking Help

(01:32:58) Tool 4: Self-Teaching & Growth Mindset

(01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy

(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Mon, 10 Jul 2023 08:00:00 +0000

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 the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Dr. Robert Malenka

(00:02:37) Sponsors: ROKA & Levels

(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

(00:39:07) Sponsor: AG1

(00:40:04) Drugs of Abuse & Brain Changes; Addiction & Individual Variability

(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking

(00:57:500 Opioids, Psychostimulants & Dopamine

(01:03:38) Sponsor: LMNT

(01:04:51) Self-Doubt, Confidence & Career

(01:12:40) Autism Spectrum Disorder

(01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine

(01:30:30) Nucleus Accumbens & Behavior Probability

(01:38:28) Reward for Pro-Social Behavior

(01:43:13) Social Media & “Addictive Liability”; Gambling

(01:52:17) Pain, Social Behavior & Empathy

(02:02:19) Empathy Circuitry, Dopamine & Serotonin

(02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy

(02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects

(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology

(02:37:18) Serotonin, MDMA & Psychedelics

(02:40:16) Psychedelics: Research & Therapeutic Potential

(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

Science-Supported Tools to Accelerate Your Fitness Goals

Mon, 03 Jul 2023 08:00:00 +0000

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 the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

Timestamps

(00:00:00) Tools to Improve Fitness

(00:02:36) Sponsors: LMNT & Helix Sleep

(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

(00:36:53) 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

(00:01:20) Tool 6: Down-Regulation Breathing & Recovery

(01:04:32) Sponsor: InsideTracker

(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

(01:20:080 Tool 11: Rhodiola Rosea

(01:25:13) Tool 12: Training Fasted or Fed, Caffeine

(01:31:09) Training Session Flexibility

(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Mon, 26 Jun 2023 08:00:00 +0000

In this episode, my guest is Jeffery Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

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

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) Dr. Jeffery Goldberg

(00:03:08) Sponsors: Maui Nui, LMNT, Eight Sleep

(00:06:29) Childhood & Eye Exams

(00:11:36) Eye Misalignment & Recovery

(00:20:38) Myopia (Near-Sightedness), Children & Sunlight

(00:30:04) 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

(01:02:55) Sponsor: InsideTracker

(01:03:54) Corrective Eye Glasses, Exercises

(01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion

(01:13:25) Supranormal Vision & Performance Training

(01:19:11) 20/20 Vision; Visual Acuity

(01:24:51) Contact Lenses: Use, Risks & Aging

(01:31:34) UV Protection & Cataracts, “Blue Blockers”

(01:38:20) Light Sensitivity & Eye Color

(01:40:29) LASIK Eye Surgery

(01:46:26) Dry Eye, Tears & Age

(01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP

(02:00:46) Vision Loss: Cataracts, Glaucoma

(02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms

(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes

(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure

(02:22:17) Glaucoma Screening & Treatment

(02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure

(02:35:13) Eye Pressure & Sleep Position

(02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy

(02:42:23) “Floaters”

(02:45:29) Eye Twitching

(02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration

(02:53:39) Glaucoma & Vitamin B3 Supplementation

(02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis

(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

See omnystudio.com/listener for privacy information.

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

Fri, 23 Jun 2023 17:00:00 +0000

Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

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

See omnystudio.com/listener for privacy information.

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

Mon, 19 Jun 2023 08:00:00 +0000

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.

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Timestamps

(00:00:00) Tim Ferriss

(00:04:08) Sponsors: Maui Nui, LMNT, Levels

(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

(00:33:06) 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

(01:08:48) Sponsor: InsideTracker

(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

(02:44:12) Cockpunch

(03:00:23) Suicide & Depression, Sexual Abuse, Vulnerability

(03:14:22) Making Meaning from Suffering

(03:19:32) Role Identity, Future

(03:27:38) Parenthood, Animals & Training

(03:32:21) Podcasting, Experimentation

(03:36:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac